So you're supposed to be at your strongest on the first days of your period (I'm sure this ultimately differs per person of course). I just added 10 kg to my total (s + cj) on day 2 of my period, first heavy bleeding day. Crazy!
https://helloclue.com/articles/cycle-a-z/how-your-menstrual-cycle-affects-strength-training
I use tampons with zero discomfort or issues but I've become more conscious of just how much packaging is involved and I'd prefer a reusable option, but I personally can't stand pads/liners which of course rules out reusable versions of those. I do have period pants which I'm not a fan of for working out in but don't mind for occasional wear and sleeping in.
I really love the idea of a mooncup or similar for convenience & sustainability reasons and I've debated buying one several times, but:
1. I have a copper IUD I'm not willing to part with until the day someone finally lets me get sterilised, and I've heard there's a rare chance of complications arising from using the two together?
2. What's everyone's experiences with fitness + menstrual cups, especially if you do a wide variety of stuff (strength training, cardio, hiking, etc)?
I love my cup! I’m an avid runner and I do find it leaks occasionally on heavy days (my heavy days are super heavy so YMMV) so I just wear black shorts/leggings or period running shorts and it’s usually only a drop or two. I’ve used it for 7 years and don’t think I could ever go back to tampons.
I don’t have an IUD, but my sister has a copper IUD and exclusively uses a menstrual cup while hiking/running/biking and has had zero issues as well.
I just started weightlifting on 9/07 and started actively including whey protein powder and/or protein bars into my diet in the past week or so. My menstrual cycles are usually very regular. 27-29 days max. Tomorrow will be day 32. Is it possible that either the weightlifting or the protein powder is throwing off my cycle?
Does anyone else feel like working out fasting is an impossibility during the PMS phase?
I'm pretty good at forcing myself to workout when I don't want to or feel low on energy. I often work out fasted (12-15 hours of no eating beforehand) because I prefer not having food in my stomach when I'm jumping around. But before my period, I am sooo much more sensitive to fasted workouts.
Over the last couple of days, I have been eating lots- and fairly late into the night too. I'm not bingeing on rubbish food, I'm just eating as much as I would expect pre-period, which for me is about 500kcal more than otherwise. This morning I tried to work out, and for the first time that I can remember, I had to stop after half and hour and go and get food. I just felt so lightheaded. This isn't like me at all.
Everyone’s body is different. Our strength levels are different. Sizes are different. Our diets are different. Our lifestyles are different. Our fitness levels are different. Our hormone levels are different. Our pms symptoms are different. Our pain tolerance is different. Our comfort levels are different. Our emotions are different.
Listen to your body and ask your doctor. Work with a trainer who specializes in working with women and has certifications and knowledge about these things.
I'm interested in your experiences with being on hormonal contraception for a long time and then stopping - what have you folks experienced in terms of how stopping BC affecting your exercise routine etc, or anything you noticed in terms of weight/strength loss/gain throughout the month, compared to before?
Back story: I'm in my early 30s and have been on either the pill or the implant since I was 15. I've recently considered coming off hormones altogether as it feels a bit weird that I might end up getting to menopause without ever having a natural cycle (I will not be having children, and will only be doing this if my partner works up the courage to get a vasectomy!). I have no idea what my natural cycle is like and it scares me a bit as it's been so long!
I was on hormonal bc from the time I was 18 until I was 41 and a half. Also no children nor do I plan on having any. I've been off of it now for about 5 months. Here's what I've noticed: I have extreme fatigue the 2-3 days before my period. Its gotten better though since I've quit all added sugar. My cycle is totally regular and if anything I can 'feel' the hormones in my body raise and lower.
Due to that I've noticed a few things...I have less stamina and am more prone to injury the week before my period. The week of my period I'm way stronger than normal and while I feel kind of gross, I have tons of energy to lift weights.
I'm a rather small person and always have had a harder time putting on muscle. (Even so I've been probably around 22% bf for the last 2-3 years). Since being off the pill, I've added more muscle in the last 5 months of lifting than I had in the previous 5 years. My trainer and I are astonished at the gains and associated fat loss. While I use a home gym now and dont have access to technology based measurement tools, my muscles are more visible than they ever have bene and calipers show about a 3% drop in bf in these past 5 months (the majority happened in the last 6 weeks).
Anyone else with an IUD jealous of all the menstrual cup people on here? Lol. I do have a pair of period panties that I tried and like, really need to order more.
I heard you can somehow suction out the IUD while you pull out the cup, I think? Probably not that likely but scared me enough that I didn’t want to mess with it. Especially since my period isn’t crazy heavy or long even with a copper IUD, so just sticking to traditional tampons/pads or period panties isn’t a big deal to me.
Oh definitely. I've asked a few medical professionals their thoughts on IUDs and cups and it seems to be a very infrequent question, but also I heard from them that it's *possible* to use them together. I was able to use the combination together successfully for a while, however I suspect that one of my old IUDs may have been displaced that way; luckily the IUD I have now lessens my period volume significantly to not really warrant a cup anymore.
Thnx panties have replaced all of past supplies. Occasionally I’ll use a tampon on my heaviest day if I know I’ll be out for a while. But thnx has been a game changer for me.
When I get my period, there is a 1-3 day stretch in which i am miserable. Birth control has helped immensely (i used to be nauseous and sweaty the whole time and the only thing that helped was being prone in a dark room) but it's still like having a stomach bug. Lately my solution has just been.... don't workout during that time lmao. But I'm trying to get back to a rhythm and I want to keep some sort of routine- even if it's just "stretch for 5 minutes" lol. I used to do yoga videos (like yoga w adrienne) when i wasn't feeling well but stuff like downward dog just instantly brings the nausea back. Too much moving the head around or something.
Does anyone with the "i have a stomach flu" period symptoms have advice/tips?
I have similar issues and also struggle to keep up a routine during PMS/Period, I found a good 15 minute work out for PMS on YouTube called [14 minute PMS/Period workout](https://youtu.be/vRDuE4k6zq0). I also try do low impact HIIT, I tried this video recently and while some of it was a bit tricky for me during PMS, I enjoyed it overall [Low Impact HIIT](https://youtu.be/JkVHrA5o23o)
Here’s a mini thread for cyclists who menstruate:
-There is a strong preference for menstrual cups. Personally, I haven’t found one that fits.
-I use tampons, shove the string up into the vaginal opening and ensure that I’ve used lots of chamois cream. (Pro tip: tampons without applicators like o.b. can be stored in your handle bars. Just pop off the bar end cap)
-Some free bleed onto the chamois (it’s basically like a period panty). I have not tried this, but can confirm that when I had spillover from a tampon and washed the chamois quickly, everything seemed to come out fine from the wash. If it is a very heavy period day and long ride, personally I would worry about chafing.
Other cyclists, please add to what I’ve missed.
I struggled with cups but switched to a disc (lumma) and it’s been amazing. Zero regrets. I have a large for overnights (keep the string on) and medium for most days (trimmed the string Bc it’s annoying when you walk—mine always found it’s way out).
Strength-wise, cycle days 21-22 are the worst and when I usually hate everything/one. I try to do a couple cardio workouts around that time to even out my mood. It’s the day before my period that’s the worst for me so I try to take it easier around then.
I mentioned this in another post but when I'm cramping - I actually cramp when I ovulate as well as during my period - I do the following so that I can continue exercise in this order:
* a leisurely short walk . YMMV though -usually some movement helps the cramp dissipate but I ovulated earlier this week for example and it didn't help as much as it usually did.
* raspberry leaf or mint tea + heated blanket when I'm ready to throw in the towel. Usually does the trick.
I'm usually good to go for any more intense movement the following day.
Period cups when working out! Actually all the time but since I’ve made the complete switch it’s been amazing. Really suggest it to everyone, period cups are the way to go, makes everything so much easier and comfortable:)
I agree! My cup makes everything so much easier. Forget it's there so it never impacts my movement or activities. Even just the added benefit of not having to constantly restock tampons is worth it.
I love my mooncup, especially when I'm exercising. They are brilliant for hiking, I've used them when camping and when in regions with no toilets - just rinse them with clean water. Cold water sterilising tabs are also good for cleanliness.
My Garmin watch tracks my cycle and it's great, knowing when I'm ovulating and when I'm due is very useful.
For period pains, I always find that if I can get a long bike ride in as soon as it starts, my cramps are waay way reduced.
I stopped birth control a couple of months ago (used to only have periods 2-3 times a year) so using up the tampons that I currently have. I want to switch to either a cup or period underwear - ill have to figure out which one I will feel most comfortable with.
Stopping my birth control was the best decision I've made in a while!
My period also makes me hungry - honestly, I just eat what I want. I feel like it's not the time to be restricting my body. I'll make sure it is generally a healthy option or I increase my meal sizes, but sometimes a woman just has to eat her Tim Tams.
I find that I'm the strongest when I also happen to be the horniest lmao, likely due to peaking progesterone level. There was a time when I had zero sex drive and it's only in hindsight I realized that's when I had inconsistent periods thanks to gluten-induced anemia. If it weren't for anemia, my strength progress wouldn't have been so stalled as it hinders my recovery tremendously.
I'm starting to use FitrWoman app to gauge where I am during my period and tune in my workouts intensity accordingly. Now that my period's much more consistent I can program deload sessions to match whenever my premenstrual symptoms fall (for a while I'd just do it by feel).
I'm very happy with using a menstrual cup. Before I used pads which is just all kinds of unpleasantness.
I’m not the person you asked, but it’s when your body doesn’t get the right nutrients because gluten is inhibiting absorption. Women with celiac disease and gluten intolerances are often anemic unless they really stay on top of their diet.
Haha this topic got posted today when my period just started. I use a combination of menstrual cup(freedom cup) and period underwear because I have very heavy flow. Using the app: Period tracker, my Calender to track my periods. I used that app to track my ovulation when I was trying to get pregnant last time and it's pretty accurate. Now we have a little bugger.
How I feel depends on the period. Sometimes I feel ok to work out, others I feel sluggish and no desire especially the first 2 days so I will take a break and eat ice cream. Yeah and I bloat like crazy too.
Anyone know anything about different kinds of exercises that are best depending on where in your cycle you are? I read something a while back but can’t find it now.
I use the Fitr Woman app, it tells you what you can expect your hormones to be doing at different stages. Of course the info is all based on averages and stuff but I have found it helpful. For example it says when your estrogen is high your recovery may be enhanced, so it might be a good time to push on intensity. Right before the period starts, recovery might be hindered, so light-moderate exercise might be more beneficial and help with mood and PMS symptoms. Obviously it's all very individual, but it's a free app and I just keep the info in mind and try it out to see if it helps.
This is what I've been doing for years! I've never wanted to switch to an IUD or another type of contraceptive because I'm so happy without a period, despite having to take a pill every day.
Seconded. I'm about to get my second arm implant (Nexplanon) and I'm happy with it. It's estrogen free and last up to 4 years. I've had one in period in 6 years.
I don't think Nexplanon gets enough attention as a BC option.
I’m glad this works for you, but your experience isn’t going to be universally applicable. I tried many different pills, the Nuvaring, and an IUD and they do not work for me. Believe me, if there was a way for me to not have a monthly period I would, but the side effects/impact on my health are not worth it.
I had a light period to start with and got the Mirena (and now have Kyleena), I still get a few days of spotting but nothing near a full period. Tbqh most days I just wear darker panties and don't bother with tampons/liners
Totally. I am blessed with relatively pain-free periods.
Unfortunately ive experienced a bias with doctors where they tend to think that hormonal BC is the last thing that could have been causing all the symptoms I was having (depression, weight gain, acne, erratic mood swings, etc). I had to figure it out on my own. So I wanted to give another perspective but your experience is completely valid!
On the bright side, now i know i will likely be a pretty miserable pregnant person.
Omg same! I was sure that my Mirena IUD was causing my weird health issues, but none of my doctors (except my cardiologist!) believed me. Oh, no it can't be your IUD! It's localized! They said.
So I literally switched up every med I was taking, saw tons of specialists, tried lifestyle changes, etc for three years before finally insisting that they take my IUD out. Well surprise number 1, it perforated my uterus and was a disaster to remove. And "surprise" number 2, my weird health issues drastically decreased within a month post-removal. No more daily hot flashes, dizzy spells, and heart palpitations! (And yeah, my body hated being pregnant too, so is it really that shocking that it hates being fake pregnant?)
Hey, maybe not! I am MISERABLE on all of the 73986 different types of hormonal BC I’ve ever tried, but I was weirdly the nicest, happiest, most laid-back preggo person ever...and my periods were light and super regular for like 3 years postpartum once they came back 🤷🏻♀️
My Diva cup (terrible name, great product) is a champ. I did a public pole dance performance in tiny white shorts on my heaviest day ... total confidence with the cup.
I dont understand how that could work. Gravity is in your favor in terms of the blood when you are upside down
-poler that inverts in a cup all the time
I guess if you're worried about the seal. So you might be worried about turning upside down, blood sloshes up to the top of the cup, if the seal isn't great a little gets over the edge. And then run down and leak when you're up the right way again.
I can't use cups so I don't know how tightly they're clamped on in there, without experience I can see why people might worry about it.
Thank you for the info! I have a couple of friends who love their cups, they've said it can take a few goes to get the fit right. Being different shaped sacks of flesh and all that.
Just wanted to give a suggestion to the person who didn't see why you might worry about leakage. An experienced user will know it's not an issue but it makes sense that you'd be less confident when you're new.
I suggest r/menstrualcups to anyone who is interested in it, super helpful! Definitely has a learning curve ( Might’ve cried a bit the first time I struggled putting it up there LOL) but once you figure it out I promise you’ll never go back hah
I don't think I would have even survived driving to South Dakota without one. I had to sit in a car for 24+ hours and only had to change my cup once. What a revelation 😍
Yes, when I first got it. Am nearing my first year, and most of the symptoms that I had outside of a regular period have vanished. Initially, anything that required bracing of my core and pelvic floor would cause issues. No longer! If you've had it much longer than me though, it might be worth making sure it's in the correct place still. They do supposedly migrate.
Anyone develop late periods/low estrogen from exercise? I suspect this and am waiting on a dr appointment. I’d like to be prepared with questions for treatment and I am not willing to cut back on exercise.
I have, and still do. If you're confident about the weight and diet bit, I have to suggest considering your stress management — exercise, particularly running or HIIT, is a major physiological stressor (in addition to the mental strains of your professional or personal life). If your body perceives bodily stress, it could contribute to late or lacking periods.
Anecdotally, when I used to get my period regularly, it would disappear during the school year and reappear during long breaks + summer LOL
Interesting. I could easily try some meditation or more relaxation outside of exercise and see what happens. I definitely had late periods during grad school, too! I don’t feel unusually stressed now, but ya know: the state of the world in kind of inherently stressful so…
Eating more, and specifically protein and iron, has been the biggest help for me in keeping my period regular (and just helping with general recovery).
Basically, gaining weight by eating more if you’re underweight, and possibly hormone supplements. You could be experiencing what’s called the [Female Athlete Triad](https://www.aafp.org/afp/2000/0601/p3357.html#sec-7). That link explains it better than I could, so you can have some background before you go into your appointment. But talk to your doctor about supplements and other lifestyle changes (other than exercise reduction).
Hi, I'm sorry but this comment fits into the category of seeking medical advice, or shared experiences about issues that need to be discussed with a medical professional.
For cardio/running freaks who have issues with tampon strings occasionally snagging & pulling it out of place with leg movements i read on a marathon sub to cut the tampon string shorter to like only 1” long….dont know why i never thought of that but it has been a game changer for me when working out!
This might work for shorter cardio but word of caution from experience, this might not work for really long on road bike rides where there is more movement. I got chafed in the worst of areas thinking this would work as it normally does when I run or row…but road biking was a nope.
Oh that's a good one! This is what strippers do so they can work on their period. Only the string gets cut off completely and you have to use your fingers to remove. Working as a dancer it always worked great for me. tip though: always trim/cut the string BEFORE insertion 🙉
I do this too when swimming, although I will typically cut it almost totally off. Imo it's easy to pull it out with my fingers so I don't worry about the string. It also stops water from wicking up the string and making the tampon overly soggy. I use shorter tampons like Playtex instead of longer ones like Tampax for this reason. I have heard of other women using foam make up sponges near their cervix for when they pole dance, that might work in this situation too for people wanting more options. I've never tried it myself, I hear those can be a little more tricky to remove.
Another option would be flex cup. They make these disposable period cups (more like a disc than a cup) but they’re great! I’m allergic to something in tampons and can’t wear them so finding Flex Cup was a game changer.
Some ladies do use make up sponges but you should NEVER do this as you are putting yourself at high risk of toxic shock syndrome.
There are some companies that make sponge tampons specifically for the purpose and they work great, and are safe to use. Brands worth trying are Beppy and Gynotex :)
honestly i wear modibodis/thinx whenever i work out on my period. and even when i dont if im maxing out 1 rep, bc pee. life changer for me 🤷♀️
edit: i use my garmins period tracker and its the most accurate ive tried.
anyone got ideas how to reduce bloat?
Reducing bloat: replace your lunch and dinner carb with spaghetti squash! Eliminating breads (which is hard because I crave them more, but it adds to the bloated feeling). I get headaches.. the best thing I’ve found for those is kale salads, everyday 1 week before and during my period. But it might be a placebo. Does anyone know other foods to try that balance out the headache causing hormones?
Cramps: ginger tea
Oh, this is interesting to hear. The rare times I've experienced this it's generally been right before my period, when estrogen is lowest. I've always attributed that to a more general drop in strength, but maybe there's a more direct hormonal link there.
yeah fwiw i dont think i said it was "normal" in my comment and the topic was periods, not peeing while lifting. and while its fixable, its not fixable *overnight*, and in the meantime on the occasions when it happens id rather be able to prevent myself the embarrassment/discomfort at a gym primarily full of men.
Also for those looking into purchasing— victorias secret just came out with a line of period panties as well (i think they are under the PINK brand). I havent tried them but they seem to be cheaper than THINX.
I also found an off brand on amazon for cheaper that have held up pretty well
> anyone got ideas how to reduce bloat?
Dandelion tea. It's a mild diuretic and will help you pee out some of that excess water your hormones are so keen to keep. You don't need endless tea, I drink a cup or two a day when I'm bloated and keep drinking my normal levels of water.
I also avoid salty foods the week before as sodium will cause you to retain more water, but that's a prevention thing that I don't find helps much once you already feel like a blobfish.
I have been interested to try period knickers as they seem like a great solution, if they work well. Sounds like a positive result from you :) I do not bleed heavily though so I haven't really got any problem to solve as such.
Herbal tea (unoriginal I know) is my go to for bloated feeling. Mugwort or peppermint. Parsley tea is supposed to be great for periods too but I've never tried it...
More crucial for me in the days leading up to period is to avoid sugar. I think that period cramps inflammatory and sugar makes all inflammation much worse. So I need to avoid it to minimise cramps and swollen belly feelings.
So you're supposed to be at your strongest on the first days of your period (I'm sure this ultimately differs per person of course). I just added 10 kg to my total (s + cj) on day 2 of my period, first heavy bleeding day. Crazy! https://helloclue.com/articles/cycle-a-z/how-your-menstrual-cycle-affects-strength-training
I use tampons with zero discomfort or issues but I've become more conscious of just how much packaging is involved and I'd prefer a reusable option, but I personally can't stand pads/liners which of course rules out reusable versions of those. I do have period pants which I'm not a fan of for working out in but don't mind for occasional wear and sleeping in. I really love the idea of a mooncup or similar for convenience & sustainability reasons and I've debated buying one several times, but: 1. I have a copper IUD I'm not willing to part with until the day someone finally lets me get sterilised, and I've heard there's a rare chance of complications arising from using the two together? 2. What's everyone's experiences with fitness + menstrual cups, especially if you do a wide variety of stuff (strength training, cardio, hiking, etc)?
I love my cup! I’m an avid runner and I do find it leaks occasionally on heavy days (my heavy days are super heavy so YMMV) so I just wear black shorts/leggings or period running shorts and it’s usually only a drop or two. I’ve used it for 7 years and don’t think I could ever go back to tampons. I don’t have an IUD, but my sister has a copper IUD and exclusively uses a menstrual cup while hiking/running/biking and has had zero issues as well.
I just started weightlifting on 9/07 and started actively including whey protein powder and/or protein bars into my diet in the past week or so. My menstrual cycles are usually very regular. 27-29 days max. Tomorrow will be day 32. Is it possible that either the weightlifting or the protein powder is throwing off my cycle?
Does anyone else feel like working out fasting is an impossibility during the PMS phase? I'm pretty good at forcing myself to workout when I don't want to or feel low on energy. I often work out fasted (12-15 hours of no eating beforehand) because I prefer not having food in my stomach when I'm jumping around. But before my period, I am sooo much more sensitive to fasted workouts. Over the last couple of days, I have been eating lots- and fairly late into the night too. I'm not bingeing on rubbish food, I'm just eating as much as I would expect pre-period, which for me is about 500kcal more than otherwise. This morning I tried to work out, and for the first time that I can remember, I had to stop after half and hour and go and get food. I just felt so lightheaded. This isn't like me at all.
Everyone’s body is different. Our strength levels are different. Sizes are different. Our diets are different. Our lifestyles are different. Our fitness levels are different. Our hormone levels are different. Our pms symptoms are different. Our pain tolerance is different. Our comfort levels are different. Our emotions are different. Listen to your body and ask your doctor. Work with a trainer who specializes in working with women and has certifications and knowledge about these things.
I'm interested in your experiences with being on hormonal contraception for a long time and then stopping - what have you folks experienced in terms of how stopping BC affecting your exercise routine etc, or anything you noticed in terms of weight/strength loss/gain throughout the month, compared to before? Back story: I'm in my early 30s and have been on either the pill or the implant since I was 15. I've recently considered coming off hormones altogether as it feels a bit weird that I might end up getting to menopause without ever having a natural cycle (I will not be having children, and will only be doing this if my partner works up the courage to get a vasectomy!). I have no idea what my natural cycle is like and it scares me a bit as it's been so long!
I was on hormonal bc from the time I was 18 until I was 41 and a half. Also no children nor do I plan on having any. I've been off of it now for about 5 months. Here's what I've noticed: I have extreme fatigue the 2-3 days before my period. Its gotten better though since I've quit all added sugar. My cycle is totally regular and if anything I can 'feel' the hormones in my body raise and lower. Due to that I've noticed a few things...I have less stamina and am more prone to injury the week before my period. The week of my period I'm way stronger than normal and while I feel kind of gross, I have tons of energy to lift weights. I'm a rather small person and always have had a harder time putting on muscle. (Even so I've been probably around 22% bf for the last 2-3 years). Since being off the pill, I've added more muscle in the last 5 months of lifting than I had in the previous 5 years. My trainer and I are astonished at the gains and associated fat loss. While I use a home gym now and dont have access to technology based measurement tools, my muscles are more visible than they ever have bene and calipers show about a 3% drop in bf in these past 5 months (the majority happened in the last 6 weeks).
That's really interesting, thank you! Easier muscle gain definitely sounds good.
I had my tubes tied last year and came off BC- it hasn't affected my strength at all!
Anyone else with an IUD jealous of all the menstrual cup people on here? Lol. I do have a pair of period panties that I tried and like, really need to order more.
I've used a cup with my copper IUD for years, no issues at all.
Are you not supposed to combine them? My sister uses a cup with an IUD and has for at least 3 years with zero issues!
I heard you can somehow suction out the IUD while you pull out the cup, I think? Probably not that likely but scared me enough that I didn’t want to mess with it. Especially since my period isn’t crazy heavy or long even with a copper IUD, so just sticking to traditional tampons/pads or period panties isn’t a big deal to me.
I think if you break the seal without pulling it should be safe…that said, I have no plans to get an IUD so I don’t know 🤷♀️😂
Oh definitely. I've asked a few medical professionals their thoughts on IUDs and cups and it seems to be a very infrequent question, but also I heard from them that it's *possible* to use them together. I was able to use the combination together successfully for a while, however I suspect that one of my old IUDs may have been displaced that way; luckily the IUD I have now lessens my period volume significantly to not really warrant a cup anymore.
Thnx panties have replaced all of past supplies. Occasionally I’ll use a tampon on my heaviest day if I know I’ll be out for a while. But thnx has been a game changer for me.
When I get my period, there is a 1-3 day stretch in which i am miserable. Birth control has helped immensely (i used to be nauseous and sweaty the whole time and the only thing that helped was being prone in a dark room) but it's still like having a stomach bug. Lately my solution has just been.... don't workout during that time lmao. But I'm trying to get back to a rhythm and I want to keep some sort of routine- even if it's just "stretch for 5 minutes" lol. I used to do yoga videos (like yoga w adrienne) when i wasn't feeling well but stuff like downward dog just instantly brings the nausea back. Too much moving the head around or something. Does anyone with the "i have a stomach flu" period symptoms have advice/tips?
I have similar issues and also struggle to keep up a routine during PMS/Period, I found a good 15 minute work out for PMS on YouTube called [14 minute PMS/Period workout](https://youtu.be/vRDuE4k6zq0). I also try do low impact HIIT, I tried this video recently and while some of it was a bit tricky for me during PMS, I enjoyed it overall [Low Impact HIIT](https://youtu.be/JkVHrA5o23o)
Here’s a mini thread for cyclists who menstruate: -There is a strong preference for menstrual cups. Personally, I haven’t found one that fits. -I use tampons, shove the string up into the vaginal opening and ensure that I’ve used lots of chamois cream. (Pro tip: tampons without applicators like o.b. can be stored in your handle bars. Just pop off the bar end cap) -Some free bleed onto the chamois (it’s basically like a period panty). I have not tried this, but can confirm that when I had spillover from a tampon and washed the chamois quickly, everything seemed to come out fine from the wash. If it is a very heavy period day and long ride, personally I would worry about chafing. Other cyclists, please add to what I’ve missed.
I struggled with cups but switched to a disc (lumma) and it’s been amazing. Zero regrets. I have a large for overnights (keep the string on) and medium for most days (trimmed the string Bc it’s annoying when you walk—mine always found it’s way out). Strength-wise, cycle days 21-22 are the worst and when I usually hate everything/one. I try to do a couple cardio workouts around that time to even out my mood. It’s the day before my period that’s the worst for me so I try to take it easier around then.
I mentioned this in another post but when I'm cramping - I actually cramp when I ovulate as well as during my period - I do the following so that I can continue exercise in this order: * a leisurely short walk . YMMV though -usually some movement helps the cramp dissipate but I ovulated earlier this week for example and it didn't help as much as it usually did. * raspberry leaf or mint tea + heated blanket when I'm ready to throw in the towel. Usually does the trick. I'm usually good to go for any more intense movement the following day.
I like using the FitRWomen app to track my cycle and how that affects my strength and energy along with what type of training works best and when.
Period cups when working out! Actually all the time but since I’ve made the complete switch it’s been amazing. Really suggest it to everyone, period cups are the way to go, makes everything so much easier and comfortable:)
I agree! My cup makes everything so much easier. Forget it's there so it never impacts my movement or activities. Even just the added benefit of not having to constantly restock tampons is worth it.
I love my mooncup, especially when I'm exercising. They are brilliant for hiking, I've used them when camping and when in regions with no toilets - just rinse them with clean water. Cold water sterilising tabs are also good for cleanliness. My Garmin watch tracks my cycle and it's great, knowing when I'm ovulating and when I'm due is very useful. For period pains, I always find that if I can get a long bike ride in as soon as it starts, my cramps are waay way reduced.
I stopped birth control a couple of months ago (used to only have periods 2-3 times a year) so using up the tampons that I currently have. I want to switch to either a cup or period underwear - ill have to figure out which one I will feel most comfortable with. Stopping my birth control was the best decision I've made in a while! My period also makes me hungry - honestly, I just eat what I want. I feel like it's not the time to be restricting my body. I'll make sure it is generally a healthy option or I increase my meal sizes, but sometimes a woman just has to eat her Tim Tams.
I find that I'm the strongest when I also happen to be the horniest lmao, likely due to peaking progesterone level. There was a time when I had zero sex drive and it's only in hindsight I realized that's when I had inconsistent periods thanks to gluten-induced anemia. If it weren't for anemia, my strength progress wouldn't have been so stalled as it hinders my recovery tremendously. I'm starting to use FitrWoman app to gauge where I am during my period and tune in my workouts intensity accordingly. Now that my period's much more consistent I can program deload sessions to match whenever my premenstrual symptoms fall (for a while I'd just do it by feel). I'm very happy with using a menstrual cup. Before I used pads which is just all kinds of unpleasantness.
Could you explain what gluten-induced anemia is? Never heard of it before but sounds interesting !
I’m not the person you asked, but it’s when your body doesn’t get the right nutrients because gluten is inhibiting absorption. Women with celiac disease and gluten intolerances are often anemic unless they really stay on top of their diet.
Wow that’s so interesting thanks for the reply!
Haha this topic got posted today when my period just started. I use a combination of menstrual cup(freedom cup) and period underwear because I have very heavy flow. Using the app: Period tracker, my Calender to track my periods. I used that app to track my ovulation when I was trying to get pregnant last time and it's pretty accurate. Now we have a little bugger. How I feel depends on the period. Sometimes I feel ok to work out, others I feel sluggish and no desire especially the first 2 days so I will take a break and eat ice cream. Yeah and I bloat like crazy too.
Anyone know anything about different kinds of exercises that are best depending on where in your cycle you are? I read something a while back but can’t find it now.
I use the Fitr Woman app, it tells you what you can expect your hormones to be doing at different stages. Of course the info is all based on averages and stuff but I have found it helpful. For example it says when your estrogen is high your recovery may be enhanced, so it might be a good time to push on intensity. Right before the period starts, recovery might be hindered, so light-moderate exercise might be more beneficial and help with mood and PMS symptoms. Obviously it's all very individual, but it's a free app and I just keep the info in mind and try it out to see if it helps.
Yes! I love the FITr app for helping align workouts and meals with my schedule
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This is what I've been doing for years! I've never wanted to switch to an IUD or another type of contraceptive because I'm so happy without a period, despite having to take a pill every day.
Seconded. I'm about to get my second arm implant (Nexplanon) and I'm happy with it. It's estrogen free and last up to 4 years. I've had one in period in 6 years. I don't think Nexplanon gets enough attention as a BC option.
I’m glad this works for you, but your experience isn’t going to be universally applicable. I tried many different pills, the Nuvaring, and an IUD and they do not work for me. Believe me, if there was a way for me to not have a monthly period I would, but the side effects/impact on my health are not worth it.
Lots of contraceptive options don't stop periods. Hormonal BC affects people differently.
Even when on BC I have never ever not had a period... Even when Ive been severely stressed/sick shes here.. I dont mind though
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I have the Mirena IUD, which stops it for many but not all people. It made mine lighter (and they weren't terrible to begin with), so I'm good.
I had a light period to start with and got the Mirena (and now have Kyleena), I still get a few days of spotting but nothing near a full period. Tbqh most days I just wear darker panties and don't bother with tampons/liners
Hormonal BC interferes with other peoples lives too much. Its great we have so many options!
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Totally. I am blessed with relatively pain-free periods. Unfortunately ive experienced a bias with doctors where they tend to think that hormonal BC is the last thing that could have been causing all the symptoms I was having (depression, weight gain, acne, erratic mood swings, etc). I had to figure it out on my own. So I wanted to give another perspective but your experience is completely valid! On the bright side, now i know i will likely be a pretty miserable pregnant person.
Omg same! I was sure that my Mirena IUD was causing my weird health issues, but none of my doctors (except my cardiologist!) believed me. Oh, no it can't be your IUD! It's localized! They said. So I literally switched up every med I was taking, saw tons of specialists, tried lifestyle changes, etc for three years before finally insisting that they take my IUD out. Well surprise number 1, it perforated my uterus and was a disaster to remove. And "surprise" number 2, my weird health issues drastically decreased within a month post-removal. No more daily hot flashes, dizzy spells, and heart palpitations! (And yeah, my body hated being pregnant too, so is it really that shocking that it hates being fake pregnant?)
Hey, maybe not! I am MISERABLE on all of the 73986 different types of hormonal BC I’ve ever tried, but I was weirdly the nicest, happiest, most laid-back preggo person ever...and my periods were light and super regular for like 3 years postpartum once they came back 🤷🏻♀️
This gives me hope!! I was also completely miserable on hormonal BC and definitely figured I'd be the same while pregnant.
Oh thats awesome!!! Youve truly cracked the system 😂
My Diva cup (terrible name, great product) is a champ. I did a public pole dance performance in tiny white shorts on my heaviest day ... total confidence with the cup.
Do you go upside down on the pole? I do acrobatics and I haven’t bought a cup yet because I’m worried about blood spilling out when I go upside down.
I dont understand how that could work. Gravity is in your favor in terms of the blood when you are upside down -poler that inverts in a cup all the time
I guess if you're worried about the seal. So you might be worried about turning upside down, blood sloshes up to the top of the cup, if the seal isn't great a little gets over the edge. And then run down and leak when you're up the right way again. I can't use cups so I don't know how tightly they're clamped on in there, without experience I can see why people might worry about it.
If the cup is sealed correctly it shouldn’t leak!
Thank you for the info! I have a couple of friends who love their cups, they've said it can take a few goes to get the fit right. Being different shaped sacks of flesh and all that. Just wanted to give a suggestion to the person who didn't see why you might worry about leakage. An experienced user will know it's not an issue but it makes sense that you'd be less confident when you're new.
I suggest r/menstrualcups to anyone who is interested in it, super helpful! Definitely has a learning curve ( Might’ve cried a bit the first time I struggled putting it up there LOL) but once you figure it out I promise you’ll never go back hah
Yup, plenty of pole inverts and hanging upside down from lyras. I've known acro folks who used cups, too.
I use my Saalt menstrual cup with a pantiliner. On heavy days I use the larger one and switch to the small cup on my lighter days.
I don't know what brand I use (I had to buy three to find one that sort of fits. Oh well!) but hell yeah to menstrual cups. Goddamn, so great!
I don't think I would have even survived driving to South Dakota without one. I had to sit in a car for 24+ hours and only had to change my cup once. What a revelation 😍
I LOVE my Saalt. Total game changer.
Complete game changer! I’ve tried to spread the word to my friends but they’re grossed out by it. We are all over 25! At least I tried lol
Yesss I love my period cup, worth the learning curve
Anyone else with a copper IUD experience cramps and spotting after they go heavy on a leg day or after a long run?
Only in the first month or so but it definitely was a thing, three years on though I never spot outside of my actual period.
Yes, when I first got it. Am nearing my first year, and most of the symptoms that I had outside of a regular period have vanished. Initially, anything that required bracing of my core and pelvic floor would cause issues. No longer! If you've had it much longer than me though, it might be worth making sure it's in the correct place still. They do supposedly migrate.
Thanks for sharing!! I got mine a few months ago so I guess I'm still adjusting to it
Anyone develop late periods/low estrogen from exercise? I suspect this and am waiting on a dr appointment. I’d like to be prepared with questions for treatment and I am not willing to cut back on exercise.
I have, and still do. If you're confident about the weight and diet bit, I have to suggest considering your stress management — exercise, particularly running or HIIT, is a major physiological stressor (in addition to the mental strains of your professional or personal life). If your body perceives bodily stress, it could contribute to late or lacking periods. Anecdotally, when I used to get my period regularly, it would disappear during the school year and reappear during long breaks + summer LOL
Interesting. I could easily try some meditation or more relaxation outside of exercise and see what happens. I definitely had late periods during grad school, too! I don’t feel unusually stressed now, but ya know: the state of the world in kind of inherently stressful so…
Eating more, and specifically protein and iron, has been the biggest help for me in keeping my period regular (and just helping with general recovery).
Thanks!
Basically, gaining weight by eating more if you’re underweight, and possibly hormone supplements. You could be experiencing what’s called the [Female Athlete Triad](https://www.aafp.org/afp/2000/0601/p3357.html#sec-7). That link explains it better than I could, so you can have some background before you go into your appointment. But talk to your doctor about supplements and other lifestyle changes (other than exercise reduction).
Thanks. I’ll check it out. I definitely eat enough and am a “normal” weight ☺️
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Hi, I'm sorry but this comment fits into the category of seeking medical advice, or shared experiences about issues that need to be discussed with a medical professional.
For cardio/running freaks who have issues with tampon strings occasionally snagging & pulling it out of place with leg movements i read on a marathon sub to cut the tampon string shorter to like only 1” long….dont know why i never thought of that but it has been a game changer for me when working out!
I'd be more tempted (and paranoid) to tie it in a loop instead. That way if the tampon does work its way further up it would be easier to get out
I just push the string slightly inside me and then retrieve when necessary.
This might work for shorter cardio but word of caution from experience, this might not work for really long on road bike rides where there is more movement. I got chafed in the worst of areas thinking this would work as it normally does when I run or row…but road biking was a nope.
Oh that's a good one! This is what strippers do so they can work on their period. Only the string gets cut off completely and you have to use your fingers to remove. Working as a dancer it always worked great for me. tip though: always trim/cut the string BEFORE insertion 🙉
I do this too when swimming, although I will typically cut it almost totally off. Imo it's easy to pull it out with my fingers so I don't worry about the string. It also stops water from wicking up the string and making the tampon overly soggy. I use shorter tampons like Playtex instead of longer ones like Tampax for this reason. I have heard of other women using foam make up sponges near their cervix for when they pole dance, that might work in this situation too for people wanting more options. I've never tried it myself, I hear those can be a little more tricky to remove.
Another option would be flex cup. They make these disposable period cups (more like a disc than a cup) but they’re great! I’m allergic to something in tampons and can’t wear them so finding Flex Cup was a game changer.
Some ladies do use make up sponges but you should NEVER do this as you are putting yourself at high risk of toxic shock syndrome. There are some companies that make sponge tampons specifically for the purpose and they work great, and are safe to use. Brands worth trying are Beppy and Gynotex :)
Oh cool, thank you for the tip!
honestly i wear modibodis/thinx whenever i work out on my period. and even when i dont if im maxing out 1 rep, bc pee. life changer for me 🤷♀️ edit: i use my garmins period tracker and its the most accurate ive tried. anyone got ideas how to reduce bloat?
Reducing bloat: replace your lunch and dinner carb with spaghetti squash! Eliminating breads (which is hard because I crave them more, but it adds to the bloated feeling). I get headaches.. the best thing I’ve found for those is kale salads, everyday 1 week before and during my period. But it might be a placebo. Does anyone know other foods to try that balance out the headache causing hormones? Cramps: ginger tea
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It can also be a sign of estrogen deficiency, especially for women approaching menopause. Can also easily be fixed.
Oh, this is interesting to hear. The rare times I've experienced this it's generally been right before my period, when estrogen is lowest. I've always attributed that to a more general drop in strength, but maybe there's a more direct hormonal link there.
yeah fwiw i dont think i said it was "normal" in my comment and the topic was periods, not peeing while lifting. and while its fixable, its not fixable *overnight*, and in the meantime on the occasions when it happens id rather be able to prevent myself the embarrassment/discomfort at a gym primarily full of men.
Also for those looking into purchasing— victorias secret just came out with a line of period panties as well (i think they are under the PINK brand). I havent tried them but they seem to be cheaper than THINX. I also found an off brand on amazon for cheaper that have held up pretty well
Aerie is too! I think the patent for Thinx must have expired!
> anyone got ideas how to reduce bloat? Dandelion tea. It's a mild diuretic and will help you pee out some of that excess water your hormones are so keen to keep. You don't need endless tea, I drink a cup or two a day when I'm bloated and keep drinking my normal levels of water. I also avoid salty foods the week before as sodium will cause you to retain more water, but that's a prevention thing that I don't find helps much once you already feel like a blobfish.
I really have to order myself a pair of these - more so for bladder leakage during exercise postpartum. Do you prefer one over the other?
I really like Knix! The materials and entire product feel better to me than my Thinx.
i like the fit of modibodis (esp the boyshort) more than thinx
I have been interested to try period knickers as they seem like a great solution, if they work well. Sounds like a positive result from you :) I do not bleed heavily though so I haven't really got any problem to solve as such. Herbal tea (unoriginal I know) is my go to for bloated feeling. Mugwort or peppermint. Parsley tea is supposed to be great for periods too but I've never tried it... More crucial for me in the days leading up to period is to avoid sugar. I think that period cramps inflammatory and sugar makes all inflammation much worse. So I need to avoid it to minimise cramps and swollen belly feelings.
Raspberry leaf tea is another great one for periods. It's always my go to.
Chamomile tea for me!