Latest news with #PremenstrualSyndrome
Hindustan Times
2 days ago
- Health
- Hindustan Times
Gynaecologist reveals 5 ways stress affects menstrual cycle: From heavier flow to missed periods
Lately, lifestyles have become very stressful with long working hours, digital distractions in the form of FOMO or body image issues, and juggling personal commitments. Since mental health is closely associated with physical health, stress shows up in your body in unexpected ways, including your menstrual cycle. Stress causes many difficulties in the menstrual cycle.(Shutterstock) ALSO READ: Facing bowel issues during periods? Gynaecologist shares 7 tips to manage discomfort Dr Anjali Kumar, founder, Maitree, director of obstetrics and gynaecology at CK Birla Hospital, Gurugram, told HT Lifestyle that nowadays a lot of women experience irregular periods, skipped cycles, or heavier bleeding when they are stressed. Explaining how stress hormones and the menstrual cycle's hormones are connected, she elaborated, 'Your menstrual cycle is governed by an intricate balance of hormones, primarily estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinizing hormone (LH). The hypothalamic–pituitary–ovarian (HPO) axis regulates these hormones. When you're stressed, your brain stimulates the hypothalamic–pituitary–adrenal (HPA) axis to release stress hormones such as cortisol and adrenaline. Higher levels of cortisol can interfere with normal HPO axis function and cause your menstrual cycle to change.' 5 signs that stress is affecting your menstrual cycle A missed period is also a sign of stress.(Shutterstock) Stress may linger implicitly, below the surface, when you are stuck in a high-pressure environment and lifestyle for a long time. One of the ways you can understand whether your body is exposed to too much stress is through your menstrual cycle. Dr Anjali Kumar shared these 5 changes in your periods: 1. Irregular periods Stress can cause ovulation to delay or accelerate. This results in the period arriving earlier or later than expected, making the cycle irregular. Regularly, early, late, or missed periods may happen. Cycle length changes (less than 21 days or more than 35 days.) 2. Missed periods (Amenorrhea) Stress can sometimes even quash ovulation entirely. Without ovulation, there's no period, a phenomenon called stress-induced amenorrhea. 3. Heavier or lighter flow Hormonal imbalance due to stress can cause the uterine lining to shift, causing your flow to be heavier, lighter, or briefer than normal. Visible changes in flow (very light or way too heavy.) 4. Aching periods (Dysmenorrhea) Stress can exacerbate muscle tension and inflammation, making menstrual cramps worse. 5. Worsening of Premenstrual Syndrome (PMS) Emotional stress can worsen PMS symptoms such as mood swings, irritability, and fatigue. Why does your body behave like this during stress? Other than the biological connection, the association also seems to be evolutionary, as the menstrual cycle takes a back seat when the survival mechanism kicks in. Dr Anjali Kumar described, "Evolutionarily, your body interprets extreme stress as a 'risk' signal. During those moments, it will often briefly shut down reproductive processes in order to save energy and resources. Although this is beneficial for survival, in contemporary life it tends to cause undesirable menstrual interference." How to prevent stress for a more manageable menstrual cycle? Calm yourself down with the help of yoga so you can sleep better. (Shutterstock) Managing stress is important for maintaining a healthier and more predictable menstrual cycle. Dr Kumar listed some practical measures that can help keep your hormones balanced and your cycles more regular: 1. Embrace relaxation techniques: Practices such as yoga, meditation, and deep-breathing exercises help reduce cortisol levels. 2. Remain physically active: Moderate exercise helps regulate hormones and reduces anxiety. 3. Maintain a balanced diet: Eating nutrient-rich foods supports hormone balance and overall health. 4. Prioritise sleep: Aim for 7–9 hours of restful sleep each night, as poor sleep can worsen stress. 5. Seek professional support: Talking to a counsellor, therapist, or doctor can help if stress is overwhelming or persistent. When to see a gynaecologist There are some signs that you can't ignore, and a medical professional will be better able to guide you. Dr. Kumar assured that while occasional variation in your cycle from stress is normal, it is important to consult a gynaecologist if: 1. You miss three consecutive periods (and are not pregnant) 2. You have very heavy bleeding or sharp pain 3. You notice other signs such as unexplained weight loss, hair loss, or extreme fatigue This is important, as she further added that a doctor can help rule out other health concerns like thyroid issues, PCOS, or the onset of perimenopause, and guide you toward the correct treatment. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
News18
3 days ago
- Health
- News18
Understanding The Hormonal And Neurological Side Of Premenstrual Syndrome
Premenstrual syndrome (PMS) is more than just mood swings. It is a full-body change that is driven by hormones and it affects mood, energy, and mental clarity. It's a quiet confession many menstruators make before their period – an honest admission of a shift that's hard to explain but deeply felt. Too often, it's brushed off as moodiness or drama, with 'PMS' used casually to discredit what's real. PMS, known as Premenstrual Syndrome, is far from 'just feeling off." It's a full-body change driven by fluctuating hormones, affecting mood, energy, and mental clarity. According to the National Institutes of Health, nearly 47.8% of women of reproductive age worldwide experience PMS, yet it remains minimised in daily conversations. 'PMS is not in someone's head, it's a genuine physiological and psychological experience," says Dr. Sapna Raina, Senior Consultant, Clinical Lead, Obstetrics & Gynaecology, Narayana Health City, Bengaluru. 'Acknowledging PMS and offering empathy instead of judgment is crucial, because support and simple lifestyle adjustments can significantly improve quality of life during this time," she adds. The Science Behind PMS During the luteal phase of the menstrual cycle, estrogen and progesterone levels shift, impacting neurotransmitters like serotonin – the brain's mood regulator. This can cause irritability, sadness, anxiety, or fatigue. For some, symptoms escalate into Premenstrual Dysphoric Disorder (PMDD) – a severe form marked by panic attacks, mood crashes, and emotional overwhelm. As Swati Sundareswaran, CEO of Mahina, points out, '64% of menstruators say they don't feel like themselves, and 73% say hormonal changes affect them deeply, but they rarely speak up." The Mahina Beyond Blood Report 2025 also found that 97% of menstruators constantly adjust their routines, energy, and expectations during this time, often without anyone noticing. The Silent Coping The biggest challenge isn't just the symptoms, but the silence around them. Many continue working, parenting, and caregiving while quietly rearranging their lives to accommodate their cycles. This silence is learned; when discomfort is met with minimisation, shame replaces openness. Over time, menstruators internalise the idea that they're too sensitive, instead of recognising the lack of support around them. What Needs to Change The first step is empathy: listening without dismissing and creating space for honesty. Support isn't about doing more; it's about expecting less when someone is unwell. Education is equally vital. Hormonal literacy helps dismantle stigma, fosters understanding, and encourages more compassionate responses from friends, family, and workplaces. PMS doesn't need to be 'fixed.' It needs to be acknowledged, respected, and met with the same seriousness as any other health concern. view comments First Published: Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Tom's Guide
15-05-2025
- Health
- Tom's Guide
Exercising during your period — what to do and what to avoid, according to experts
For anyone who menstruates, you'll know that your hormones can affect how you feel at different times in your cycle. However, did you know these hormones can also impact your athletic performance? If you didn't, you're not alone — a 2019 study conducted by researchers at St Mary's University in Twickenham, England, analyzed more than 14,000 female Strava members. 72 percent of women said they have never received any education regarding exercise and their menstrual cycle. This article is part of Tom's Guide's Women's Health Week — a series of content that explores how technology and the right workouts can support and empower women through every phase of life. If you have a 'normal' menstrual cycle — the monthly process where the rise and fall of certain hormones prepares your body for a possible pregnancy — then you will have, on average, 450 periods throughout a lifetime. So, it makes sense to understand what's happening in your body and how movement can help. Research has continually found that exercise can help to beat a bad mood and even boost dwindling energy levels. You might have heard about exercise cycling, but below we spoke to the experts on how best to exercise during your period. Although the average length of a menstrual cycle is 28 days, it can be anywhere between 21 to 35 days long. Chloe Thomas, a personal trainer, women's health and mindset coach, and the founder of Chloe Inspires Coaching explains, 'The first day of your period bleed is day one of your cycle. This is when the hormones progesterone and oestrogen are at their lowest.' Next is the follicular phase, which begins once your period ends. 'Here, oestrogen is starting to rise again, which is why you typically have more energy,' says Chloe. Around halfway through your cycle, you enter the ovulation stage of your cycle. This is the shortest phase, but it is when you usually feel your best, as oestrogen peaks and the luteinising hormone surges. The surge of luteinising hormone causes the release of an egg from the ovary, known as ovulation. The egg travels down the fallopian tube towards the uterus. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. 'You may feel confident, strong, and focused with a high libido,' adds Chloe. Ovulation is the most fertile point of the menstrual cycle. After ovulation, you'll enter the luteal phase. 'This is when the hormone progesterone starts to rise and oestrogen starts to drop. You'll experience tiredness, cravings, bloating, and mood swings too,' explains Chloe. If no pregnancy has taken place, progesterone and oestrogen levels drop, triggering the start of menstruation. Then, the cycle begins again. 'It's important to note that we are all different and have different levels of hormones. Some women are more affected by Premenstrual Syndrome (PMS) than others for example,' says Chloe. Hoping to lift your heaviest deadlift on day one of your period? While some women might find this easy, for others, bleed week is not a time for hitting those personal bests. Sarah Campus, a women's personal trainer, nutrition coach, and founder of LDNMUMSFITNESS says: 'Most women feel slightly weaker or less energised during the first couple of days of their period due to low oestrogen and progesterone. Plus, because you're losing blood, you're losing iron, which can impact endurance and strength, especially if your iron levels are already low.' Periods can also affect your sleep and mood, which can also make you feel weak and off your game. A study in the journal Sports Medicine found that muscle strength is highest in the days following a period, so letting your body rest for a few days is no bad thing. You'll come back stronger, ready to smash those big lifts! If you're feeling tired than usual during your period week, try walking, yoga, Pilates, or even gentle cycling. These low-impact ways to move require less energy than higher-intensity exercise. If you feel up to it, you can stick to a weight training plan, but Chloe explains that for some women, working with lower reps and using lighter weights might be more comfortable, especially during day one and two of your period. Chloe adds, 'I focus on progressive overload (gradually making workouts harder by increasing weight) in the follicular phase in the lead up to ovulation. I push hard with my sessions and weights, and I do more intense cardio workouts during this phase.' It's easy to skip the pre-exercise warm-up and the post-exercise cool-down, but during your period, they are more important than ever, as your muscles and joints will likely feel tighter and stiffer. Sarah says that during menstruation, your body goes through changes that could affect how you move and recover. 'Lower oestrogen levels mean less joint lubrication, which can lead to stiff joints. Prostaglandins — hormone-like chemicals released to help shed the lining of the uterus, which causes a period, can cause cramps, inflammation, and fatigue too.' Research in the American Journal of Sports Medicine found that hormone levels have an impact on knee joint laxity, with greater levels of stiffness occurring during the early parts of the cycle and decreased stiffness occurring during ovulation. 'Prioritise warm-ups and cool downs and spend extra time warming up to get blood flowing and prepare your muscles and joints,' says Sarah. 'Gentle stretching or foam rolling after exercise will help reduce tension and help you to recover.' But it's not all bad news, as while you might feel stiffer and more tired during your period week, your chances of actually developing an injury are lower during menstruation. Research from UCL, the University of Bath, and St. Mary's University found that female football players were six times more likely to experience a muscle injury in the days leading up to their period compared to when they were on their period. The foods you eat during your cycle, including your period, can have an impact on how you feel. Research has found that heavy periods can lead to a greater amount of lost iron, which is the most frequent cause of iron-deficient anaemia, where your body doesn't produce enough red blood cells because the level of iron in your blood is too low. 'You lose iron through menstrual bleeding, which can leave you feeling tired, dizzy, or weaker during workouts. Low iron equals less oxygen delivery to muscles, which in turn can lead to fatigue. Eat red meat, chicken, turkey, spinach, kale, broccoli, and lentils,' says Sarah. Enjoy magnesium-rich foods too, such as bananas, dark chocolate, leafy greens, pumpkin seeds, and crunchy almonds. 'Magnesium helps with muscle relaxation, reducing cramps and helping to beat bloating or water retention,' says Sarah. Research has found that a combination of 250 milligrams of magnesium plus 40 milligrams of vitamin B6 could help decrease PMS symptoms. These symptoms don't just occur before your period week, but they can linger on during menstruation too. Find vitamin B6 in foods such as chicken, salmon, sweet potatoes, and avocados. Although your period cravings might be screaming out for sugary foods, Sarah says that too many sugary snacks can cause blood sugar spikes and crashes, which can leave you feeling irritable and lacking in energy, making exercise even harder. Ultimately, exercising during menstruation involves listening to your body. For some women, taking it easy and doing light, relaxing exercises such as stretching and yoga might be more preferable. For others, PMS might not be an issue, and exercise can continue as normal. Either way, understanding your hormones and your cycle, and taking rest when you need, could help you to come back stronger, fitter, and quicker.
