Wednesday, March 27, 2024

How To Combat Period Fatigue

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What Are The Symptoms Of Cfs

Periods and Chronic Fatigue Syndrome – How to deal with your monthly cycle!

Chronic fatigue syndrome involves multiple symptoms. The primary symptoms are:

  • Lowered ability to do activities that were usual before illness
  • Worsening of symptoms after physical or mental activity
  • Sleeping issues
  • Memory loss or failure to concentrate
  • Worsening of symptoms while standing or sitting upright

If you have similar symptoms, track them over time. If they dont go away after six months, make an appointment with your health care provider. They can help you find a way to ease and manage your fatigue.

How Is Pms Diagnosed

There is no single test for PMS. Your doctor will talk with you about your symptoms, including when they happen and how much they affect your life.

You probably have PMS if you have symptoms that:12

  • Happen in the five days before your period for at least three menstrual cycles in a row
  • End within four days after your period starts
  • Keep you from enjoying or doing some of your normal activities

Keep track of which PMS symptoms you have and how severe they are for a few months. Write down your symptoms each day on a calendar or with an app on your phone. Take this information with you when you see your doctor.

Apply Heat To Relax & Wind Down

When youre on your period and exhausted, a great way to prepare yourself for deep sleep is by adding some warmth to your evening. Dr. Dweck suggests you take a warm bath and grab a hot water bottle. It will help your menstrual cramps and overall discomfort. Too much heat can make you more wakeful, though, so be aware that your hot water bottle could keep you up at night.

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Life Is Better Without Pms

PMS symptoms are disruptive and can be debilitating. However, theres much you can do to prevent monthly episodes of PMS fatigue, mood swings, and other troublesome symptoms.

I have observed in my clinic that most women can significantly reduce symptoms of PMS within one or two cycles. Reduce your stress levels, improve your diet, and take a few key supplements, and youll be on your way to living PMS-free.

References
  • A DM, K S, A D, Sattar K. Epidemiology of Premenstrual Syndrome -A Systematic Review and Meta-Analysis Study. J Clin Diagn Res. 2014 Feb 8:106-9. doi: 10.7860/JCDR/2014/8024.4021. Epub 2014 Feb 3. Erratum in: J Clin Diagn Res. 2015 Jul 9:ZZ05. PMID: 24701496 PMCID: PMC3972521.
  • Fatemi M, Allahdadian M, Bahadorani M. Comparison of serum level of some trace elements and vitamin D between patients with premenstrual syndrome and normal controls: A cross-sectional study. Int J Reprod Biomed. 2019 Sep 22 17:647-652. doi: 10.18502/ijrm.v17i9.5100. PMID: 31646259 PMCID: PMC6804325.
  • Gudipally PR, Sharma GK. Premenstrual Syndrome. . In: StatPearls . Treasure Island : StatPearls Publishing 2020 Jan-. Available from:
  • Vaghela N, Mishra D, Sheth M, Dani VB. To compare the effects of aerobic exercise and yoga on Premenstrual syndrome. J Educ Health Promot. 2019 Oct 24 8:199. doi: 10.4103/jehp.jehp_50_19. PMID: 31867375 PMCID: PMC6852652.
  • Embrace Your Natural Rhythms

    Pin on Health and Fitness

    Just as a plant moves from seed to bloom and back again, so does homeostasis in a woman’s body.

    The sun cycles from light to dark in one day, the moon waxes from full to dark in a month and the seasons spiral from cold to warm in a year.

    Your period or bleeding signifies the beginning of the menstrual cycle. This is called the follicular phase which continues until ovulationwhen one of the follicles is released.

    Typically, the follicular phase creates a rise in energy levels as the hormone estrogen is increasing in the body. This can be a time to channel your energy toward projects or increased physical activity.

    When you ovulateusually around the middle of your cyclea mature egg is released from the ovaries. Women speak to increased energy and heightened desires for social connection.

    That’s the full moon time for your ovaries!

    Next, the luteal phase begins as levels of the hormone progesterone rise and then drop dramatically just before your period. This is when PMS symptoms tend to show up, including fatigue from your period.

    As your body naturally shifts between different hormonal states, your needs for rest, alone time, movement, contribution and nourishment change too.

    Notice how you feel in each stage of your hormonal cycle. Journalingor just making little notes in your calendarcan be a useful tool to help you notice trends.

    After your period finishes, you may even be able to cross a few extra things off your checklist during your follicular phase!

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    Extreme Tiredness May Be An Underlying Medical Condition

    Heavy menstrual bleeding often causes women to feel tired, commonly known as period fatigue. This is normal due to the decrease in oestrogen levels, which occurs around this point in your menstrual cycle. Your energy levels will usually return to normal within a few days as your hormone levels begin to increase again. However, for some women, period fatigue may last longer and be more extreme. Some women may find themselves completely sluggish and unable to properly carry out routine activities, signifying something more severe.

    This should be investigated as there could, in fact, be a medical reason or underlining gynaecological conditions as to why your energy levels are low and you feel so fatigued during your period. You may generally be a person whose periods cause them to feel more tired than others, or you might have an underlying medical issue like anaemia or an underactive thyroid. The important point to make is that you should never ignore extreme menstrual fatigue.

    Tips To Reduce Bloating

    Fortunately, there are steps that you can take to reduce period bloating, which include:

    • Physical activity: Getting regular physical activity has been proven to relieve PMS symptoms like bloating. Aim to exercise most days of the month.
    • Diet: Avoid foods that can cause or worsen bloating. Stay away from foods that contain caffeine, salt, or sugar right before and during your period.
    • Eat slowly: Eating too quickly can lead to swallowing air, which causes bloating. Try to slow down at meal times and avoid chewing gum and carbonated drinks, as these foods can also result in swallowing air.
    • Sleep: A lack of sleep has been linked with increased PMS symptoms. Aim for seven to nine hours of uninterrupted sleep if possible.
    • Stress reduction: Women who report feeling stressed are more likely to experience PMS symptoms. Try relaxation techniques like yoga, meditation, and massage to improve your symptoms.
    • Avoid tobacco: Smoking may worsen PMS symptoms like bloating.

    Read Also: Sunosi For Chronic Fatigue Syndrome

    Find Out If Youre High In Heavy Metals

    To combat period fatigue, get a hair analysis to find out if your body is accumulating heavy metals and toxic elements. We all live in such a highly toxic environment and you cant know how toxic you are unless you can see in writing where your levels of these toxic elements are. They drain the body and the situation worsens the longer it goes on.

    Causes Of Menopause Fatigue

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    As a woman nears menopause, her hormone levels fluctuate dramatically, which causes the brain to wake up at all hours of the night. Also, lower levels of progesterone make some women short-tempered and less able to relax.

    Hormones like progesterone and estrogen are suspected to help protect women from a condition called sleep apnea. Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. When women go through menopause, they no longer produce progesterone which means theyâre no longer as naturally protected from this sleep disorder, ultimately putting them more at risk.

    If you have sleep apnea, oxygen deprivation may cause you to awaken several times during the night.

    But hormones arenât the only thing that will keep women up at night. Other symptoms of menopause like hot flashes and night sweats are also likely culprits of poor sleep.

    There are changes in the brain that lead to hot flashes, and those changes â not just the feeling of heat â can also be what triggers the body to wake up while youâre trying to sleep. Even women who donât report having sleep disturbances from hot flashes often say that they have more trouble sleeping than they did before menopause.

    In short, the more uncomfortable you are, the more likely youâll wake up throughout the night, often more than once.

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    Ways To Fight The Menstrual Fatigue

    The tired feeling is all too familiar the week leading up to and during our period. Our hormones are fluctuating, our iron levels are dropping, were even struggling to get a good nights sleep! There are multiple reasons why our energy levels will feel low, and succumbing to our sugar cravings wont help either

    Lets find out what causes the PMS fatigue and how we can fight it.

    How Can I Prevent Birth Control Side Effects

    Its true that hormonal birth control prevents unwanted pregnancy. But unfortunately, its also true these contraceptive methods can come with unwanted side effects, like spotting, weight gain, and nausea.

    At Kelly Morales, OB/GYN, our womens health specialist, Dr. Morales, understands how these unpleasant side effects can make you second guess your choice of contraception. But instead of throwing in the towel when it comes to hormonal birth control, try our top tips for preventing their troublesome side effects instead.

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    Tiredness From Dropping Estrogen Levels

    In the weeks leading up to your period, your body prepares for a potential pregnancy with spikes in your estrogen levels. These hormones work in overdrive to create the perfect environment for a fertilized egg. Once your period arrives, your body realizes that you no longer need those high estrogen levels to sustain a pregnancy, causing them to drop off.

    This rollercoaster of hormones can contribute to the fatigue you feel during your period. Peeked estrogen levels give you energy and make your body feel high alert. When this switch flips, your energy levels will drop proportionately, leaving you feeling exhausted.

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    Here Are Some Tips To Help You Get Your Energy Back

    5 Ways to Fight Fatigue Before Your Period

    If you have felt like you are dragging lately, you may be wondering what is going on. Fatigue is a common symptom that can be caused by a whole host of factors, from medical conditions and stress to poor sleep, says Dr. Stephanie Tung, an instructor in psychiatry at Harvard Medical School and an attending psychiatrist at Dana-Farber Cancer Institute.

    The good news is that in many cases you can make changes that will help bring your energy back, but you need to get to the root of the problem in order to treat it.

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    Meal Plans To Help Combat Fatigue

    Making changes to your diet is one of the most effective ways of minimizing fatigue. Often, the most difficult part of a recommended dietary change though is conjuring up meals that incorporate the right foods. Food is fuel for the body so eating the right foods will provide you with the energy you need to live a normal lifestyle. Here are a few ideas:

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    How Is Pmdd Treated

    PMDD is a serious, chronic condition that does need treatment. Several of the following treatment approaches may help relieve or decrease the severity of PMDD symptoms:

    • Changes in diet to increase protein and carbohydrates and decrease sugar, salt, caffeine, and alcohol
    • Regular exercise
    • Vitamin supplements
    • Anti-inflammatory medicines
    • Selective serotonin reuptake inhibitors
    • Birth control pills

    For some women, the severity of symptoms increases over time and lasts until menopause. For this reason, a woman may need treatment for an extended time. Medicine dosage may change throughout the course of treatment.

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    What Causes Fatigue During Period

    Hormones

    Like many bodily operations, menstrual fatigue can partly be attributed to hormonal fluctuations.

    Your estrogen levels rise before ovulation to support a potential embryo, and then drop when fertilization doesnt occur. Since estrogen can make you feel energetic and alert, this sudden change can leave you feeling tired and weary.

    In the case of estrogen dominance, estrogen levels in the body outweigh progesterone. Progesterone is necessary for regulating your period, and keeping symptoms of high estrogen in check. When this delicate hormonal balance is off, you may feel extra fatigued.

    Period Ouchies

    Pain is exhausting, theres no doubt about that. If you get period cramps, whether mild to severe, they can leave you feeling extra fatigued.

    You can try these natural remedies for period cramps, or reach for ibuprofen if that works for your body.

    Underlying Conditions

    For people with conditions like endometriosis or PCOS, menstrual symptoms can be that much more intense. Along with potentially irregular periods, intense cramps, and heavy flows, people with reproductive health disorders may experience extreme menstrual fatigue.

    Other conditions that could cause menstrual fatigue include thyroid disorders. The thyroid is a tiny gland that helps regulate normal bodily processes, like your metabolism, as well as hormone function.

    Symptoms from thyroid disorders can be exacerbated during menstruation.

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    Managing Iud Side Effects

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    The side effects related to IUDs occur within the initial months after the insertion. Here are some simple ways to manage the side effects:

    • Applying warm heat on your belly near the pelvic area to relieve the discomfort and cramping.
    • Intake of pain-relieving and OTC medication such as naproxen, ibuprofen, and acetaminophen can also help reduce the pain.
    • Women should wear comfortable, loose-fitting clothes on the day of insertion and after the procedure. Using pads or panty liners can absorb spotting and extra bleeding.

    In case you experience unusual side effects from IUD, you should report it to the doctor immediately. The serious side effects of IUD should get better within a few weeks or months of insertion as the body gets used to the new hormones and IUD device.

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    How K Health Can Help

    Did you know you can get affordable primary care with the K Health app?

    to check your symptoms, explore conditions and treatments, and if needed text with a doctor in minutes. K Healths AI-powered app is HIPAA compliant and based on 20 years of clinical data.

    K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

    K Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references.

    An Overview On Pms Fatigue

    While premenstrual syndrome or PMS has different symptoms depending on the person, it normally involves the general feeling of tiredness or lack of energy. So when and why does it happen? Is it normal to feel fatigued during PMS?

    PMS fatigue is both a physical and emotional state of being unwell, making it a complex symptom to grapple with every month. A common misconception is that when youre tired, you simply need to rest or sleep. When youre fatigued, however, the feeling stays despite adequate rest.

    Fatigue and PMS fatigue share the common physical symptoms of headache, sleepiness, and tiredness, as well as having muscle and joint soreness and weakness. You may also experience moodiness and irritability.

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    Your Plan For Relieving Pms Fatigue

    In summary, your plan for relieving PMS fatigue and other symptoms should include stress reduction, dietary changes, and a simple supplement protocol:

    Anyone struggling with PMS fatigue probably knows it can feel impossible to make changes to daily life when youre exhausted. So, I recommend using the days during your cycle when your energy levels are higher to start implementing your PMS relief plan. For many women, energy levels are highest the week or so after their period ends.

    Ideally, youll start to see improvements in your PMS symptoms within the first few menstrual cycles.

    Ways To Minimize The Side Effects Of The Pill

    Dos and Don

    Youre probably aware of at least some of the side effects of the birth control pill. In addition to the concerns about stroke, clots, and heart attacks, the pill depletes nutrients, raises inflammation, can lead to adrenal and thyroid dysfunction, causes insulin dysregulation, and disrupts gut health.

    But dont panic if youre not ready to ditch the pill. You can support your body and minimize side effects with these seven strategies:

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    Other Symptoms Of Pms

    Although several factors and some of the related symptoms have been identified, there are still other known symptoms for PMS.

    Physical symptoms, such as bloating, cramps, breast tenderness and swelling, acne, hot flashes, and increased appetite are also present during PMS . Aside from that, mood swings, anxiety, depression, and lower sex drive can also be seen .

    While these symptoms are commonly experienced by women with PMS, they still differ from woman to woman. A woman may not experience all these symptoms, but the doctor would still diagnose her condition as PMS.

    Is It Normal To Feel Tired Before A Period

    Yes. In fact, fatigue is one of the most common PMS symptoms. So although it can be inconvenient and annoying to feel zapped of energy shortly before your period, its completely normal.

    In most cases, feeling tired before your period is nothing to be worried about. However, severe tiredness accompanied by certain emotions can be a sign of premenstrual dysphoric disorder , a more severe form of PMS that often requires treatment.

    PMDD usually occurs about 7 to 10 days before a period and has many of the same symptoms as PMS. In addition to symptoms like fatigue, bloating, digestive issues, and headaches, people with PMDD have emotional symptoms, such as:

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