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When one gets better so does the other, when one gets worse …
This article explores the connection between menstrual health and mental health, and some longstanding misconceptions we’ve probably all experienced.
Understanding the real way these two Ms connect can have a hugely positive impact on netballers’ menstrual health. And even mental health.
Many of us experience challenging or irregular cycles, but understanding the interplay of mental health and the menstrual cycle offers opportunities to tap into support and new power …
This knowledge can help with problems and symptoms. It can transform how one navigates menstrual health in general.
What is menstrual health?
Menstrual health means feeling good physically, mentally, and socially in relation to your menstrual cycle. It’s more than not having any problems, it’s about overall wellbeing during your period.
Menstrual health covers many things, some of which we don’t always consider:
- Education: this is knowing what to expect at different lifestages (puberty, pregnancy, and menopause).
- Body literacy: this is understanding how hormonal changes make us feel. Some women are more sensitive to hormonal changes and medications than others.
- Products and Facilities: this is having access to affordable menstrual products and clean facilities.
- Healthcare: this is getting quick and proper treatment for any period-related issues, with access to healthcare services, pain relief, and self-care strategies.
- Environment: this is being in settings which are supportive and respectful regarding your period.
- Participation: this is being able to join in all activities, including sports, without being held back by menstrual issues.
- Lifestyle and nutrition: this is optimising hormone health by working with your gut microbiome.
- Managing stress levels: this is reducing cortisol levels which, in turn, improves hormone health.
The above go hand-in-hand with more traditional indicators of menstrual health, such as regular and predictable cycles (21-35 days) and periods (2-7 days).
What is mental health?
Sometimes, mental health can be defined simply as the absence of mental disease. In other words, the term mental health is synonymous with mental illness – and this is incorrect.
When we say physical health we don’t mean bad physical health. So similarly, mental health can include one’s emotional, psychological, and social wellbeing and all of the other machinery which affects how we think, feel, and act. Our mental health is also how we’re handling stress, and relating to others. Our ability to make healthy choices.
The connection between menstrual and mental health
The connection between menstrual health and mental health highlights the significant role that various factors — hormonal fluctuations, stress, and environment — play in emotional wellbeing and overall quality of life.
It’s important to also consider the hormones of the menstrual cycle, particularly oestrogen and progesterone. Oestrogen boosts endorphins and serotonin, which are linked to improved memory and enhanced cognitive function, while progesterone promotes feelings of relaxation and calm.
Staying on top of hormonal ebbs and flows is so vital, hence why tracking our cycle is so powerful.
Maintaining good menstrual health benefits not just physical health, it plays a crucial role in supporting positive mental health outcomes. So it’s interesting to think about factors that can benefit menstrual and mental health at the same time …
Improving menstrual health and mental wellbeing
To support both menstrual health and mental wellbeing, we suggest adopting a step-by-step approach which includes making healthy lifestyle choices. The fundamentals. A balanced diet, staying hydrated, regular physical activity, and good quality sleep. Check out this video with Dr. Emma Ross to learn more.
Additionally, practising stress management techniques such as mindfulness and meditation can be the antidote to mood swings and anxiety, and can significantly improve overall wellbeing.
These attainable lifestyle moves are all proven to promote better menstrual and mental health. This is win win stuff.
It’s easy to focus on either menstrual health or mental health. The truth is that they’re linked in numerous ways. Invariably, when one gets better so does the other. When one takes a bad turn, well, so does the other.
Being aware of the connection is a great first step, and we recommend some further reading via the links at the bottom of the page.
Step by step: menstrual health and mental wellbeing
Supporting both menstrual health and mental wellbeing lives in practical, lifestyle moves. Here’s a guide:
Balanced Nutrition
Ensure your diet includes a variety of nutrients such as fruits, vegetables, whole grains, lean proteins, and healthy fats. This can help regulate hormonal balance and provide the necessary vitamins and minerals for both physical and mental health.
Hydration
Drinking plenty of water is crucial for maintaining bodily functions and can help reduce the bloating and fatigue often associated with menstrual cycles.
Physical Activity
Engaging in regular physical activity, such as netball, walking, running, yoga, or other forms of exercise, can help reduce menstrual pain, improve mood, and boost energy levels. Exercise releases endorphins, which are natural mood lifters.
Quality Sleep
Aim for 7-9 hours of sleep per night. Establishing a regular sleep schedule, creating a restful environment, and avoiding stimulants like caffeine before bedtime can improve sleep quality. Good sleep is vital for regulating mood and overall health.
Stress Management
Practising mindfulness and meditation can help manage stress and anxiety; things which can sometimes be cyclical. These practices can promote relaxation and improve emotional resilience.
Consistency
Consistently applying these healthy lifestyle choices is key. It’s not about making drastic changes overnight but gradually integrating these practices into daily life for sustained benefits.
By following these steps, netball players can enhance their menstrual health by easing symptoms such as cramps, bloating, and mood swings, while simultaneously supporting mental wellbeing through reduced stress and anxiety.
It’s easy to focus on either menstrual health or mental health but in numerous ways they are linked, and having this awareness is a great first step.
If you are worried about your own or a friend’s mental health then seek medical help and professional support.
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