Women athletes have a lot more to contend with than their male counterparts. We can have careers, break the glass ceiling, raise kids and be athletes all at the same time. And, yes, we also get to ride an emotional and physical rollercoaster when our period strikes.

Most women have raced or trained through painful menstrual cramps, bloating and bleeding, experiencing varying degrees of discomfort at one point or another during their athletic pursuits. I raced the 1992 Hawaiian Ironman with painful menstrual cramps, and one of my fellow competitors pointed out the red war paint streaming down the backs of my legs during the marathon portion. My reply was "This is Hawaii, I'm not trying to be glamourous, I'm in the heat of battle." I finished second on that day. We all were in one race, Paula was in another, finishing in 8:55 in a spectacular performance. But I survived and overcame the discomfort of being on my period, which brought me considerable satisfaction.

Perhaps, you have experienced menstrual dysfunction or amenorrhea sometime during your active athletic life. Almost half of all women experience changes in their menstrual cycles or their periods stop completely (amenorrhea). You probably are quite pleased when that pesky period decides to give it a miss; however there is a downside. Long-term amenorrhea can lead to fertility problems and osteoporosis. Experts believe that once menstruation resumes the infertility component is reversed. Unfortunately, they are not so optimistic about reversing the loss of bone density that can occur because of menstrual dysfunction.

The common thinking thirty years ago was that menstrual dysfuction was linked with low body fat, weight loss and a very thin physique, such as is the case with an elite runner. However, more recent studies have linked menstrual dysfunction with a woman's "energy imbalance" which disrupts hormonal regulation. Experts believe many women athletes enter a state of "low energy," meaning they are expending more calories than they are consuming. Energy is prioritized in the body for essential functions, and the reproductive system fails to receive the needed energy for proper function. Studies have revealed that if an athlete would just consume an extra 500-700 calories per day while exercising just 20% below her normal activity level, her menses would likely resume. However, one cannot ignore the impact of stress--physical, mental or emotional--impacting the "energy imbalance" theory.

Here are a few steps you can follow to exercise and live more comfortably when your period strikes:

1. Go to your local health food store and buy some dandelion-leaf tea. It will help regulate your premenstrual water retention. Synthetic diuretics flush out important minerals such as potassium which, along with sodium, helps to regulate muscle and nerve function. The loss of these electrolytes can cause muscle weakness, loss of coordination and even heart rhythm disturbances. I follow my European roots--my British family has been drinking dandelion tea for decades. My grandmother, who is a very sharp and witty 90 years young, has been drinking dandelion tea for years as a tonic to invigorate and strengthen all systems. Studies have shown that dandelion-leaf tea stimulates bile flow, thereby enhancing liver function. Enhancing liver function eliminates toxins in the bloodstream, which naturally improves the quality of your general health. So next time you see those weeds sprouting on your lawn don't curse them, praise them--because dandelion greens are one of the richest natural sources of beta-carotene. They also contain more calcium and iron than spinach.

2. Reduce your planned training by 30 percent to 50 percent during the first three days of the onset of bleeding.

3. Exercise lightly with a heartrate range of 65 percent to 75 percent of your max in the given activity during the first three days. Try to avoid intense training sessions, and if you are racing just be content with what your body delivers to you on that day. Don't be harsh or critical of yourself!

4. If your waking heartrate is 10 beats above normal take a complete REST DAY; if 6 beats above normal reduce training by fifty percent and keep the session within low heartrate zone (65 percent to 75 percent); if 4 beats above normal consider cutting your training or activity session by 30 percent.

5. Ensure you are fueling and hydrating yourself properly during this time with plenty of fresh fruits, vegetables, whole grains and fresh juices. Smoothies are great. Also, consume plenty of fresh fish, especially salmon or halibut, because they are rich sources of omega-3 fatty acids, which will help with inflammational discomfort. Always drink plenty of water.

Work with your period, not against it. You will be a healthier athlete in the long run!

Further information about JulieAnne's coaching services, contact julieanne@semicolon.org. or visit, Semicolon.org.