That time of the month can be very tiring for women! And most of them feel fatigued from all the pain, hormonal changes, discomfort, menstrual cramps, tender breasts and much more. It is why you must know all the apt ways to manage and fight menstrual fatigue. Most women also feel like indulging in unhealthy food.
Without any further delay, let us enlighten you about menstrual fatigue and 8 awesome ways to deal with it.
What is menstrual fatigue?
It is the tiredness related to your periods. This also includes mood swings, bloating and headaches. Sometimes, the pain could be too much to handle. Regulating a few things and being disciplined is the key to fighting the same. The lack of energy is faced by 90% of people as per research. They face extreme tiredness before or during menstruation.
So if you have been wondering whether it is normal or not – let us tell you that yes, it is. In some months, it can be extreme while in others, you might feel a lower level of fatigueness. However, managing work, school, and college can be difficult with this condition bothering you constantly.
Why does menstrual fatigue happen?
It is a part of PMS syndrome. It mainly occurs due to hormonal changes around your menstrual time. The ovaries produce estrogen and progesterone. In the initial part of the cycle, the estrogen levels increase and decrease slowly during the second half. When the estrogen level drops, so do levels of serotonin, a brain chemical, which is directly related to mood swings and alertness. The result is decreased energy levels and poor mood.
There could be other possible reasons behind your lack of energy, which you should check! It includes disturbed or irregular sleep for a long time due to insomnia, heavy bleeding, poor diet, etc. If you visit a doctor, he or she would also like to rule out these other possibilities. Make sure you take care of these aspects as well.
8 ways to fight menstrual fatigue
Here are eight solid ways to fix period fatigue. It’s no rocket science and you can easily follow them all.
1. Create a healthy bedtime routine
Believe it or not, this can improve your sleeping cycle, thereby helping deal with your period fatigue. Go for a relaxing bubble bath, skip screen time, avoid heavy meals and go to bed at the same time every day. Sleep in a dark room and make sure you are comfortable.
2. Focus on your diet
Having a healthy diet will also help you in many ways. Avoid having alcohol, fried food items and caffeine. Do not consume food that has too much sugar content in it. Try to include a lot of healthy greens and fruit juices into your diet. Drink water throughout the day. Do not drink sodas and energy drinks. Go for iron-rich food because you will be losing out on a lot of blood. And yes, do not forget your protein as well.
You should eat a diet rich in complex carbohydrates. Try to include as much calcium as possible in your diet. Instead of having large portions of meals, intake a higher number of smaller meals.
3. Strategise your workout
This improves concentration and takes care of your energy levels. It also eases most PMS symptoms. Light exercise during periods to avoid discomfort and regulate the flow. A moderate amount of aerobics can help you deal with your period pain and fatigue. You can also go for walks. You can also use herbal remedies and acupressure techniques to treat certain symptoms.
4. Try to keep your bedroom cool
Turn on the AC or open a window and use fans to regulate the bedroom temperature. It will help you with your sleep. It is suggested that you sleep regularly for 8 hours. It helps your body regain all the energy it needs.
5. Stay hydrated
You need to eat and drink a lot of water when you are menstruating. Drink at least 8 glasses of water so that you do not feel dehydrated.
6. Practice relaxation techniques
Relaxation techniques such as deep breathing exercises, progressive relaxation therapy and meditation will help you fight fatigue.
You should remove all the electronics from that room. A few other relaxation techniques are also effective, such as massage therapy, yoga and biofeedback.
7. Warm Compresses
It turns out that applying a warm compress to the lower abdomen is a very easy and efficient way to relieve the pain that comes with menstrual cramps. The application of mild heat helps to relax and lessen the severity of cramping symptoms by calming the abdominal muscles.
8. Use a period tracker
We recommend using an app to understand the dates, when you will get your next period so that you can take measures from beforehand. This will also help you recognize the pattern. This way, you can make changes to your exercise routine, sleep routine, diet etc.
When to visit your doctor
If doing all this does not improve the symptoms, it is time for you to see your doctor. If you feel exhausted even after having a healthy diet and sleeping for 8 hours per day, you need to seek an appointment with a gynaecologist. They will provide you with appropriate treatment plan depending on your condition.
When the fatigue doesn't respond to at-home treatments and interfaces heavily with your daily activities. Let the doctor know if you have any kind of other issues such as hypothyroidism, menopause syndrome, chronic fatigue syndrome, anxiety or depression. It will help him to carry on the right kind of treatment if you are open about it all.
Is menstrual fatigue normal
Yes, it is normal to some extent. But you should see a doctor if it bothers you even after practising all the methods and taking care of your body and mind.
Period fatigue can be disruptive in your life. It becomes more frustrating if the fatigue is stopping you from your daily life activities. This is the reason why you should not take it lightly and implement all the above-mentioned suggestions.