Overtraining and Menstrual Health: A Closer Look at the Impact on Active Women


Overtraining can have serious consequences for active women, particularly when it comes to menstrual health. As highly trained athletes or dedicated exercisers, women often push their bodies to the limit without considering the toll that excessive training can take on their overall health. One of the most overlooked impacts of overtraining is its effect on the menstrual cycle, which is closely linked to energy availability and overall well-being. Even within-day energy deficiency was associates with clinical markers of metabolic disturbances! (1)






Low Energy Availability and Menstrual Health

One of the key factors at play in overtraining is low energy availability (LEA). LEA occurs when there is an insufficient balance between the energy consumed through food and the energy expended through exercise and other physical activities. In cases of overtraining, where high-intensity exercise is coupled with inadequate caloric intake, LEA can result in a number of hormonal disturbances, including menstrual dysfunction.



  • Disrupted Menstrual Cycles: When energy availability is too low, the body will prioritize essential functions such as organ function and cellular maintenance, potentially shutting down non-essential systems like reproduction. This is when women may experience irregular periods, missed periods, or even amenorrhea (absence of menstruation). While a missed period may sound like a good thing - or even a badge of training honour - the short-term and long-term effects are measurable and very rea.


  • Hormonal Imbalances: LEA impacts the hypothalamic-pituitary-gonadal axis, which regulates reproductive hormones such as estrogen and progesterone. A disruption in these hormones can lead to altered follicular development, anovulation (lack of ovulation), and ultimately menstrual irregularities 




Relative Energy Deficiency in Sport (RED-S)

In addition to low energy availability, Relative Energy Deficiency in Sport (RED-S) is another condition that exacerbates menstrual dysfunction. RED-S occurs when the energy available for bodily functions is insufficient to support both normal physiological functioning and the energy demands of sport. This condition is not limited to low energy availability alone but also includes nutritional deficits, psychological stress, and inadequate recovery.



RED-S and Hormonal Dysregulation: The inadequate energy intake seen in RED-S is closely linked to reductions in leptin (a hormone that plays a key role in regulating energy balance and reproductive function). Low leptin levels signal to the brain that the body is in an energy-deprived state, leading to an inhibition of reproductive hormones.


Impact on Bone Health: In addition to affecting the menstrual cycle, RED-S can lead to decreased bone mineral density due to a lack of estrogen, which plays a crucial role in bone health. Over time, this increases the risk of stress fractures and other bone-related issues. (2)




Psychological Factors and Overtraining

It's essential to recognize that overtraining isn’t just physical—mental load can also play a significant role. Women, especially those balancing intense exercise with demanding careers and family life, may experience mental fatigue that contributes to the overall state of overtraining. When the body is constantly stressed—physically and mentally—menstrual health can be significantly impacted.



Cortisol and the Stress Response: Chronic overtraining elevates cortisol levels, a stress hormone that can further disrupt hormonal balance. High cortisol can suppress the hypothalamic-pituitary-gonadal axis and exacerbate menstrual irregularities Need more on this? Read my blog.



Rest and Recovery Are Key: To mitigate the effects of overtraining, adequate rest and recovery are essential. Ensuring sufficient sleep, managing stress, and fueling the body with the appropriate nutrients can help restore hormonal balance and prevent long-term menstrual dysfunction. Ya, I blogged about this too because it means so much to me!




Proactive Strategies for Preventing Menstrual Dysfunction

To support menstrual health, it’s crucial to adopt a holistic approach that includes proper nutrition, mindful exercise, awareness of your cycle and exercise in synch to be in rhythm, appropriate and adequate recovery (it's all about regeneration!)and mental well-being. Here are a few proactive strategies:



Monitor Energy Availability: Ensure that caloric intake meets the demands of your physical activity. A nutritionist or sports dietitian can help tailor your diet to support your exercise routine.

Balance Training Intensity: Avoid prolonged periods of high-intensity training without proper recovery. Periodizing training and incorporating active rest days can prevent the onset of overtraining.



Prioritize Sleep and Mental Recovery: Mental stress can be just as taxing on the body as physical stress. Incorporate practices like mindfulness or yoga to manage stress and improve recovery.


How to Be in Synch? My course Keeping Your Rhythm is opening up soon. There's some basic info, but more to come. This course is juicy, science-backed and holistic in it's scope to get you more energy, faster recovery and in synch with your utmost amazing hormone self!





In summary, overtraining, especially in the context of low energy availability, can severely impact menstrual health. Understanding the connection between energy balance, hormonal regulation, and menstrual function is crucial for preventing long-term health issues. By adopting a balanced approach to training, nutrition, and mental recovery, active women can protect their menstrual health and ensure they remain at their peak performance.




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