Generally our period is nothing more than a slight nuisance, but when something big is happening in our lives and we want to be our best self it can feel as though that is impossible while cramps, headaches, exhaustion, bad moods and other PMS symptoms are at play.
Imagine being a world-class athlete, competing in one of the biggest events of your life. For these women, the changes in their body and mind set could mean the difference between taking home the gold and not placing. But only if they let it!
We sit down with two of Australia’s Olympians; swimmer Marieke Guehrer — a past Olympian and world record holder, and Water Polo Centre Forward Holly Lincoln Smith, who is currently at the London Olympic Village — about how they deal with periods, and how they prepare for the big event…
RESCU: What kind of impact do periods have on physical activity?
Marieke: The mental component is harder to deal with than the physical. I usually feel bloated, lethargic and a bit unmotivated in the days leading into my period, and if I weren’t an athlete, I can imagine I would be less likely to exercise.
RESCU: We hear you! But it’s not all bad, right Marieke?
Marieke: No! The last 3-4 days of your period and the following 5-6 days after it ends is the time when a woman is physically at her strongest!
The hormones running through our bodies at this stage in our cycle make us stronger and more able to train or perform better than at any other time of the month, no matter how we might actually feel.
I have broken two world records and won a world championship whilst on my period — so I can definitely attest to the benefits!
RESCU: What can we do to minimise the negative impact periods have on our fitness regime?
Holly: The first step is to visit your health care professional. My mum always made sure I was talking to my doctor about ways to manage my period.
After a year of having it, I decided it was time to use an oral contraceptive to help me control my periods better. Throughout the years I regularly see my doctor to discuss any changes I might me having or even different options I have.
Marieke: Again, it’s also important to remember that exercise carries with it so many benefits that outweigh missing the exercise for those few days of your period.
I usually find that swimming or other stretching exercises like yoga and Pilates help with cramping and back pain, and make me feel more motivated and less lethargic.
RESCU: What advice do you have for women to stay motivated to exercise and eat right during their period?
Holly: I think it’s really important though to try and stay on track with your diet. I eat lots of salads and fruit and drink a lot of water to try and combat the bloating that I get. And to fight the cravings I keep things like low fat hot chocolates to have in the afternoon or after dinner.
When I really don’t feel like getting up to exercise, I try to remember the feeling I get after training, I can’t get that feeling anywhere else. It clears my head and sets me up for having a good day.
Marieke: I would suggest having a weekly routine and sticking to it, regardless of your menstrual cycle. A workout buddy or playing a team sport helps to maintain motivation during those days that are hardest.
Often it is just about changing our mental focus – now that you know that you are physically strongest during the last half of your period, do you think that might change your outlook on exercise during those days?
RESCU: Can you tell us about the kind of fitness programme that an Olympian undergoes in the lead up to the event?
Holly: The schedule is each week typically 3 gym sessions, 2-3 swim sets and between 5-7 water polo sessions depending on what is planned for us. Each session goes for a minimum of 90 minutes and up to 3 hours. So it is pretty crazy but I love it!
Marieke: Athletes spend years and years of hard physical training and mental preparation before they ever get to the Olympic Games.
As a swimmer, I started training at age 9, and I am now 26, so I have been in my “career” for 17 years already. I do a mix of swimming training (usually about 35km per week), plus three weights training sessions and some Pilates sessions every week. I do a mix of cardio/aerobic exercise and pure sprinting work, as well as heavy weights training and “power” work.
RESCU: Do you follow a strict diet, or healthy eating plan in your everyday life as an athlete?
Marieke: I work towards having a balanced diet that includes plenty of fresh fruit and vegetables, grains, and protein from meat, fish, eggs, dairy and legumes. I am human, and of course have my “off days” where I really just need a chocolate bar, but generally I find that when I eat healthily, I feel better about myself and that helps my resolve to keep eating healthily.
I don’t believe in the “low-fat”/ diet phenomena – the paradox is that the more people involve themselves in such marketing fads the fatter and more unhealthy we as a society get. I believe in real, fresh, whole foods.
RESCU: Holly, Congratulations on securing a spot on the Olympic team, we will certainly be cheering you on! How are you feeling about it?
Holly: Thank you! It is my first Olympics and something I’ve been dreaming of since I was a kid so I cannot believe it is actually happening. I am feeling really confident about London and what is ahead of me. I am in an amazing team and am so confident of the work that my team and I have put in that I believe we are the best team in the world.
I have been training like crazy all over the world for the last three months (London, Japan, China, Montenegro, Italy and now back to London) and feel the fittest and strongest I’ve ever felt.
As I said I’ve been dreaming about this my whole life so I am leaving no stone unturned to make sure I go there and can leave without any regrets!
Do you find it harder to stick to a healthy eating and exercise plan when you have your period?
