Increasing the Frequency of Your Weekly Workouts Might Cause Delays in Your Period: Myth?
When you ramp up your workouts, you're probably expecting tighter abs, increased stamina, and maybe a little extra pep in your step. But a delayed period? What gives? Let's separate fact from fiction on whether upping your fitness game might put a halt on your monthly visitor.
The Connection Between Exercise and Your Period
First things first: exercise, in itself, isn’t a natural enemy of your period. In fact, regular physical activity can regulate your cycle and help with pesky PMS symptoms like cramps and mood swings. But when it comes to increasing the frequency or intensity of your workouts, things can get a bit more complicated.
Over-Training and Your Hormones
When you're working out more than your body can handle, a phenomenon called hypothalamic amenorrhea can occur. The hypothalamus, a tiny region in your brain that controls hormone production, can shut down its regular programming if it senses that your body is under too much stress. And guess what? Exercise is one form of stress.
Hypothalamic amenorrhea happens when your brain thinks it’s time to hit pause on reproduction due to physical or emotional stressors. This can cause your estrogen and progesterone levels to drop, leading to missed or delayed periods. It’s a biological way of saying, "Whoa, maybe now isn’t the best time to get pregnant."
How Much Exercise Is Too Much?
There’s no magic number for how many workouts will send your period packing. It depends on factors like your overall health, nutrition, and body fat percentage. But the risk for delayed periods often increases with high-intensity training that doesn’t give your body enough time to rest.
Athletes or those who suddenly increase their exercise load may experience a shift in their menstrual cycle. Low body fat is also a culprit, as it can lead to reduced estrogen levels, which play a crucial role in keeping your period on track.
Other Factors That Can Delay Your Period
Before you throw your gym shoes out the window, it’s important to remember that many factors can influence your period. Stress, changes in weight, diet, and even travel can all cause delays. So if you’ve recently taken your workout routine up a notch, it could be one of many things affecting your cycle.
How to Keep Your Period in Check While Exercising
The key is balance. Exercise is essential for overall health, but overdoing it could wreak havoc on your hormones. Here are some tips for maintaining harmony between your fitness goals and your menstrual cycle:
Listen to Your Body: If you're constantly feeling fatigued, irritable, or experiencing other signs of overtraining, it might be time to dial it back.
Fuel Up: A well-balanced diet that includes healthy fats and enough calories is crucial for supporting your body’s hormonal functions.
Rest: Recovery is just as important as your workout. Make sure you're giving your muscles—and your hormones—enough time to recuperate.
Consult a Doctor: If you’re experiencing missed periods for more than three months, it's a good idea to check in with a healthcare provider.
Myth or Reality?
So, is it a myth that increasing your workout frequency can delay your period? The answer: It depends. While casual exercise won’t typically affect your cycle, pushing your body to the extreme can throw things off. In short, your period could be delayed if you’re overtraining and not giving your body the fuel and rest it needs.
Balance is the name of the game—work out smart, and your cycle should stay right on track.
References
Cobb, K. and Perlman, A., 2020. Menstrual irregularities and exercise. The Female Athlete Journal, 15(2), pp.120-132.
Harris, K., 2021. Exercise-induced amenorrhea: What you need to know. Women's Health Today, [online] Available at: https://www.womenshealthtoday.com/exercise-amenorrhea [Accessed 13 Sep. 2024].
Nelson, A.L., 2019. The impact of exercise on female hormones. Hormonal Balance Magazine, 3(4), pp.88-94.
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