Ka210-Small Scale partnership

PARTNERS

Why is our project important?

OUR TIMELINE

Kick-off meeting

Handbook development

Raising awareness campaign

DEOR

Final meeting

Management and monitoring

The events were organised to inform the wider community about the project and raise awareness about the influence of the menstrual cycle on physical activity. The target groups for the campaign are youth workers, individuals in education and physical activities, young girls, NGOs active in the field of youth, schools, educational and public institutions from each partner's country active in inclusion and youth field, young people from the community, and society at large.

👉Many young women miss out on sports because of their monthly cycles. Seventy per cent of girls aged 12-18 years old feel uncomfortable playing sports while on their period, with many refusing to participate altogether. Half of them aren’t even aware that doing sports can help ease period symptoms.

🎯One reason why monthly cycles can be irregular is stress. Any stress on the body, whether physical or mental, can upset the natural balance of other hormones. Sports help you relieve stress. Studies have shown that 20 to 30 minutes of exercise daily can make you feel calmer.

👉The menstrual Phase is the first phase of the menstrual cycle, during which a woman experiences her period. It is okay to break from intense physical exercises and let the body regenerate. However, this is the best time to build strength and muscle because of the relatively high testosterone levels. Strength training and HIIT sessions during menstruation may increase muscular and fitness gains. During this period, specialists advise doing exercises that bring comfort. For women who feel loaded, this is the time to lift weights.

Activities may include lifting heavy weights to allow up to six repetitions. Five sets of five repetitions can also be done with consequences that are 80% of the maximum weight that can be lifted simultaneously.

🎯During the Menstrual cycle, the low levels of estrogen and progesterone in the first days may cause many women to refrain from movement and exercise. During this time, many women experience cramping, bloating, and fatigue, making physical activity less appealing.

Some activities that can be useful while experiencing this phase of MC are yoga, swimming, stretching, and pilates.

👉The Follicular Phase is the second phase of the menstrual cycle, which begins on the first day of menstruation and ends when ovulation occurs. During this time, estrogen levels rise, increasing energy levels and making physical activity more accessible. Some exercises to do when in this phase are cardiovascular exercises: This can include activities such as running, cycling, or high-intensity interval training (HIIT). These types of exercises can help improve endurance and cardiovascular health.

🎯During the Follicular phase, estrogen levels rise to a peak (just before ovulation), and progesterone levels are still deficient (because it is only produced after ovulation). As you progress through this phase, you may notice your energy and strength levels rise to a peak. This is the time of your cycle to pack in the hard workouts and build on the intensity to make some severe training adaptations but spend longer warming up to prevent injuries. Remember that it can take at least 48 hrs to recover from an intense session.

👉During the Ovulation phase, estrogen briefly drops while progesterone increases. Higher progesterone levels can contribute to the tearing of muscle fibres during exercise, making proper recovery during this period even more important. If you are sensitive to progesterone, you may experience breathing difficulties as increases in progesterone can result in inflammation of the airways. It’s best to switch the focus towards long endurance training rides at a steady pace during this phase. You may feel it takes longer to recover when progesterone is high. This can be offset by focusing on your recovery strategies and adding more recovery time. Fuel your training, and when doing higher-intensity sessions, consider having a carbohydrate source during your workout to maintain energy levels.

🎯Luteal Phase is the third phase of the menstrual cycle, which begins after ovulation and ends just before the next menstrual period. During this time, progesterone levels are elevated, which can cause fatigue, bloating, and breast tenderness. Some women may find that physical activity is more difficult during this time. The best exercise to do during these times is gentle yoga or walking.

👉During the luteal phase (the period before menstruation), estrogen and progesterone levels drop, which means that woman can experience premenstrual syndromes like an increase in appetite and cravings due to changes in insulin sensitivity, sleep disruption, higher risk of injuries due to decrease in hormones which trigger an inflammatory response, etc. Therefore, now is the opportune time for a reload week, with a shift in focus towards lower intensities and developing your skills, technique, flexibility and core stability. Light and moderate-intensity exercise has anti-inflammatory and antioxidant properties, which have been shown to reduce menstrual cycle symptoms and are particularly effective since they can give you a natural endorphin boost that can elevate your mood and make you feel better.

🎯In the case of excessive sweating happens suddenly when your estrogen levels are at their lowest. The reason is simple: your hormones disrupt your sweat glands, which are responsible for sweating, which is why you sweat more during your premenstrual and menstrual periods. Athletes and workers who sweat profusely benefit from rehydrating themselves. There are two noted benefits because of this: it improves cardiovascular function and reduces any impairments of sweating.

👉It is estimated that up to 90% of women will experience dysmenorrhea at some point in their lives. Dysmenorrhea is characterised by menstrual pain and discomfort, affecting many girls. Among adolescent girls, the prevalence of dysmenorrhea is estimated to be between 50% and 90%. In addition, girls who experience dysmenorrhea often report decreased physical activity, increased absenteeism from school or work, and reduced quality of life. However, girls who engaged in moderate to vigorous physical exercise for at least 150 minutes per week had a significantly lower risk of dysmenorrhea than those who were physically inactive. Another study showed that regular physical activity, such as running or cycling, decreased the risk of dysmenorrhea by up to 40%. Many women are affected by menstrual symptoms—heavy bleeding and pain are the most common reasons for seeking help. In addition, an estimated 20% of women suffer severe pain from interfering with daily activities (dysmenorrhea).

🎯Increasing inflammation may mean it takes a bit longer to recover from exercise, so focusing on your recovery during this phase is essential. To help manage menstrual cycle symptoms, increase your intake of anti-inflammatory foods and foods rich in vitamin D, calcium, fish oil and B vitamins. Moderate exercise's anti-inflammatory and antioxidant properties can also help reduce symptoms associated with menstruation.

👉If you are making a long endurance effort (1hr+), increase your intake of carbohydrates before your session. In addition, consume iron-rich foods to make up for blood loss. Take these alongside sources of vitamin C to help with absorption.

🎯A snack is a good option if you want a morning workout and feel like you can only have a partial breakfast beforehand. This could be an energy bar or a toast with nut butter.

👉64% of girls quit practising sports by finishing puberty. Providing girls with access to education and resources related to menstrual health and physical activity can help support their ability to continue sports and stay active during this critical time.

🎯Most girls need to learn what the changes in their bodies in the different phases of the menstrual cycle are. Being aware of that, you can adapt your training based on your body’s needs and strengths at the precise moment to benefit and improve your sports performance!

👉It is estimated that up to 85% of women may experience one or more PMS symptoms, with fatigue being one of the most common. Inactivity in physical activity can hurt self-confidence in several ways. First, a lack of physical activity can result in decreased physical fitness, leading to self-doubt and insecurity about one's physical abilities. Furthermore, inactivity can lead to poor mental health, including increased stress, anxiety, and depression, which can hurt self-confidence. It is important to note that the frequency and intensity of physical activity should be adjusted to individual needs and abilities. However, starting with moderate physical activity and gradually increasing as fitness improves can help build self-confidence and overall health.

🎯 Menstruation can increase fluid loss, making it essential for girls to stay hydrated during their menstrual cycle. As a general guideline, medical experts recommend the following daily fluid intake 2.7 litres of fluid per day. However, it’s important to note that these recommendations can vary and that it's best to listen to your body and drink when thirsty. You can also use drinks, like carbohydrate drinks, smoothies and protein shakes, to get in some fuel before a workout.

👉Regular periods decrease your risk for injuries, allowing you to train consistently. Training consistently is a crucial factor in improving performance. For female athletes, this means that having a regular period will not only improve your overall health but will help you improve as a runner. There may be different factors related to the menstrual cycle behind the risk of injury. The mechanisms that the menstrual cycle affects: Strength, Balance, Stiffness, Thermoregulation, Metabolism (Substrate availability), and Body composition. It is considered that the incidence of injuries is more significant in the late follicular phase as compared to other degrees because of more considerable stiffness because of the high level of estrogen. This consideration is due to the inhibitory effect of estrogen on collagen synthesis.

🎯 During the menstrual cycle, white cell count is lower, which may increase the risk of certain types of illness. Therefore, fueling correctly and optimising sleep during this phase is essential to reduce risk. In addition, consume iron-rich foods to make up for blood loss. Take these alongside sources of vitamin C to help with absorption. Suppressing your symptoms isn’t a cure. Symptoms are messengers. Don’t kill the messengers.

DEOR activities helped us to:

• Spread the information on the project's activities and results widely among stakeholders;
• Assure continuation and sustainability of the Network beyond the project, thus paving the way for the continuous uptake of the results across the local communities and Europe;
• Establish synergies and boost new collaboration with external parties, to utilize a multiplier effect, thus contributing to knowledge building and best practices diffusion in Europe.

🎯 Thanks to the precisely defined DIOR plan, collaboration and the strong network we have built, we have achieved a wide impact, both offline and online.

@beinteractive_eu

@cnba_serbia

@arteambulgaria

ksgn.serbia@gmail.com

arteambulgaria@gmail.com

Funded by the European Union. Views and opinions expressed are, however, those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA), neither the European Union nor EACEA can be held responsible for them.