Navigating Periods

One of the biggest challenges and differentiating factor that sets girls apart from boys' wrestling is our period. Often, there is a lot of stigma surrounding this topic especially with male coaches, but that shouldn't be the case. Female menstrual cycles don't always hold us back but can also give us some advantages! Here are some tips to maintain a smooth cycle through wrestling and weight cutting.

Maintaining a smooth cycle

1. Stay hydrated.

This is one of the biggest tips I could give you. Drinking a gallon of water every day both during the season and off, although difficult, will not only allow your weight cut to be much easier and hydrated but also allow your body to replenish itself. Staying hydrated will alleviate your cramps, too, by reducing inflammation, flushing your system, and counteracting the natural water retention we get.

2. Be smart with food choices

To reduce period pain, eat foods that are anti-inflammatory. These include fatty fish, nuts, seeds, and leafy greens. Fruit is also great as it has high water content, along with dark chocolate for magnesium and bananas for potassium, which are key nutrients for your body. Stay away from highly processed food like chips, food with high fructose corn syrup like sweet candies, and red meat, as these can worsen your cramps.

Managing Weight Cuts

Weight cuts are difficult enough without periods. Here are some ways to get the weight off as efficiently and smoothly as possible with your period.

1. Start early.

The more you push off a weight cut, the more stressed you become. The more stressed you become, the more cortisol your body produces. The more cortisol your body produces, the more you hold water and food in your body. Don't wait until the last minute to cut weight, especially on your period. Start cutting out unnecessary sugars, carbs, and sodium one week before your weigh-in so you give yourself enough time to let the weight float off.

2. Keep your cardio up (consistently)

An easy way to cut weight usually is to drink a lot a water a few weeks prior to your tournament and then layer up a day or two before and sweat it all out. Although this may be effective, the damages of water deprivation can affect both your body and your mind and make you retain more water. Instead, it's best to consistently go on moderate runs so your metabolism is efficient and you can stay hydrated; your body will naturally lose weight based on the calories you burn.

3. Get enough rest

A very important part of cutting weight, ESPECIALLY on your period, is getting enough sleep and recovery time. During your period, your body is working harder than it normally does to perform its tasks and have your body running smoothly. Make sure you are getting at least 8 hours of sleep per night and stretching before and after practice to keep your muscles warm and loose.

It's important to listen to your body. Push yourself, but also be careful not to overwork yourself!