A variety of symptoms can accompany the changes in hormones across the menstrual cycle, from abdominal cramps, breast pain and bloating to mood changes, fatigue, and cravings. In fact, there are over 150 symptoms that we might experience across our menstrual cycle.
It’s very likely that common symptoms, such as ‘period pain’ are not going to go hand in hand with optimal health and your performance out on the golf course[1]. Unless, of course, we can manage them appropriately.
When do symptoms occur?
The timing of when menstrual cycle symptoms occur can vary from person to person, but they typically occur in the days leading up to and during menstruation. Some people might also experience symptoms around ovulation.
What causes menstrual cycle symptoms?
Symptoms might occur because of: Hormonal fluctuations across the menstrual cycle, lifestyle factors, such as diet, exercise, sleep, and stress, genetics and underlying medical conditions, such as endometriosis.
Although further research is needed to fully understand the cause of symptoms!
Symptom management strategies
Managing menstrual cycle symptoms can vary greatly depending on the type of symptom, its severity, and your individual needs/preferences. Some things that might help include: A healthy, balanced diet, regular exercise and physical activity, adequate sleep and managing stress.
Remember, what works for one person might not work for another, so it could take some trial and error to find the most effective management strategies that suit you.
Tip: Track your symptoms and the effectiveness of any strategies you try to help identify what works best for you.
Whilst we still have many unanswered questions about menstrual cycle symptoms - you'll be pleased to hear that there might be some ways in which we can help to manage them (although further research is needed)[2].
Abdominal cramps
Abdominal cramps or ‘period pain’ affects about 80% of people at some point in their life. It typically happens in the first few days of your period, roughly from day one to three, or sometimes the day before your period starts. It is thought that this pain is caused by chemicals called prostaglandins, which make your uterus muscles contract to shed its lining.
Strategies that might help
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Nutrition:
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Exercise:
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Additional extras:
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Increase intake of anti-inflammatory foods (such as berries [strawberries/ blueberries/ raspberries], broccoli, turmeric, tomatoes and ginger).
Foods high in Omega-3 (like salmon, mackerel and sardines as well as seeds [flaxseed] and nuts [walnuts]).
Foods high in Magnesium (such as nuts [try cashews] and seeds [try pumpkin], leafy greens like kale and spinach, and dark chocolate).
Foods high in Zinc (for example legumes [chickpeas, lentils, and beans], meat and shellfish).
Avoid foods high in sugar/saturated fat/salt, alongside caffeine and alcohol.
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Research shows that exercise can help to ease period pain. There is no right or wrong way to exercise whilst on your period so tune into your body and modify/adapt activities, if needed.
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Over-the-counter pain relievers like Ibuprofen and Paracetamol.
Use of a hot water bottle/heated patch or a hot bath/shower.
Massage – light, circular massage.
Alternative methods, such as TENs machine.
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Sleep Disturbances
Sleep is important not just for your golf performance and training, but for overall health too. Studies show that some women might experience changes in their sleep across their menstrual cycle because of hormone changes. For example, common times for women to report issues sleeping are the days just before their period (late luteal phase) and the first few days of their period (early follicular phase).
Strategies that might help
Breast pain
Lots of women experience breast pain that comes and goes in a pattern, called 'cyclic mastalgia.' This commonly occurs during the mid-luteal phase and can continue into the late luteal phase of the menstrual cycle. During this time, breasts can feel sore, tender, and/or swollen. It usually affects both breasts and might even spread to the armpits. This pain can also be further exacerbated by breast motion during exercise which could negatively affect golf participation and performance.
Strategies that might help
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Increase intake of anti-inflammatory foods (such as berries [strawberries/ blueberries/ raspberries], broccoli, turmeric, tomatoes and ginger) and foods high in vitamin E (almonds, sunflower seeds, and avocado).
Bloating
Bloating is the term used when your abdomen (stomach area) feels full and uncomfortable. Although it can be uncomfortable, it’s typically considered normal with many women experiencing bloating just before (late luteal phase) and at the start of their period (early follicular phase).
Strategies that might help
| Lifestyle tips |
Nutrition tips |
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Take your time when eating, as eating too quickly can contribute to bloating.
Avoid skipping meals and/or overeating. Instead, try to eat smaller, more regular meals throughout the day.
Try to avoid chewing gum, using straws etc., as this can increase bloating through swallowing excess air.
Exercise can help to move gas through the gut and reduce any bloating.
Avoid high-waisted/tight fitting pants.
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Foods that might hinder:
Sugary, spicy or fatty foods
Foods that are known to cause gas, like cabbage, sprouts and beans
Fizzy drinks
Alcohol
Caffeine (on an empty stomach)
Foods that might help:
Foods rich in potassium (like spinach and sweet potato)
Ginger might help
Peppermint might help
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Mood changes
Our menstrual cycle can affect how we feel, both in good and not-so-good ways. Many women notice changes in their mood throughout their cycle. For instance, feelings like low mood, irritability, and/or anxiety can often show up in the two weeks leading up to your period. But once your period starts, these feelings typically get better and might even go away completely by the end of it.
Strategies that might help