Fatigue during menstruation: what are the solutions to get back in shape?

Menstruation brings its own set of symptoms: between cramps, headaches and bloating, fatigue can also handicap women's daily lives. Theintensity of the symptoms and the symptoms themselves vary from woman to woman. Even if it is normal to feel tired before or during menstruation, there are solutions to better live this fatigue. We talk to you about it, in this article!



Is it normal to be tired during your period?

Many women feel tired as their period approaches. Don't worry, this is completely normal. Fatigue during or before your period is part of the premenstrual syndrome and period symptoms that women experience during their period. Fatigue is more or less intense depending on the person. Some will feel so tired that they will not be able to do the activities they want to do. For others, the fatigue will be less intense. In 2019, a study showed that on average 71% of women feel fatigue during menstruation, when 38% suffer intense fatigue related to blood loss.


Fatigue during the period: where does the loss of energy come from?

But then, where does this fatigue during menstruation come from? Why do many women suffer from this disorder? There are in fact several reasons that explain this fatigue and lack of energy. It must be said that menstrual pains do not arrange anything and accentuate even more the tiredness by drawing from the reserves.

A significant and rapid drop in hormone levels

As menstruation approaches, there are many hormonal changes in women. Remember that the female menstrual cycle is composed of four phases where hormones fluctuate. Before ovulation, during the follicular phase, there is a peak of hormones, estrogens and progesterones. At this time, women are generally full of energy. On the other hand, before menstruation, hormone levels drop, which can lead to fatigue, and for some women, intense fatigue.

Iron or vitamin deficiency

It is likely that you suffer from iron deficiency during your menstrual flow, especially if your period is heavy. A magnesium deficiency, a lack of iron (anemia) can lead to a whole host of inconveniences: fatigue is one of them. Wearing a copper IUD can increase bleeding. If you are prone to heavy periods, talk to your gynecologist to perhaps find a more suitable method of contraception and reduce blood loss.

Restless and disturbed sleep

Before and during your period, sleep can be more restless and disturbed. Why? Pain, nausea, bloating and, for some women, getting up at night to change their sanitary protection, make rest more complicated and sleep less restorative. Disrupted sleep means fatigue during your period!

How to get back into shape during your period?

Fatigue before your period is not inevitable: there are solutions for regainingenergy and living better during this period. Remember that this is only one phase of your cycle. Accept the fatigue and give yourself the time you need to rest, without being too demanding on yourself and your health.

A healthy and complete diet

During premenstrual syndrome, in addition to fatigue, cravings are present. Indeed, with fatigue, the body suffers from a lack ofenergy and tries to cope by eating more. It is important to maintain balanced meals, while not eating more sugar than usual. On the contrary, it is advisable to adopt a balanced diet, rich in fiber, vitamins and minerals. To compensate for the lack of iron, you can eat lentils, green vegetables such as spinach or asparagus, or offal. For magnesium deficiency, dark chocolate, seafood and beans are excellent foods. Protein is also important, as it promotes the production of hormones and enzymes. Don't forget to drink enough water!

Take food supplements as well

If you feel very tired before your period, taking food supplements can be a solution. There are food supplements to reduce PMS symptoms and counteract deficiencies. Consult your doctor to get his or her opinion on the subject and consider complementary treatment.

Regular and fun sports activities

Contrary to what you might think,physical activity is actually a good way to reduce fatigue during your period. Sport helps to reduce and prevent PMS problems such as bloating, stomach aches, pain and of course fatigue. Physical activity releases endorphins (the happiness hormone) which will regulate your mood, reduceanxiety, stress and fatigue. If you also suffer frominsomnia as your period approaches, physical activity will help you sleep better.

Take the time to relax and think about yourself!

It is normal to feel tired during your menstrual cycle. It is a natural mechanism that you must accept, listen to and respect. Avoid stressful tasks, limit the use of screens in the evening before going to sleep, prefer a book. You can also take up practices such as yoga or meditation.

FAQs on period fatigue

How to get rid of period fatigue?

There are many ways to deal with period fatigue. These include physical activity, a proper diet and relaxation.

How can intense fatigue during menstruation be explained?

Hormonal changes in women are responsible for multiple symptoms, including fatigue, sometimes extreme fatigue during or before the period. As menstruation approaches, estrogen and progesterone levels drop, causing extreme fatigue. Fortunately, this is not a fatality and there are solutions to counter this menstrual fatigue.


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