Breaking the Silence: Understanding and Managing Menstruation
Silence Surrounding Menstruation: Insufficient Discussion Regarding Women's Menstrual Health - Private Matters Ignored: The Silence Surrounding Women's Menstrual Health
The mysterious world of menstruation, perpetually shrouded in whispers, has women in Germany, aged 14 to 50, agreeing in an overwhelming 85% that it's high time we talk more about it. A survey led by Forsa, on behalf of KKH Kaufmännische Krankenkasse, reveals this prevalent sentiment.
A staggering 91% of these women set their sights on the need for comprehensive information about the impact of menstruation and hormones on their daily lives. Vijitha Sanjivkumar, an expert from KKH, lays it out simply - a thorough comprehension of one's body is essential for personal health: "The female cycle typically lasts 28 days and passes through distinct phases, each with unique health considerations."
Beating the beat of these phrases may not only bring relief from symptoms such as mood swings and abdominal pain but also help to enhance overall well-being. Sanjivkumar advises women to include light activities such as walking, yoga, or Pilates in their routine during their period, as these exercises can help boost circulation and alleviate cramps.
Understanding the lay of the land
80% of the surveyed women understand the rationale behind taking time off due to menstrual symptoms, based on the data provided. Sanjivkumar advises tracking one's cycle over time through a calendar or app, with 60% of respondents already practicing this method. Interestingly, this concept resonates more with younger women aged 14 to 39 (68% and 66%) as compared to their older counterparts aged 40 to 50 (46%).
The investigative study polled 1,002 women nationwide online about "Women's Health" from March 4 to 14, 2022. KKH, with 1.5 million insured members, ranks among the largest health insurers in Germany.
- Menstruation
- Women
- Taboo topic
- KKH
- Mood swings
- Hannover
- Germany
- Forsa
Phases of the Menstrual Cycle and Their Implications
Understanding and adapting exercise and nutrition strategies according to the phases of the menstrual cycle can offer significant relief from symptoms like mood swings and abdominal pain. Here's a breakdown of each phase and how tailoring workouts and diets to them can be advantageous:
Menstrual Phase (Days 1-5)
- Exercise: Due to lower estrogen and progesterone levels, energy may be scarce. Light exercises like walking, stretching, or yoga can help alleviate menstrual cramps and improve mood.
- Nutrition: Focus on warm, comforting foods to help manage cramps and mood swings.
Follicular Phase (Days 6-14)
- Exercise: As estrogen levels increase, energy and strength will follow. Moderate strength training, cardio, or circuit training can be beneficial. This phase is perfect for more strenuous workouts.
- Nutrition: Include iron-rich and omega-3 foods to support energy and mood.
Ovulation Phase (Around Days 14-17)
- Exercise: Estrogen peaks, boosting energy and endurance. HIIT and strength training are recommended for this phase.
- Nutrition: Focus on balanced meals to maintain energy levels.
Luteal Phase (Days 18-28)
- Exercise: Progesterone levels may increase, potentially leading to fatigue. Light to moderate exercises like walking or yoga can help manage symptoms. Rest is essential in the late luteal phase when energy levels may decrease.
- Nutrition: Incorporate high-fiber, high-carb foods to address bloating and mood swings.
Benefits of Cycle-Synced Strategies
- Symptom Relief: Remodeling exercise and nutrition strategies in line with the menstrual cycle can help alleviate symptoms like mood swings and abdominal pain by optimizing energy levels and hormonal balance.
- Improved Performance: By understanding the impact of hormones on physical performance, athletes can contour their training to boost efficiency and recovery throughout their cycle.
- Enhanced Well-being: By adapting to the natural fluctuations in the menstrual cycle, women can better manage their overall well-being and reduce discomfort associated with menstruation.
- The comprehensive understanding of menstruation and its effects on daily life, emphasized by 91% of the surveyed women, is deemed crucial by Vijitha Sanjivkumar, an expert from KKH, for maintaining personal health.
- The phases of the menstrual cycle, including menstrual, follicular, ovulation, and luteal phases, each with unique health considerations, can influence exercise routines and dietary choices for optimal symptom relief and enhanced overall well-being.
- Adapting exercise and nutrition strategies according to the phases of the menstrual cycle can provide significant benefits, including symptom relief, improved performance for athletes, and enhanced well-being for women.
