Es verdad que cuando atravesamos nuestro ciclo menstrual, experimentamos una cierta baja de energía, así como algunos dolores que en ocasiones nos llevan a acurrucarnos en la cama y tomar bebidas calientes hasta que termine.
Pero, esta condición que nos visita una vez al mes, no puede limitar nuestras actividades cotidianas. Es necesario sobreponerse y conseguir las alternativas necesarias para mejorar la forma en que nos sentimos.
Como mujeres hemos manejado información básica desde la adolescencia, que es la etapa en la que suele presentarse nuestra primera menstruación, como es este proceso, sin embargo recordemos un poco de qué se trata.
Una vez al mes -en la mayoría de los casos – nuestro cuerpo se prepara para un posible embarazo por ello nuestros ovarios desprenden el óvulo que podría ser fecundado, pero al no ocurrir esto, el revestimiento del útero se desprende ocasionando lo que llamamos regla o menstruación.
El denominado ciclo menstrual no es igual para cada una de nosotras, puede aparecer en una media de 21 a 35 días y su duración puede variar entre 2-3 a 7 días aproximadamente.
Debemos saber – para que no nos alarme – que este período es más largo cuando somos jóvenes y su estadía se acorta al pasar los años. Esto es completamente normal hasta que termina desapareciendo cuando se presenta la menopausia.
Todas somos conscientes que estos ciclos menstruales pueden variar de una mujer a otra. Hay quienes tienen la dicha de contar con una menstruación regular y en base a ella planifican sus actividades y toman las previsiones del caso.
Todas conocemos como se comportará nuestro cuerpo en esos días. Si será doloroso al principio y luego irá disminuyendo la intensidad o en el caso contrario es completamente indolora, lo cual es una suerte que pocas pueden disfrutar.
Índice de contenidos
¿Cuándo puede considerarse irregular nuestro ciclo?
Para abordar el tema de cómo tu ciclo menstrual interfiere en tus actividades cotidianas incluyendo el deporte o el entrenamiento, te informamos de ciertos aspectos para que sepas lo que produce una menstruación irregular.
Dentro de las causas que pueden provocar un ciclo irregular están:
Síndrome de ovario poliquístico: Este padecimiento puede ser detectado con una simple ecografía. Se trata de ovarios agrandados conteniendo ciertas acumulaciones de líquido llamados folículos o quistes. No es una enfermedad terminal para nada, pero debe ser controlada por un especialista o en este caso por tu ginecólogo y suele producir un ciclo irregular.
Insuficiencia ovárica prematura: En esta dolencia se pierde la función ovárica normal en una edad temprana y por supuesto se traduce en períodos irregulares.
Anorexia y otros trastornos: Los trastornos alimenticios como la anorexia o tener un porcentaje graso excesivamente bajo tienen una incidencia fundamental en la aparición irregular de tu período o llegar a provocar amenorrea.
Lactancia: Durante la lactancia de tu bebé es normal que la menstruación sea bastante inconsistente.
Fibromas uterinos: Esta es una de las causas más extendida que provoca sangrado irregular, aunque son protuberancias no cancerosas. Pueden presentarse sangrados muy abundantes y dolorosos.
Fases del período
Otro tema fundamental para entender por qué durante el ciclo menstrual solemos debilitarnos, experimentar cambios de humor y ansiedad por dulces, chocolates etc. Así como esa necesidad de comernos todo lo que está en la nevera. Todos estos síntomas componen las fases del ciclo menstrual.
Este ciclo esta dividido en dos fases de 14 días cada uno que provoca en el organismo diferentes reacciones producto de las subidas y bajadas en los niveles hormonales.
Por ello nosotras sufrimos ansiedad, sudoraciones, euforia, subidas de libido y súbitas caídas, especialmente entre el día 1 el 14 del mes. Es en esta etapa que estamos desbordadas de estrógenos y nuestro óvulo se encuentra maduro.
Cuando la menstruación llega, nos despojamos de esa sensación incómoda de estar hinchadas que no es más que retención de líquido.
Tras la aparición de la regla, los estrógenos hacen lo suyo: mejorar la calidad de la piel y el cabello, sube nuestra energía de nuevo, nos cansamos menos.
Estamos preparadas para la ovulación del día 15 al 28, considerada la segunda fase del ciclo, podemos experimentar debilidad producto del incremento de la progesterona, hormona responsable de síntomas como ansiedad, nerviosismo, piel reseca. En esta etapa se recomienda acudir al gym, entrenar, hacer deportes para drenar la ansiedad y las ganas de comer.
En este punto debemos alertarte que esas ganas casi incontenibles de ingerir chocolates y alimentos dulces, son producto de esa ansiedad que sientes y porque tu cuerpo te haga creer que necesitas ese tipo de comidas azucaradas, pero no significa que sea la excusa para atiborrarte a ello, son igual de innecesarias que en cualquier otro momento del mes.
Debemos mencionar que para la cuarta semana, el síndrome premenstrual se traduce en decaimiento, retención de líquido, pesadez, estreñimiento, angustia e incluso náuseas. Todos estos síntomas desaparecen cuando baja la menstruación.
Ciclo menstrual & Entrenamiento
Tras lo que le pasa a nuestro cuerpo cuando tenemos la menstruación, podemos adentrarnos a debatir si es recomendable o no practicar algún deporte o entrenar durante el ciclo menstrual la respuesta es sí, pero lo que debemos hacer es encontrar una rutina confiable para esos días.
Conociendo las fases en las que estamos un poco down y en las que estamos plenas de energía, podemos cuadrar estos altibajos para no abandonar el entrenamiento e incluso practicar alguna actividad física con el fin de sentirnos mejor pues esta comprobado que realizar alguna rutina nos llena de energía y cambia nuestro estado de ánimo.
Claro está que cualquier actividad física durante el período debe estar acompañada de una buena dieta que compense la pérdida de hemoglobina y equilibre los altibajos hormonales.
Por ello aconsejamos ingerir grasas saludables, así como alimentos ricos en hierro, vitamina B y C.
Elabora un menú que incluya huevos, carne, pescado, verduras, frutos secos, cítricos, legumbres, etc. Siempre este apartado debería hacértelo un profesional con la carrera de nutrición, que no te engañen.
Además, en plena menstruación dependiendo de cada persona, puede ser recomendable bajar la intensidad de los ejercicios, es decir, puedes hacer pilates, yoga, cardio de bajo impacto, natación pero también se puede ejecutar el régimen de ejercicio habitual bajando la intensidad y la duración de los mismos en caso de que sea necesario.
Hay especialistas que recomiendan practicar alguna actividad física para aminorar al fin trastornos de la regla que ya hemos mencionado. Lo más sano, si tu período es doloroso, es adecuar tu rutina con descansos periódicos, mucha hidratación y solo hacer ejercicios que te hagan sentir cómoda y bien físicamente.
No te exijas demasiado en esos días, tómalo con calma, ve a tu ritmo, pero ¡que nada te detenga!
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
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