The 4 Stages Of The Menstrual Cycle
- Menstrual phase: This starts on the first day of your period. In this time, your body discards the extra lining of the uterus that was formed for a possible pregnancy. It lasts for about 5-7 days.
- Follicular phase: This is the developmental process of an egg cell inside of the ovaries. It starts on the first day of your period and typically lasts for 13 days.
- Ovulation phase: In the ovulation phase, a mature egg is released by the ovary that usually starts on day 14.
- Luteal phase: This lasts for about two weeks after ovulation. If a woman does not become pregnant, the luteal phase ends with menstruation to start a new cycle.
During the last days of the luteal phase leading into the start of a new cycle, your hormones decrease substantially if a pregnancy does not occur. These hormones, estrogen and progesterone, influence multiple systems in the body. When there is a decline, estrogen and progesterone can affect you physically and emotionally. This can lead you to having difficulty sleeping the days before and after your period.
Vegetables Are Winners On Every Count
To combat period fatigue, eat more vegetables or take vegetable capsules. This may read like a broken record and youve heard it many times before but the fact is that the lack of greens and green veggies in the diet means that you will be lacking the chlorophyll in the diet to prevent fatigue.
3. Antioxidants are a Big Key
Overcoming PMS fatigue may be a matter of taking more antioxidants. Fatigue is a clue that the body is tired, which means the oxidative processes have overwhelmed the antioxidant levels in your body. Your antioxidants are vitamins A, C, and E, as well as glutathione, selenium, zinc and others. Its not difficult to take more antioxidants by consuming a period vitamin daily. This type of vitamin is different than regular vitamin and mineral supplements on the market that arent well suited for those who are menstruating. Your needs are vastly different because you are menstruating. The loss of monthly blood takes nutrients out of the body, such as iron and vitamin B12.
4. Another Way to Get More Antioxidants
Antioxidants also come in through the bottoms of your feet through the grass. By sitting outside for 10 minutes a day on a chair with your feet on the grass, thats all it takes to increase your antioxidant levels and decrease fatigue. Youll notice a big difference in a few days.
5. B Vitamins
Extreme Fatigue Before Your Period: Is It Normal
There are many normal factors that affect your energy and alertness. Even occasional exhaustion is normal.
However, if your energy takes a dip around your period, you might be experiencing fatigue due to premenstrual syndrome .
Youre not alone. Many people experience extreme fatigue before their period and mistake it for depression, laziness, or social withdrawal. Dont feel bad for feeling this way youre not alone!
PMS is a real condition that can be overwhelming at times. But there are ways to ease the fatigue.
The first thing you can do for yourself is to take some time away from lifes stressors and try to relax. Try not to feel guilty for not being active. By resting when your body needs it, you are doing a lot for your health and long-term productivity.
You dont have to constantly be active, especially around your period. Taking some time to restore and relax can be just what your body needs to stop fatigue symptoms before or during your period.
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Why Do You Get Fatigue During Period
1. Hormones
A direct link between a decreased level of estrogen in the body and fatigue has been confirmed by many studies. Estrogen can help speed up metabolism, and when its levels decrease, your metabolism will slow down, which makes you feel tired.
2. Disturbed Sleep
If you suffer from cramps or have a heavy flow, you may have a difficult time getting an adequate amount of sleep. The pain may keep you from sleeping peacefully as you have to get up in the middle of the night to take pain medications or change tampons. All these can make you feel tired.
3. Lack of Exercise
It may sound illogical, but avoiding exercise during your period can actually make you feel more tired. This is because endorphins are released during exercise, and your body uses this hormone to be energized. But you should avoid strenuous activities during this period.
4. Anemia
Women who suffer from iron deficiency anemia are more likely to experience fatigue. Anemia restricts the body’s ability to efficiently transport oxygen throughout the body. If you also have heavy flows during period, you are likely to feel extremely tired.
5. Dehydration
Dehydration can cause water retention and bloating as results of high levels of salt in your body. They can cause side effects on your mental health, leading to fatigue.
Keep Your Bedroom Cool
To help you sleep comfortably at night, you need to keep your bedroom cool. Studies have reported that your body temperature begins to drop right before you fall asleep and this helps in falling asleep faster. Sleeping in a colder room will aid in dropping your body temperature and help your body cool down naturally, therefore helping you to fall asleep faster .
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Rule Out Health Problems
Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea. Talk to your doctor if you feel unusually tired.
Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs. If you begin to experience fatigue after starting a new medication, tell your doctor.
Stay Hydrated And Avoid Alcohol
Feeling dehydrated often goes hand in hand with feeling tired. Make sure youre glugging down at least 2 litres of water a day and staying refreshed. Choosing water over sugary drinks or caffeine means you wont have to deal with the crashes or any disturbed sleeps!
Alcohol is a depressant which worsens feelings of tiredness. Try and avoid having that glass of wine with dinner or those after work drinks.
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Keep Time With Your Body Clock
Some people get a burst of energy first thing in the morning. They’re often called morning larks. Night owls are people who are at their best at the end of the day.
These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak.
Are You Experiencing Decision Fatigue
Sometimes, decision fatigue is such a common thing in our lives that we dont even realize it is happening! It can manifest in numerous ways, like solving problems at work or school, shopping for food, or picking out an outfit. All these different kinds of decisions accumulate, and as you make more and more, you are depleting more energy.
In order to fight this fatigue off, you first need to realize that its even happening! Common symptoms of decision fatigue include procrastination, impulsivity, and brain fog. Often, you may feel mentally or physically tired, and as the day goes on, you may feel more drained and less able to exert self-control.
If you find yourself with any number of these symptoms, you are not alone! Think about how many decisions you are making each day and reflect on how they are affecting you. When you have a good grasp on your mindset, you can start implementing habits into your routine in a way that works best for you.
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How To Fight Decision Fatigue
Developing healthy habits are a great way to fight off decision fatigue and accomplish our goals. Habits get rid of our need to constantly make decisions. When we dont have to worry about making smaller decisions, we can focus more of our energy on larger, more important ones. The following five habits have helped me work through the decision fatigue Ive faced, and by practicing them each day, theyve become vital parts of my routine. Try them out and see what works best for you!
Ways To Fight Fatigue Before Your Period
Kayla Snell/Stocksy
Cramps, nausea, headaches, bloating, breakouts, fatigue⦠Your period really does a number on your body. The last one tends to hit you the hardest about a week before you get your period. You find yourself yawning during important meetings. Or you feel too tired to go out to dinner with friends. Or it’s extra hard to get out of bed in the mornings. The fatigue certainly doesn’t help the other PMS symptoms you have to deal with, either.
Javier Pardina/Stocksy
But why do we get so damn tired? Your body thinks it’s prepping for a baby and ramps up the hormone process. Yes, even if you’re nowhere near ready for a baby, your body does the work every cycle.
“The progesterone hormone peaks around day 21 of your cycle,” says Heather Bartos, MD, a board-certified ob-gyn and founder of Be. Women’s Health and Wellness clinic. “It’s just like when you first become pregnant and that progesterone hormone is super highâwomen literally fall asleep in their foodâso it slows you down, and some women become just super, super tired. There’s a physiological reason to get you ready in case you’re going to be pregnant.”
Maskot/Getty Images Sergey Filimonov/Stocksy
While you can’t exactly stop your body from doing this, there are a few steps you can take to feel less tired or increase your energy levels. Here’s what to try.
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Sleep Through The Night
- You cant be fully rested if you are constantly waking up at night. If you wake up constantly from sweating, invest in a fan or a cooling pillow to help you sleep through the night and curb night sweats.
- Waking up from bleeding through during the night can be really frustrating because then you have to clean your sheets and your pajamas, wasting precise sleep time. To avoid leaking onto your sheets, sleep with a menstrual cup, like joyOns Dutchess Menstrual Cup, instead of a tampon or pad. Menstrual cups are leak-free and come in a variety of sizes to fit every body at every stage of life. Tampons shouldnt be worn for more than 8 hours. A menstrual cup can stay in for up to 12 hours. Since menstrual cups collect blood rather than absorb it, youre not at risk of developing toxic shock syndrome.
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Drink Plenty Of Water
Dehydration zaps energy and impairs physical performance. âOur research shows that dehydration makes it harder for athletes to complete a weight lifting workout,â says Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton. “Itâs reasonable to think that dehydration causes fatigue even for people who are just doing chores.”
Dehydration has also been shown to decrease alertness and concentration.
How to know if youâre drinking enough water?âUrine should be pale yellow or straw colored,â Judelson says. âIf itâs darker than that, you need to drink water.â
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Eat The Right Foods At The Right Times
Cravings for fast food and sweet treats are hard to resist. There are better options that wont leave you with the mid-afternoon sugar comedown encouraging you to nap. Pack in protein-based foods like pulses and vegetables. Go for iron-rich foods like spinach too blood loss means being low in iron, which is also a cause for fatigue. Check out these 9 foods you should eat on your period to help cramps! Check out 9 foods you should eat on your period to help cramps!
Smaller but more frequent meals throughout the day will also help stop your body from slumping. Large portions mean your body is putting more energy into digesting contributing to your tiredness and theres a longer wait for your next meal. Its an age-old trick for a reason!
Using your diet and timings to control your energy levels will help to keep you going throughout the day!
The Phases Of The Menstrual Cycle
Before you learn how to combat your period fatigue, you need to understand the basic inner workings of the menstrual cycle and how it can cause tiredness. The average length of the menstrual cycle is 28 days, but that can vary from person to person. Each stage of the menstrual cycle happens in response to the changes in the production of hormones as they rise or fall.
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Be Open About Your Limitations
Taking care of yourself also involves letting others know that sometimes youll be fatigued. Be open and honest about activities or times of the day when you feel more tired than usual.
At the same time, Jessica encourages women with endometriosis to be your own advocate and test the waters. After all, your own symptoms and limitations will be different from someone elses.
Lifestyle Suggestions For Fighting Fatigue
Suggestions include:
- Dont smoke cigarette smoke contains many harmful substances. There are many reasons why smokers typically have lower energy levels than non-smokers for example, for the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood.
- Increase physical activity physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue. Physical activity has many good effects on the body and mind. A good bout of exercise also helps you sleep better at night. Seek advice and encouragement regarding the steps you can take toward a more active lifestyle and talk to your doctor if you havent exercised in a long time, are obese, are aged over 40 years or have a chronic medical condition.
- Move more, sit less reduce sedentary behaviours such as watching television and using computers, and break up long bouts of sitting.
- Seek treatment for substance abuse excessive alcohol consumption or recreational drug use contribute to fatigue, and are unhealthy and potentially dangerous.
- Workplace issues demanding jobs, conflicts at work and burnout are common causes of fatigue. Take steps to address your work problems. A good place to start is to talk with your human resources officer.
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How To Relieve Pms And Pms Fatigue
Many studies and my clinical experiences have shown that simple lifestyle changes, such as practicing stress-relieving techniques and improving your diet, can go a long way in improving PMS symptoms. For those who need a little more help, adding specific nutrients or herbs can tip the scales toward PMS freedom.
Lets explore a three-pronged approach to overcoming PMS by reducing stress, improving gut health, and balancing hormones.
Engaging In Aerobic Exercise
2014 study investigated the effects of aerobic exercise on 30 young women with PMS symptoms. All of the participants received daily vitamin B6 and calcium supplements. Some also performed aerobic exercise three times a week for 3 months.
In comparison with the control group, the participants who exercised regularly showed a significant reduction in period fatigue. Alongside this were improvements in blood health, including increased hemoglobin levels.
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Why You Have Fatigue During Your Period Is Easily Uncovered Some Immediate Solutions
What causes fatigue during menstruation is something that a lot of women want to know, and rightfully so. Its no fun to have fatigue when youre in the prime of your life.
Fatigue During Periods is Not Normal Although It May be Common
First let it be said that fatigue is a sign that something is out of balance. When everything is going well in your body and with your health, fatigue only comes at night before you go to sleep. If youre tired throughout the day, then its possible that you have an infection. This is a common cause of fatigue.
However, if you dont have an infection, then symptoms of extreme fatigue during PMS that you only get at your period pretty much mean that your body needs a little extra boost in B vitamins and minerals, which allow you to get more energy out of metabolism.
Physical Activity Is A Great Fatigue Fighter
Physical activity is a great energy boost for the body. Generally, the more active you are, the more energy you have.
Playing sports helps strengthen your health, get in good shape, and boost your energy and mood. Even if you seem to be very exhausted, try to find some time for exercise. It can recharge your energy and help you cope with the difficulties of everyday life. Plus, it can help you stay in a good mood.
Try to use every opportunity to be on the move. Walk when you are talking on the phone, or get up from your desk and walk whenever you can.
Live a healthy life, stay active, and enjoy the results!
References
Iron. NHS Choices, NHS, 3 Mar. 2017, www.nhs.uk/Conditions/vitamins-minerals/Pages/Iron.aspx.Mayo Clinic Staff. Fatigue Causes. Mayo Clinic, Mayo Foundation for Medical Education and Research, 11 Jan. 2018, www.mayoclinic.org/symptoms/fatigue/basics/causes/sym-20050894.Mayo Clinic Staff. Chronic Fatigue Syndrome. Mayo Clinic, Mayo Foundation for Medical Education and Research, 5 Jan. 2018, www.mayoclinic.org/diseases-conditions/chronic-fatigue-syndrome/symptoms-causes/syc-20360490.What Is ME/CFS? Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 12 July 2018, www.cdc.gov/me-cfs/about/index.html.Chronic Fatigue Syndrome . NHS Choices, NHS, 16 May 2017, www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/.
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