Fatigue during periods : what are the solutions for getting back into shape?
periods brings its own set of symptoms: between cramps, headaches and bloating, fatigue can also handicap women's daily lives. Theintensity of symptoms and the symptoms themselves vary from woman to woman. While it's normal to feel tired before or during menstruation, there are solutions to help you cope better. We tell you all about them in this article!
Is it normal to be tired during periods ?
Many women feel tired as menstruation approaches. Don't worry, this is completely normal. Fatigue during or before periods is part of the premenstrual syndrome and periods symptoms that women suffer during their periods. The degree of fatigue varies from person to person. Some feel so tired that they are unable 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 experience fatigue during periods, while 38% suffer intense fatigue linked to blood loss.
Fatigue during periods : where does the loss of energy come from?
So where does this fatigue during periods come from? Why do many women suffer from this disorder? There are many reasons for this fatigue and lack of dynamism. It has to be said that menstrual pain doesn't help matters, and further accentuates fatigue by drawing on reserves.
A significant and rapid drop in hormone levels
As women approach periods, their hormones change in many ways. Remember that the female menstrual cycle is made up of four phases in which hormones fluctuate. Before ovulation, during the follicular phase, there's a peak in estrogen and progesterone hormones. At this time, women are generally full of energy. On the other hand, before periods, hormone levels plummet, leading to tiredness and, in some cases, intense fatigue.
An iron or vitamin deficiency
It's likely that you suffer from iron deficiency during your menstrual flow, especially if it's heavy. Magnesium deficiency and iron deficiency (anemia) can lead to a whole host of unpleasant effects, including fatigue. Wearing a copper IUD can increase bleeding. If you're prone to heavyperiods , talk to your gynecologist to find a more suitable method of contraception and reduce blood loss.
Restless, disturbed sleep
Before and during periods, sleep can be more restless and disturbed. Why is this? Pain, nausea, bloating and, for some women, getting up in the middle of the night to change their sanitary protection, make rest more complicated and sleep less restorative. And disturbed sleep means fatigue at periods !
How can you get back into shape at periods ?
Fatigue before periods is not inevitable: there are solutions to help you regain yourenergy and live better during this period. Remember that this is just one phase in your cycle. Accept your fatigue and give yourself the time you need to rest, without being too demanding on yourself or your health.
A healthy, complete diet
During premenstrual syndrome, in addition to fatigue, cravings are also present. Indeed, with fatigue, the body suffers from a lack ofenergy and tries to cope by eating more. It's important to maintain balanced meals, but not to eat more sugar than usual. On the contrary, a balanced diet rich in fiber, vitamins and minerals is recommended. To compensate for iron deficiency, 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 should not be overlooked either, as it promotes the production of hormones and enzymes. And don't forget to drink enough water!
Invest in dietary supplements
In the event of severe fatigue before periods, taking food supplements can be a solution. Food supplements are available to reduce PMS symptoms and counteract deficiencies. Consult your doctor for his or her opinion on the subject, and consider complementary treatment.
Regular, fun sports activities
Contrary to what you might think,physical activity is actually a good way to reduce fatigue during periods. Sport helps to reduce and prevent premenstrual syndrome disorders such as bloating, stomach aches, pain and, of course, fatigue. Physical activity releases endorphins (the happiness hormone), which regulate mood and reduceanxiety, stress and fatigue. If you also suffer frominsomnia around the time of your period, physical exercise will help you sleep better.
Take time to relax and think about yourself!
It's normal to feel tired during your menstrual cycle. It's a natural mechanism that needs to be accepted, listened to and respected. Avoid stressful tasks, limit the use of screens in the evening before going to sleep, and read a book instead. You can also take up practices such as yoga or meditation.
Fatigue FAQ periods
How to remove fatigue from periods ?
Many solutions exist to counter fatigue during periods. These include physical activity, a suitable diet and relaxation.
Why do you feel so tired at periods ?
Hormonal changes in women are responsible for many symptoms, including fatigue, sometimes extreme fatigue during or before periods. As menstruation approaches, estrogen and progesterone levels drop, leading to extreme fatigue. Fortunately, this doesn't have to be the case, and there are solutions to counter menstrual fatigue.
You may also like :
- Stomach ache and periods : how to get over the pain?
- Sore breasts at periods : what can you do to relieve the pain?
- Skin on periods : how to care for it during the menstrual cycle
- Weight gain during periods : what causes it?
- Anxiety and periods : what to do in case of anxiety?
- Stress and periods : what is the impact on the menstrual cycle?
- Premenstrual syndrome (PMS): what impact does it have on the body and periods ?
- Headaches and periods : how to relieve them?