According to one study, up to ninety percent of women experience what is known as “period fatigue,” which is a feeling of exhaustion that can occur either before or during a person’s period. The symptoms of period weariness can be caused by a variety of factors, including sleeplessness and hormonal shifts.
Is fatigue typical during your period?
Yes, feeling weary during your period as well as in the days leading up to it is perfectly normal and expected. Our levels of progesterone rise and peak at the time of the month when premenstrual syndrome is at its worst, and then they begin a steady decline that continues all the way through our periods. Because of this, you are likely to experience the dreaded monthly lethargy.
In addition to the clearly undesirable bleeding, periods frequently bring on a variety of other unpleasant symptoms as well. One of these is a decrease in energy, which, when combined with cramping, may really put a damper on your day. The exhaustion that comes along with your period (or PMS) may make you want to stay in bed as long as possible, watch your favourite show, and eat your go-to comfort food; but, this is not necessarily the greatest strategy to help you get through it.
What causes fatigue before and throughout the menstrual cycle?
Hormonal shifts are thought to be the root cause of premenstrual syndrome (PMS), although this theory is not universally accepted by the medical community. Ovaries are responsible for the production of the hormones oestrogen and progesterone in females. During the first half of a woman’s menstrual cycle, the body’s production of oestrogen is higher than it is during the second half of the period.
When oestrogen levels drop, serotonin levels almost often follow suit and go down with them. Low levels of this neurotransmitter have been linked to both depressed mood and diminished levels of physical energy. Additional potential reasons of period fatigue include the following:
- Anemia caused by a lack of iron can develop if a woman experiences heavy bleeding during her period. It is impossible for the body to manufacture the haemoglobin that red blood cells require in order to provide oxygen to the cells of the body if there is not enough iron in the diet. Weakness and weariness are two of the possible symptoms.
- Cravings for food are something that a person could experience while they are going through their period. Consuming an excessive amount of food may cause a surge in blood glucose levels, followed by a subsequent drop. This dip has the potential to make a person feel exhausted and worn out.
- Insomnia Period pains and mood swings can make it difficult for a person to get asleep or remain asleep during the night. This might result in a disturbed sleep pattern. After that, the person can wake up the next day feeling exhausted and drained of energy.
How can I strengthen myself while I’m on my period?
Keep a record of your periods
To begin, we strongly suggest downloading an app that can monitor your periods. In addition to letting you know when your next period will arrive, it also allows you to monitor your feelings and your level of energy. It will be easier for you to get ready if you are able to recognize patterns in how you feel in the days leading up to your period. You can adapt to where you are in your menstrual cycle by making adjustments to how you exercise, what you eat, or how you normally go to sleep.
Ensure that you eat the appropriate things at the appropriate times
It’s difficult to say no to cravings for junk food and sweets when they strike. There are better solutions available that will not cause you to have a sugar crash in the middle of the afternoon, thereby discouraging you from taking a nap. Include in your diet foods that are high in protein, such as vegetables and legumes. Eat meals that are high in iron, like spinach, because losing blood means you’ll have less iron in your body, which is another cause of weariness. Your body will thank you for eating meals that are not only smaller but also more frequently spread out throughout the day. Your body will have to expend more energy digesting a large quantity, which will contribute to your feeling weary, and you will have to go longer before your next meal if you have a large portion.
Maintaining a healthy energy level throughout the day can be made easier by controlling both your nutrition and the timing of your meals.
Get a decent night’s sleep
It may appear to be an obvious answer, and in reality, it is when you get enough quality sleep. People have a bad habit of forgetting the “winding down” aspect of going to sleep, and as a result, they don’t receive the full eight hours of sleep they need. In order to combat the weariness that can come before your period, getting plenty of rest is essential. How to do it:
- Stay away from caffeine in the afternoon, and turn off all electronic devices at least an hour before you want to go to bed.
- Maintain a consistent bedtime routine every single night.
Get some exercise and make sure you have a comfortable place to sleep
Try some exercise if you want a surefire way to perk up your energy levels. Get your heart rate up and your blood pumping to release those feel-good endorphins. If period cramps are keeping you awake at night, getting some exercise may be able to help reduce the pain. If you feel as though you cannot complete a full workout, even incorporating some light walking into the week leading up to your period can be beneficial.
Abdominal cramping and heavy bleeding are two symptoms that can make the first few days of your period particularly difficult. In times like these, physical activity can be a lifesaver for people like you. The following are some easy exercises that you can do to maintain your health and happiness:
1. Walking
The ideal form of exercise for you to undertake while you are having your period is to go for a stroll and take it easy. Later in the cycle, when you do this low-intensity aerobic activity, it helps your lungs perform more effectively. Put on your most comfortable pair of shoes, lace them up, and head outside for a leisurely stroll or a vigorous walk around the neighbourhood. These will not only make you feel better but will also help you burn some calories and feel better overall. Your body’s natural production of endorphins will be stimulated by these gentle motions of your limbs.
2. Running
You should wait until the later days of your periods or until your symptoms are light before going for a run. Start out by jogging slowly, and if you start to feel uneasy, stop and walk around every so often. Running can provide almost instantaneous relief from pain and anger. Don’t forget to drink plenty of water during the day.
3. Yoga
Stretching and deep breathing are only two of the components of yoga that might help calm an angry or restless mood. There are a variety of yoga poses that can assist improve your blood circulation and provide relief from uncomfortable symptoms. Yoga has been shown to be effective in relieving period symptoms including cramping and bloating, as well as helping to relax the body, according to multiple studies that have been conducted on the subject.
4. Pilates
Pilates has quickly become the most popular form of exercise in recent years. It helps your body relax, which in turn contributes to your mental and physical well-being. Because exercises in Pilates focus on working specific sets of muscles, you can modify your routine to get exactly the results you want. Your cramps may become less severe if you regularly practise Pilates because it strengthens your core.
5. Doing some light lifting
In the event that you are unable to go for a walk or to the gym, you can at least perform some mild weight lifting at your house. You may increase both the flexibility and strength of your muscles by engaging in light lifting and routines that focus on building power.
6. Stretching
There are more useful things you may do at home, such as stretching, than just rolling around in bed. If you find that other forms of exercise cause you greater discomfort, you can try stretching and taking long, slow breaths in order to relax the muscles in your body.
7. Dances
Dancing is an enjoyable activity that not only helps to raise your mood but also helps you burn additional calories. If you think you can handle it, sign up for a Zumba class as soon as possible.
8. Going for a Swim
Swimming is one of the most calming and gentle workouts you can do even when you are on your period, which is a concept that many young women find hard to wrap their heads around. Because of the counter-pressure that water provides, you won’t die from excessive bleeding if your flow is only moderate. You should consider using tampons because they offer superior protection. It is believed by many medical professionals that females will bleed less when they are submerged in cold water. This is because the cold causes blood vessels to constrict for a short period of time.
Avoiding these exercises during your period
It is important to avoid putting extra strain on your body during your period by engaging in strenuous physical activity because this can disrupt your period. Therefore, there are a few things that you should steer clear of doing while you are experiencing your periods:
- Avoid vigorous exercises.
- Stay away from workouts that go on for too long.
- It is not suggested to practise inversions when doing yoga.
- You shouldn’t coerce your body into working out. Pay attention to your bodily cues.
Exercising on a consistent basis is incredibly good for both your physical health and your mental state. Unless you are experiencing severe symptoms, there is no scientific justification for skipping your regular workout when you are experiencing your period. During this time, many medical professionals will recommend that you engage in physical activity because it can be beneficial to your body. Therefore, pay attention to what your body is telling you and try some light activities to help relax both your body and your mind.
Stay hydrated and avoid alcohol
It’s common to feel weary in conjunction with dehydration, so keep this in mind. You need to ensure that you are drinking at least two liters of water every day in order to feel revitalized. If you drink water rather than sugary drinks or caffeine, you won’t have to deal with the crashes or any disturbed sleeps. Caffeine can also have a negative effect on sleep quality. Drinking alcohol, which is a depressive, makes sensations of fatigue much worse. Make it a point to skip that glass of wine with dinner and those cocktails after work if possible.
Is period fatigue something that can be avoided?
In some cases, it may not be able to avoid the effects of period exhaustion. But there are ways to keep your energy levels stable throughout the month. These are some examples:
- Sleep hygiene: Consistently going to bed and getting up at the same time each day helps to manage the hormones that cause sleepiness.
- Maintaining stable blood glucose levels: By eating modest, regular meals throughout the day may help avoid exhaustion.
- Staying hydrated: Preventing dehydration is easier if you drink a lot of water. It can balance the body.
- Maintaining a regular exercise routine: The regular exercise can have a positive effect on both mood and sleep quality.
When should you see a doctor?
If a person is experiencing any of the following, they should make an appointment with their physician:
- A persistent state of weariness that does not improve with treatment received at home
- Lethargy that makes it difficult for them to carry out their regular tasks as well as other PMS symptoms that are severe or incapacitating
- Premenstrual dysphoric disorder is a more severe form of premenstrual syndrome (PMS) that affects up to 5 percent of women of reproductive age, as reported by the Office of Women’s Health (PMDD).
- Extreme period fatigue is one of the possible symptoms of premenstrual dysphoric disorder (PMDD), which typically requires treatment from a doctor.
Anyone who has significant exhaustion that continues after their period has finished is strongly encouraged to consult a physician. The physician will want to rule out other probable causes of ongoing tiredness, such as the following:
- anxiety disorders Depression chronic tiredness syndrome
- syndrome of the irritable bowel (IBS)
- hypothyroidism
- perimenopause
Final words
In women, having a lack of energy or experiencing heightened tiredness just before or during their period is referred to as period fatigue. It is a symptom of premenstrual syndrome.
Home remedies, including as physical activity, relaxation techniques, and alternative treatments, may be able to help some people relieve the period fatigue and other symptoms of premenstrual syndrome (PMS). Others might need to receive medical attention.
Anyone who is concerned about period fatigue should make an appointment with their primary care physician. People who have fatigue at other times of the month besides when they are having their period should also see a doctor to assist discover the reason of their condition.