關於 menstrual cycle estrogen ，我們在網路上蒐集到這些相關的討論、資訊與評價

【生育大計】不孕的成因很多

⭐避孕藥要遵從醫生指示食用
⭐停藥後記得留意月經狀況
#星期三CheckCheckMail

避孕藥吃久了會不孕？
張太：「我長期服用避孕藥，聽說吃久了容易有不孕問題？」

CheckCheckCin：口服避孕藥含有人工合成的雌激素及黃體素，女生在雌激素持續偏高時卵巢便不會排卵，而黃體素濃度高時子宮頸會增加分泌物阻礙精子通過，從而達到避孕效果。其實現時有售的避孕藥藥效很短，所以需要每天服用，停藥後當月經開始出現正常，就表示排卵功能已經恢復。在停藥後建議先讓月經恢復2至3個正常周期，才開始嘗試懷孕，如果期間發現月經周期、來經日子及經血量有異常情況，或者停藥多時仍未能正常懷孕，建議諮詢註冊中醫師了解狀況調理身體。

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Would taking contraceptive pills lead to infertility?
“I take contraceptive pills quite regularly, and I heard they might cause infertility?”

CheckCheckCin: Oral contraceptives contain synthetic estrogen and progesterone. High estrogen level will prevent ovaries from ovulating, and high progesterone level will encourage the cervix to produce secretion that can stop the sperms from entering. This is basically how a contraceptive pill works.

As the medicinal effect of contraceptive pills available in the market is short, individuals would need to consume it on a daily basis. A person’s period would resume and the ovulation process begins once she stops taking the pills.

Once you have stopped taking the contraceptive pills, it is best to go through 2 to 3 rounds of menstruation first before trying to conceive. If there is something amiss with the menstruation cycle, date, and menstrual blood, consult a registered and licensed Chinese medicine practitioner. Seek professional advice as well if you are failing to conceive even after you have stopped taking contraceptive pills for a long time.

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#女 #經期

Those dang hormones. That’s why.

Your hormones fluctuate throughout your menstrual cycle. Just before your period starts, progesterone levels drop and estrogen levels rise. This can trigger your sebaceous glands to secrete more sebum, an oily substance that lubricates your skin. Too much can result in clogged pores and breakouts.

Hormones can also increase skin inflammation and the production of acne-causing bacteria.

.

Testosterone, a male hormone that we all have in our bodies regardless of our birth sex, affects us differently depending on levels of our other hormones.

When your estrogen levels drop and progesterone rises toward the end of your period, testosterone can also trigger sebaceous gland sensitivity. Again, the result is more sebum and clogged pores.

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【女性月經週期對耐力運動表現的影響】

✔️在炎熱潮濕的環境中，研究發現女性排汗會少於男性。(散熱效果較差)
✔️在第二階段（15-30天，黃體期），平均體溫會比第一階段(1-15天，濾泡期)高0.5℃。推測體溫較高可能對耐力運動表現有所影響。
✔️80％的女性運動員會服用避孕藥以調整月經週期。
✔️僅有激素反應有影響與差異，且非精英運動員雌激素高於精英運動員。
✔️對非精英和精英女性運動員的耐力表現都沒有顯著影響。
⭕️比賽配速，補給準備和環境（熱，乾或潮濕）才是影響耐力運動表現的主要關鍵。

‼️月經期的失血還是可能會影響運動表現，但主要是心理因素，因此更需特別注意此階段的舒壓以及多吃含【鐵】與【鎂】的食物，例如帶血紅肉、綠色蔬菜與黑巧克力等。

--------------------------------------------------------
【The effect of the menstrual cycle on the female endurance exercise performance】

✔️Female sweat less than male in a hot and humidity environment.
✔️In the second phase (15-30 days, luteal), average body temperature is 0.5℃ higher than the follicular phase.
✔️80% of female athletes take the contraceptive pill in order to adjust the menstrual cycle.
✔️It is only effective on hormone response, estrogen is higher in non-elite than elite female athletes.
✔️But no effect on endurance performance in both non-elite and elite female athletes
⭕️Pacing, preparation, and environment (hot, dry or humidity) are the major impact of endurance performance.

‼️Blood loss during menstruation may still affect exercise performance, but it is mainly due to psychological factors, so it is necessary to pay special attention to manage stress at this stage and eat more foods high in 【iron】and 【magnesium】, such as red meat with blood, leafy green vegetables, and dark chocolate.

Reference
Lecture from Dr Toby Mundel, a Senior Lecturer in Sport and Exercise Science in Massey University of New Zealand
https://www.ncbi.nlm.nih.gov/pubmed/12959622
https://www.ncbi.nlm.nih.gov/pubmed/8303141

photo from: 教育部體育署
#sportsnutrition
#exercise
#performance
#menstrualcycle
#sportsscience

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Training and Nutrition Around The Menstrual Cycle with Ben Siong

A really informative chat with fitness and health expert Ben Siong. For all my sisters, who have always questioned bout why they have irregular periods, why they bloat, why they have painful periods, what's the possible cause for bleeding more than two weeks here's a video that will help explain those questions!

The human body is very complicated and my dear sisters, ours is even more complicated cause we have a thing called the period. Ben is one of the few coaches who takes the time to not only understand the physiology of the body but also the mind which is incredibly crucial. I do hope you take away valueable information from this video, because Ben's had shared a lot of his expertise during this 1 hour. :)

Questions Timestamps:

1:50 We hear a lot from old folks that women shouldn’t lift lower body higher than stomach for optimal reproductive system. Truth or myth?

8:25 Should we train during period?

10:15 Pre period - what to eat to avoid bloating (if ur vegan or vegetarian) so u still have the energy to lift weights?

15:16 What exercises to do pre period so that during menses it’s less painful?

16:55 Why do some cycles end quicker for instance as quick as 4 days? Should she consult the gynae?

21:00 My Personal encounter of bleeding 4 months straight, what would have been the response for excessive bleeding?

24:00 Brief chat on understanding PCOS and PCO

29:27 In a paper "Preliminary Evidence for a Window of Increased Vulnerability to Sustain a Concussion in Females: A Brief Report" the author states that declining or low levels of estrogen and progesterone (specifically in the late luteal phase and first two days of menstruation) can reduce neuroprotection and blunt recovery time from traumatic brain injury symptoms (i.e. concussions). Would those decreased levels of hormones, and reduced neuroprotection also impact CNS recovery? And would female athletes have to then avoid highly taxing sessions/peaking periods during this time frame?

37:11 I've read that lower back pain during menstruation is caused by the uterus swelling which can create pressure on the uterosacral ligaments and lead to pain in the lower back and pelvis. Is this accurate? If so should females generally avoid deadlifts/front squats/lower back intensive exercises during this period? Should they be left out entirely, or replaced by something else?

38:21 Besides the supplementation of magnesium and iron, are there other ways we should change the way we eat around our cycles?

39:48 Personally, I do workout during this period of time & it does make me feel better.
However, I realised that if I perform very high intensity workout on the first two days of my period, I tend to have lesser flow for the month. I feel completely well & healthy but I’m not sure if that’s something I should be worried about

41:53: I have irregular period, in that case what type of training and nutrition I should opt for coach?

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I'm going to start calling these Brunch Chats. LoL Another great Q&A chat session with Ben Siong founder of Australian Strength Performance and Australia's renowned body composition specialist.

I do hope this Q&A with Ben gave you some information that you can take away and apply to your life. Thank you to everyone who join in for my FIRST multistream LIVE SHOW on facebook, youtube, twitter - and dropped in questions on my Instagram at @linoralow. Don't worry for there will be more session from Ben coming to you soon :)

Here are the time stamps of the questions, so you can easily jump to them :)

9:26 - How did you manage rejections in the beginning of your career
13:27 - What’s a good ratio of fat carbs and protein during the luteal phase
18:00 - Ben how I increase my weigh/load in a bench press, I feel weak at my anterior belt
29:00 - What is a suitable training for women who have a big lower body and huge thighs - as I understand you can’t spot reduce. Difficult to for me lose thigh fat and lower abs.
33:10 - Your views on carb cycling?
34:56 - Proper squat for kids? How essential is it or just let them explore their ROM first?
44:27 - Lets say I have an ankle that clicks, what type of specific exercise should be done to strengthen this muscle
48:25 - How can we enhance a client’s mentality?
52:15 - 12 year old kid. Overweight, female 66kg. How you you advise her to lose weight by getting active and not just starve. She hates exercising.
54:45 - Mom is starting chemo. Can she take magnesium supplement to assist her sleep? What food is good for her?
1:02:16 - A lot of MMA fighters train HIIT routines and this leads to loss of muscle mass instead of fats. Comparing to a western male athlete, they are huge and lean. Is this cause of their culture and food intake in their country?1:06:57 - You mentioned oestrogen contributing to fat accumulation in the body. Will eating lots of chicken and beef causes increase in external estrogen and then storage of more fat?
1:08:37 - Could you recommend saw awesome workouts for a 6 year old?
1:11:01 - How do you think the fitness industry will change post -RMO (freelance / boutique /chain)
1:12:30 - Are you into biohacking? If so what are your biohacking gadgets or methods you use?

Find Ben here:
Website: http://www.trainasp.com
Facebook: https://www.facebook.com/benjamin.siong.52
Instagram: http://instagram.com/benperformancecoach
Youtube: https://www.youtube.com/channel/UC0J3F8MMySoYEGhKXWEcPIQ

Learn his subjects here:
Website: http://www.learn-asp.com
For special rate to my audience USE code: LINORA

You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Tiktok: linoralow