Content

• Steps
• Method 1 of 4: Nutrition
• Method 2 of 4: Lifestyle Changes
• Method 3 of 4: Vitamins and other drugs
• Method 4 of 4: Menstrual Fatigue
• Tips

Menstruation is a natural process in the body that is typical for women who have reached puberty. Menstruation stops only with the onset of menopause. Many women experience increased fatigue during their period. Fatigue can manifest itself in varying degrees. Most often, doctors attribute fatigue to hormones, but there is no data to prove this, so the reasons for increased fatigue during menstruation are not known. However, your well-being can be influenced through dietary and lifestyle changes and treatment for conditions that can lead to fatigue.

Steps

Method 1 of 4: Nutrition

1. 1 Eat small meals often. Eating small meals rather than three meals a day can help you maintain high energy levels throughout the day. If you do not eat for a long time, you will feel tired. Snack on a healthy snack between meals.
   • If you eat a large meal, the body will have to spend a lot of energy digesting food, which will lead to fatigue.
2. 2 Eat more protein. Protein promotes the production of enzymes and hormones that help a person feel energized. Lean protein also helps keep blood sugar levels constant and avoids spikes and drops that can worsen fatigue. Healthy protein is found in the following foods:
   • Poultry (chicken, duck, turkey)
   • Lean beef, ham, pork
   • Seafood (red fish, tuna, trout, cod)
   • Peas, legumes, processed soy products
   • Nuts, seeds (almonds, sunflower seeds)
3. 3 Eat less carbs and sugar. Try to avoid fast carbohydrates and sugar as often as possible - these foods cause spikes in blood glucose levels. There is a link between the symptoms of premenstrual syndrome and low blood sugar (hypoglycemia) in studies. It may seem like you need to eat more sugar and carbs to raise your blood sugar, but this will have the opposite effect. After two hours, your blood sugar will drop sharply when the insulin has processed all of the glucose in your blood.
   • Often during menstruation, women want junk food. You may think that a cheeseburger or a slice of cake will make you feel better, but in reality, such food will only increase your fatigue. Try to resist the urge to eat something unhealthy and choose healthy foods.
   • You should eat foods high in healthy fats. This will help normalize blood sugar levels and protect the heart from disease.
   • Avoid trans fats, which are often found in baked goods. This is the worst kind of fat. These baked goods are also high in carbohydrates, which can lead to spikes in blood sugar.
   • If you feel a craving for unhealthy foods, eat complex carbohydrates (whole grain bread, baked potatoes), a tablespoon of almond butter, low-fat cheese, an apple or pear, and a handful of nuts.
4. 4 Avoid anemia. Sometimes blood loss and poor nutrition lead to iron deficiency anemia, which causes severe weakness. Anemia is possible with fibroids in the uterus, which provoke severe blood loss, and with poor nutrition.
   • A lot of iron is found in beef, dark green leafy vegetables, beans, and other legumes.These foods can help prevent nutritional anemia.
   • See your doctor if dietary changes don't help or if your period seems to be getting heavier. Up to 10% of women under the age of 49 experience anemia. In the long term, anemia can negatively affect the heart muscle and increase the risk of heart disease.

Method 2 of 4: Lifestyle Changes

1. 1 Go in for sports. Sport helps fight fatigue. You may feel like being physically active will drain you of your energy, but it’s not - exercise can help ease symptoms of PMS, including fatigue. Regular aerobic exercise for 30 minutes 4-6 times a week will help normalize hormones, have a positive effect on blood cholesterol levels, reduce the risk of developing cardiovascular diseases, and will be beneficial to overall health.
   • Sports can help combat stress and improve sleep quality. Exercise reduces pain during cramps, improves mood, and promotes the production of endorphins, natural antidepressants.
   • If you exercise more often before and during your period, you will sleep better, your body will recover faster and less fatigue.
2. 2 Lose weight. Obesity increases the risk of increased manifestations of premenstrual syndrome, including fatigue. In a study involving 870 women with a body mass index above 30 (obesity), it was found that with such a weight, the likelihood of symptoms of premenstrual syndrome increased threefold.
   • Being overweight is a factor that can be influenced, although it is not easy. Reduce your risk of developing unwanted symptoms by losing weight.
   • To help you feel less tired during your period, try to eat more healthy fats and fewer carbohydrates, and exercise regularly for at least half an hour.
3. 3 Drink plenty of fluids. Dehydration can exacerbate weakness, so it's important to stay hydrated. Drink at least two liters of water a day and eat foods that are high in water (especially vegetables).
   • The more water you drink, the less water your body retains. Water retention and bloating can negatively affect overall emotional well-being, which in turn will increase fatigue.
4. 4 Drink less alcohol. Try not to drink alcohol, especially if your period is coming up. Alcohol acts as a natural depressant, which makes weakness worse.
   • Avoid alcohol completely during the premenstrual period, as progesterone levels are higher between ovulation and menstruation. High progesterone levels can increase the effects of alcohol and cause severe weakness.
   • Try different drinks that you would like to include in your diet and see how much they affect fatigue.
5. 5 Get enough sleep. Aim to get 7-9 hours of sleep every night. Scientists have found that this is how many hours are needed to reduce fatigue, improve health and increase productivity.
   • However, premenstrual syndrome can negatively affect sleep and increase fatigue. This is due to fluctuations in estrogen levels in the body during menstruation.
   • If you find it difficult to sleep during premenstrual and menstrual periods, read this article. The information in this article can help you improve your sleep quality. You can do breathing exercises, listen to calm music, try to laugh more, watch comedies, walk in the sun, and chat with friends and family.

Method 3 of 4: Vitamins and other drugs

1. 1 Take a multivitamin. To maintain all functions, the body needs a balanced diet. Unfortunately, many of us do not get all of the important vitamins and minerals in our meals. To compensate for this, take a quality multivitamin daily.This will reduce health risks and support the body.
   • Ask your doctor, dietitian or pharmacist at the pharmacy which brand of vitamins you can trust. Vitamins are different, so you should choose a reliable manufacturer.
2. 2 Try additional medications. Multivitamins can help fight fatigue during menstruation, but they may not be enough depending on how you eat. Getting all your vitamins every day can be tricky.
   • 200 milligrams of magnesium taken daily can relieve symptoms of premenstrual syndrome and relieve swelling.
   • The combination of magnesium and vitamin B6 is particularly effective in combating the symptoms of premenstrual syndrome, including fatigue. This was established in a study in which more than 150 women took part.
   • Take 1200 milligrams of calcium carbonate daily. In a study in women between the ages of 18 and 45, it was this dosage of calcium that helped relieve symptoms of premenstrual syndrome, including fatigue.
   • L-tryptophan has a similar effect. However, the use of L-tryptophan is associated with certain risks. Possible side effects: blurred vision, dizziness, drowsiness, fatigue, itchy scalp, rash, nausea, excessive sweating, tremors. Do not take this medication without the advice of your doctor.
3. 3 Try oral contraceptives. These remedies help relieve the symptoms of premenstrual syndrome and relieve fatigue by normalizing hormonal levels. Take pills for 3-4 months to see if they give the effect you expect.
   • Oral contraceptives can also make menstrual periods less heavy and longer, relieve acne, and reduce the risk of ovarian cancer.

Method 4 of 4: Menstrual Fatigue

1. 1 Understand what happens during your period. Menstruation is caused by hormones produced by the pituitary gland and ovaries. Hormones prepare the uterus to receive a fertilized egg, from which a baby will grow in 9 months. For some women, fatigue and other symptoms are more severe the day before and during the first days of their period.
2. 2 Know what is normal fatigue. Usually, during menstruation, a woman quickly gets tired, so it is important to take this into account when planning things. However, excessive fatigue is not the norm. You may want to lie down and sleep throughout the day. You may not have the energy to socialize with friends, work or social life.
   • All of these can be symptoms of both premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). Remember that the symptoms of both conditions should go away with the onset of your period. If severe fatigue persists during and after your period, it is most likely due to other causes.
3. 3 Watch for abnormal symptoms. If a week before your period and during your period you can barely find the strength to get to work, do not meet with friends and try to spend more time on the couch, it is important to understand what causes fatigue. First, you need to find out if fatigue is associated with menstruation. This will help you come up with a plan and decide if you need to see a doctor.
   • Other medical conditions, including severe depression, anxiety, and seasonal affective disorder, can cause severe fatigue when not related to the menstrual cycle.
4. 4 Monitor your symptoms. Pay attention to how you feel throughout the month. Record the degree of fatigue in the calendar by day on a scale from 1 to 10. Also enter the dates of the beginning and end of your period in the calendar.
   • This will let you know if there is a connection between fatigue and menstruation.
5. 5 Pay attention to abnormally heavy and prolonged periods. If you have heavy periods or feel that your blood volume has increased, your fatigue may be due to a lack of iron. But before you buy iron tablets, you should establish whether you are losing blood due to something else (internal bleeding, blood in the stool, and so on).
   • Your doctor may order tests to check if you have developed anemia.
6. 6 Look for signs of premenstrual dysphoric disorder (PMDD). PMDD is a combination of symptoms associated with the menstrual cycle and associated hormones. This disorder is more pronounced than premenstrual syndrome (PMS) and causes severe fatigue and other significant physical and psychological disorders. Work with your doctor to find remedies for PMDD symptoms, including fatigue. Your doctor will most likely recommend you exercise and prescribe medication. Common symptoms of premenstrual dysphoric disorder include:
   • Loss of interest in daily activities
   • Sadness, feelings of hopelessness, sometimes suicidal thoughts
   • Anxiety and a feeling of inability to control what is happening
   • Cravings for certain foods
   • Compulsive overeating
   • Mood swings, tantrums with tears, irritability
   • Bloating, headaches, chest pain, muscle pain, joint pain
   • Sleep and concentration problems

Tips

• Remember that all lifestyle changes must be sustained throughout the month. They will be good for your overall health and will make you feel better for more than just your period.
• While some herbs can reduce chest pain, affect mood swings, and relieve bloating, there is no herbal remedy for fatigue.
• Only 2-10% of women who experience PMS (75% of all women) also experience PMDD symptoms.