Menstruation is a normal function of the female body that occurs every month once puberty is reached and that stops with menopause. In those days many women experience a sense of exhaustion, the severity of which varies from one person to another. While there is a tendency to consider hormones to be responsible for this discomfort, there is actually no evidence to support this claim and it is unclear why women suffer from this disorder during their menstrual cycle. Even so, you can still manage your tiredness by changing your diet, making lifestyle changes, and addressing any underlying health issues with your doctor.
Steps
Method 1 of 4: Treat Your Nutrition
Step 1. Have small, frequent meals throughout the day
Eating little but often, rather than having the three traditional meals a day, should allow you to maintain high levels of energy; if you spend too much time on an empty stomach, your energy is reduced, so it's important to have small healthy snacks between meals.
A large meal requires demanding digestion that "fatigues" the body and consequently worsens the situation
Step 2. Eat more protein to feel more energetic
These substances help create enzymes and hormones that eliminate the feeling of exhaustion; Lean proteins also help stabilize blood sugar, avoiding peaks (and consequent sudden collapses) that can increase the sense of fatigue. Foods considered good sources of protein are:
- Poultry such as chicken, duck and turkey
- Lean cuts of beef, ham and pork;
- Fish such as salmon, tuna, trout and cod;
- Beans, peas and soy derivatives;
- Nuts and seeds, such as almonds or sunflower seeds.
Step 3. Eat fewer carbohydrates and sugars
You should limit them as much as possible in your daily diet and be careful not to cause blood sugar spikes. Some research has associated the symptoms of premenstrual syndrome (PMS) with hypoglycemia, which is low blood sugar. While the idea of eating more sugars and carbohydrates to raise blood sugar levels may seem appropriate, this actually has the opposite effect; in fact, once the insulin has metabolized all the glucose in the bloodstream, sugar levels plummet again within two hours.
- Often, during menstruation, women look for "comfort food", the so-called comfort food. You may believe that cheese pasta or a slice of pie are just what you need to feel better, but in truth they trigger the opposite effect, making you feel even more tired; strive to resist the uncontrolled craving for junk food and to eat for comfort, choose healthy snacks instead.
- It is important to opt for foods rich in healthy fats, which stabilize blood sugar and protect the heart from heart disease and stroke.
- These are not the trans fats found in baked goods which are the worst type of fat you can eat; industrially processed products are also rich in carbohydrates, which cause glycemic peaks.
- When you feel the urge to munch on something, go for complex carbohydrates (such as wholemeal bread or baked potatoes), a spoonful of almond butter, a piece of low-fat cheese, an apple or pear, or a handful of dried fruit..
Step 4. Prevent anemia
Sometimes, the combination of blood loss and poor nutrition can lead to iron deficiency, contributing to extreme tiredness. Women who have uterine fibroids - and therefore lose more blood during their menstrual cycle - or those who have a nutritionally poor diet can suffer from anemia.
- Foods rich in iron, such as beef, green leafy vegetables, beans, and lentils, can prevent anemia that results from inadequate nutrition.
- See your doctor if the changes you make at home don't improve the situation, or if you feel like your period is getting more abundant over time. Up to 10% of women under 49 are anemic; in the long run, this disorder can cause adverse effects on the heart and increase the risk of heart disease.
Method 2 of 4: Making Lifestyle Changes
Step 1. Get physical
Exercise helps reduce the feeling of fatigue. While it may seem counterintuitive to expend more energy when you feel tired, movement can actually reduce PMS symptoms, including fatigue. Engaging in a regular half-hour routine of aerobic activity four to six times a week helps balance hormones, improve lipid profile, reduce heart disease risk, and promote overall good health.
- Exercise also offers the benefit of reducing stress and improving sleep quality; keeping yourself physically active limits cramps and helps manage the psychological effects of PMS, as well as boosting the production of endorphins which are natural antidepressants.
- Increasing the amount of exercise during the menstrual and premenstrual periods also promotes deeper sleep phases, which are restorative and reduce fatigue.
Step 2. Get slim
Obesity is one of the risk factors for PMS, including extreme fatigue. A study of 870 women found that those with a body mass index (BMI) greater than 30 - which indicates obesity - are three times more likely to suffer from PMS.
- Obesity is a risk factor you can take action on, albeit with difficulty; this means that, even if you work hard, losing weight can reduce the risk of suffering from PMS.
- By following a balanced diet high in healthy fats, low in carbohydrates, and combined with half an hour of daily exercise, you can limit the risk of feeling too tired.
Step 3. Stay hydrated
Dehydration is another factor that can cause fatigue, so you need to ensure that you have the correct dose of fluids. Drink at least two liters of water every day and eat foods with a high water content, such as vegetables.
Although it may seem counterintuitive, the more water you drink, the less of it you keep in your body. Water retention and bloating can affect mental and emotional health, which in turn play a role in fatigue
Step 4. Drink less alcohol
You should especially avoid them as you approach your period, as they are natural sedatives that aggravate the problem.
- You should give it up altogether in the premenstrual period, as progesterone levels are highest in the period between ovulation and menstruation; these hormones increase the effects of alcohol or increase its sedative action, which in turn intensifies the sense of exhaustion.
- Test the drinks you want to include in your diet and keep track of the effects they have on fatigue.
Step 5. Get enough sleep
Get 7-9 hours of rest every night. Some studies have found that these are the hours of sleep needed to reduce fatigue, improve health and increase productivity.
- However, PMS can cause sleep disturbances, thereby increasing the discomfort you feel. these sleep problems are associated with fluctuating estrogen levels in the body during the days of menstruation.
- If you have trouble sleeping in the premenstrual period or on your period days, practice techniques to reduce stress and improve sleep quality. Among the different options, consider doing deep breathing exercises, listening to soothing music, learning to laugh every day, watching entertainment on television, taking a walk on a sunny day, and talking to close friends and family.
Method 3 of 4: Take Supplements and Medicines
Step 1. Take multivitamin supplements
The body needs a balanced diet to best guarantee its functions. Unfortunately, a complete diet with all the necessary minerals and vitamins is almost always not followed; to ensure you get adequate amounts of these valuable elements, take high-quality food supplements to reduce the overall risk of nutritional deficiencies and support body functions.
Get advice on the best brand of vitamins from your doctor, pharmacist or dietician. Not all products are the same, and even if they're regulated by the Ministry of Health, you need to be sure you're buying a brand you can trust
Step 2. Consider taking additional supplements
Multivitamin products help balance the intake of these substances, so as to reduce the effects of fatigue during menstruation. Sometimes, even by taking supplements, you do not always meet all the necessary requirements to ensure a complete and healthy diet, depending on the diet plan you are following; therefore, it can be difficult to get enough of all the vitamins you need each day.
- Taking 200 mg of magnesium per day has been found to reduce PMS symptoms and water retention.
- A study of 150 women found that adding vitamin B6 to magnesium can manage the severity of premenstrual symptoms, including fatigue.
- Take 1200 mg of calcium carbonate every day; Research conducted on a group of women aged 18 to 45 has shown that a daily dose of this supplement controls PMS symptoms and fatigue.
- In another research, tryptophan was found to reduce the effects of premenstrual dysphoric disorder (DDPM) and associated fatigue. However, this amino acid carries some risks; side effects include blurred vision, dizziness, drowsiness, fatigue, head fasciculations, hives, nausea, sweating and tremors. Don't add tryptophan to your daily medication or supplement treatment until you've talked to your doctor about your specific health condition.
Step 3. Take the birth control pill
It can help calm the effects of PMS and the sense of extreme fatigue by restoring the hormonal balance in the body during the menstrual cycle. Take it for three to four months to see if you are getting the effects you want.
The pill also makes the menstrual cycle less abundant, helps clear the skin of blemishes and can reduce the risk of ovarian cancer
Method 4 of 4: Understanding Menstruation Tiredness
Step 1. Learn about your menstrual cycle
It is regulated by hormones that are released from both the pituitary and the ovaries; this process prepares the uterus to receive the fertilized egg and allows the baby to grow for nine months. Some women may experience more symptoms of fatigue and discomfort during the period before menstruation and in the first few days of their period.
Step 2. Recognize the normal sense of fatigue that accompanies them
A little fatigue during your period is completely normal, so you have to set up your ordinary daily activities considering this aspect of being a woman; however, although a little tiredness is to be taken into account, when it is excessive it indicates something unusual. The urge to take naps can be overwhelming, you may not have the energy to hang out with friends, and this disorder can interfere with work and social life.
Such symptoms can arise due to premenstrual syndrome (PMS), as well as premenstrual dysphoric disorder (DDPM). However, keep in mind that in both cases these are pre-menstrual symptoms and that they usually disappear when the monthly bleeding begins; if the feeling of extreme tiredness continues or begins during menstruation, it could be caused by other factors
Step 3. Pay attention to extreme symptoms
If you have trouble coping with work in the week before your period and during your period, you don't go out with friends and find that you can't do anything other than stay on the couch three days a month, now is the time to take other measures to address the problem. The first thing to do is to understand if the fatigue is due to the menstrual cycle; From here, you can define a plan to reduce symptoms and evaluate when to see your doctor.
There are other disorders, such as severe depression, anxiety, or seasonal affective disorder, which can lead to a sense of fatigue, but are not related to the days of the menstrual cycle
Step 4. Track your symptoms
Pay special attention to discomforts throughout the month; keep a calendar of how energetic you feel each day. Use a scale of 1 to 10 to define the days when you feel the most tired; also note when menstruation and ovulation occur.
This method allows you to define if there is a link between the feeling of exhaustion you experience each month and the onset of menstruation
Step 5. Check for unusually heavy menstrual cycles
If you lose a lot of blood or the amount gradually increases over time, iron deficiency may be the cause of the fatigue. however, before going to the pharmacy and taking supplements, it is important to understand if the bleeding may be in the intestine or another organ.
Discuss with your doctor whether any tests are needed to determine the level of anemia
Step 6. Look for symptoms of premenstrual dysphoric disorder (DDPM)
It is a combination of ailments associated with the menstrual cycle and the hormones that control it; it is a more serious condition than PMS and can lead to a greater sense of fatigue, as well as worse physical and mental symptoms. Talk to your gynecologist to develop treatment for relief, which may include physical activity and even some medications. The most characteristic symptoms are:
- Loss of interest in daily activities
- Sadness, despair, sometimes thoughts of suicide;
- Anxiety and a feeling of loss of control;
- Craving for food;
- Craving for big binges;
- Mood changes, crying fits and irritability
- Swelling, headache, breast pain, muscle and joint pain
- Sleep disturbances and difficulty concentrating.
Advice
- Know that lifestyle changes you make to reduce fatigue need to be maintained throughout the month; they are factors that improve health in general and that do not only affect the well-being of the reproductive system.
- Although there is some evidence that herbal supplements can relieve breast pain and tenderness, mood swings and swelling, there are still no specific herbal products to treat the symptoms of breastfeeding. extreme fatigue.
- Of the 75% of women suffering from PMS, only a percentage between 2% and 10% also have DDPM.
