Menstrual Health in Sport & How to Support Female Athletes

Biggest Takeaways From A Menstrual Health Expert – For Athletes and Practitioners

For the final webinar of our 2024 athlete support series, we had the privilege of hosting menstrual health expert Dr. Natalie Brown, founder of Optimal Period. Natalie shared valuable insights on how the menstrual cycle affects training, how to manage symptoms, and, most importantly, how to foster open conversations that support female athletes in sporting environments.

Breaking the Silence on Menstrual Health in Sport

For too long, menstrual health has been a neglected topic in the world of sports. Female athletes have been expected to carry on as usual, even when their symptoms negatively impact performance. Only recently have conversations started to shift, with more athletes speaking up about the challenges they face.

A prime example of how outdated attitudes have persisted is the continued use of white shorts in female sports uniforms, despite the anxiety and discomfort they can cause. While progress is being made, there is still much to be done to normalize conversations around menstrual health and provide proper support.

The Role of Coaches and Practitioners

The responsibility for change does not rest solely with athletes. Coaches, practitioners, and support staff play a crucial role in creating an environment where female athletes feel comfortable discussing menstrual health. This means normalizing conversations, acknowledging the impact of the menstrual cycle, and working collaboratively with athletes to manage symptoms effectively.

Dr. Natalie Brown’s Top Tips for Managing the Menstrual Cycle

Natalie emphasized a key approach to understanding and managing hormonal fluctuations: track and talk.

• Tracking: Monitoring factors like energy levels, recovery, hunger, mood, and performance can help athletes and their support teams identify patterns and anticipate changes throughout the cycle.
• Talking: Open discussions help break down stigma and ensure that female athletes receive the necessary support without fear of judgment.

Key Takeaways

1. Reframe periods to be positive

The menstrual cycle isn’t just about symptoms and struggles — increase awareness of the positive affect of hormones which may bring increased strength, resilience, and endurance.

1. Language Matters
   Using accurate terminology (rather than vague euphemisms) fosters a professional and supportive dialogue around menstrual health.
2. Tracking can be helpful

Every athlete’s cycle is unique. Tracking personal patterns enables increased self-awareness for athletes allowing for better preparation and symptom management.

1. Menstrual Health is for Everyone
   Creating an open conversation among all team members, not just female athletes, cultivates a safe and healthy environment.
2. Many Factors Influence the Menstrual Cycle
   Stress, training load, pre-competition nerves, age, and lifestyle all play a role in menstrual health and should be considered when planning training and recovery.
3. Losing Your Period is Never Normal
   Amenorrhea (the absence of a period) is a sign of potential underlying health issues, often linked to energy deficiency, stress, or overtraining. It should never be ignored.
4. Hormonal Contraceptives Are Not the Enemy
   While some athletes worry about hormonal contraception affecting performance, informed personal choice to use contraceptives to avoid pregnancy and regulate timing of periods is important to consider
5. A ‘Typical’ Cycle is Not Always 28 Days
   The common perception of a 28-day cycle is a myth—healthy menstrual cycles can range from around 21 to 35 days. Understanding individual variation is key.

Moving Forward

Menstrual health must be part of the conversation in sports performance. By tracking, talking, and educating athletes and support teams, we can create an environment where female athletes feel empowered rather than hindered by their cycle. With experts like Dr. Natalie Brown leading the way, we can shift the culture to one where menstrual health is no longer a taboo topic, but an integral part of athlete well-being.

Want to learn more? Visit Optimal Period for further resources and expert insights.