PMS and Exercise
Does your “time of the month” come with bloating, cramping, nausea, mood changes, constipation, anxiety? Thankfully, we’re not completely helpless. Research tells us that exercise can help to reduce both physical and psychological symptoms of premenstrual syndrome (PMS).
Exercise can significantly alleviate premenstrual syndrome (PMS) and period symptoms for several reasons. Let’s explore further how physical activity helps manage these symptoms:
7 Ways Exercise Helps Alleviate PMS Symptoms
1. Reduces Pain
Exercise releases endorphins (aka the body’s natural painkillers) which can help reduce menstrual cramps with PMS. Endorphins also improve mood and provide a sense of well-being! Who doesn’t love that!
2. Enhances Mood
Physical activity helps regulate serotonin, which plays a large role in mood regulation. Regular exercise can reduce symptoms of depression and anxiety commonly experienced during PMS and your period.
3. Improves Circulation
Exercise boosts blood flow, which can help reduce symptoms of bloating and swelling. Improved circulation also ensures that oxygen and nutrients are being delivered to your muscles and tissues, helping to reduce cramps.
4. Regulates Hormones
Regular physical activity helps to maintain a balance of hormones, which can be particularly beneficial for managing PMS. Large fluctuations in your hormones are a significant contributor to PMS symptoms, and exercise helps keep these fluctuations in check!
5. Reduces Stress
Exercise is a well-known stress reliever – no surprise here! Activities such as yoga, walking, or swimming can lower stress levels, which, in turn, can decrease the severity of PMS symptoms like irritability and fatigue. Our best advice? Pick a type of exercise you ENJOY!
6. Boosts Energy Levels
Engaging in physical activity can combat the fatigue and lethargy that often accompany PMS and menstruation. Exercise increases overall energy levels and helps maintain a more consistent level of physical and mental energy.
7. Promotes Better Sleep
Sleep is SO important! Regular exercise can improve sleep quality, which is often disrupted during PMS and your period. Better, restful sleep can help mitigate the mood swings, fatigue, and irritability associated with PMS.
Research & Evidence Behind Exercise & PMS
There are so many studies that support the positive effect of exercise on PMS and period symptoms. For those of you looking for more data on this topic, a study published in the Journal of Education and Health Promotion found that women who engaged in regular aerobic exercise experienced a significant reduction in PMS symptoms (CCJM). Another study in the Journal of Clinical and Diagnostic Research highlighted the benefits of yoga and stretching in reducing menstrual pain and discomfort (CCJM). Again, pick whichever exercise you enjoy!
Let Breathe. PTW Help You Feel Comfortable During PMS
Incorporating regular exercise into your routine can offer HUGE relief from PMS and period symptoms. Whether through cardio, strength training, or yoga, physical activity is a powerful tool for managing the physical and emotional challenges of menstruation.
Self care has major payoffs! Exercise is just one of the many ways we can love and care for our premenstrual bodies. At Breathe., we want all humans to feel comfortable moving in their bodies. If exercise is uncomfortable or painful for you, make an appointment. We’re in Des Moines, Iowa and also near Iowa City & Cedar Rapids.
*Disclaimer: these techniques may not improve severe PMS or period symptoms if you have an underlying health condition. If your periods are impacting your mental and physical health or you are unable to work or exercise due to the severity of your symptoms, please reach out to a healthcare professional.
Reference:
1. Phillips, N. A., & Bachmann, G. A. (2018). Genitourinary syndrome of menopause: Common problem, effective treatments. Cleveland Clinic Journal of Medicine, 85(5), 390-398. https://doi.org/10.3949/ccjm.85a.15081