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How To Fight Pms Fatigue

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What To Do When Pms Starts

4 Ways to Fight the Bloating and Fatigue of PMS

While there isn’t a one-size-fits-all solution for PMS, there are a variety of things women can do to alleviate symptoms.

“Reducing salt, caffeine and stress, and increasing exercise are recommended,” Faye said. “Calcium and vitamin D and eating healthy are important.”

Walking, running, swimming, cycling and other forms of exercise help get your heart rate going and can lessen symptoms. Even though it can be hard for me to pause my latest binge watch, I know I always feel better after taking a short walk.

Of course, I’m usually eating chocolate-chip cookies while streaming my favorite shows, but the American College of Obstetricians and Gynecologists and Faye recommend avoiding simple carbohydrates, including refined sugars. Instead, look for foods containing complex carbohydrates, such as whole grain pasta and beans. Leafy greens like spinach, kale and romaine lettuce are a good source of calcium, iron and vitamins C and K.

If you can’t resist that PMS chocolate craving , bite into a bar of dark chocolate, which is rich in iron, magnesium and zinc.

Perhaps one of the most annoying symptoms of PMS is bloating, which can cause temporary weight gain and make you feel uncomfortable. Diuretics, commonly known as water pills, can help increase urinary flow and lessen the water retention that causes bloating. Over-the-counter diuretics are often marketed as weight loss solutions and none are FDA-approved, so it is best to consult your medical provider for a prescription.

Feeling Tired Check Your Diet

Fatigue can often be explained by your routines and food habits. Eating a balanced diet helps keep your blood sugar at a normal level, which in turn keeps you active.

To avoid feeling tired when your blood sugar drops, try to eat breakfast every day. To help battle fatigue, try to make sure that all of your meals have protein and complex carbs , and try to eat regular healthy snacks in between meals.

The three principles to a healthy diet are variety, moderation, and balance. They will help you avoid some of the common causes of extreme fatigue.

Try keeping a food diary and look for connections between what you eat and how energized/tired you feel.

How Does Pms Affect Other Health Problems

About half of women who need relief from PMS also have another health problem, which may get worse in the time before their menstrual period.12 These health problems share many symptoms with PMS and include:

PMS may also worsen some health problems, such as asthma, allergies, and migraines.

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Speak To Your Doctor To See If There’s Something More Serious Going On

If you’ve done everything on your checklist and you’re still exhausted, it’s time to chat with your doctor. “Some women are so fatigued because they have an underlying problem,” Dr. Dweck says. It could be an irregularity with your thyroid, a gland that controls your metabolism, which can cause fatigue, irritability, depressive symptoms, and weight gain.

You might be dealing with anemia, a blood disease that affects 3.5 million Americans, which is linked to women who have super heavy flows. Dr. Dweck even lists Lyme disease as a possibility, which would show up alongside joint pain and a rash. Heavy bleeding with a lot of clotting may also cause you discomfort, so it’s a good idea to see a doctor to help, Dr. Ross says.

Whatever the case may be, if your instinct is telling you to see a doctor about your ruthless fatigue, do it. You don’t want to go through every period so tired you can’t even get the smallest tasks done, and you definitely don’t have to.

Experts:

Dr. Sherry Ross M.D., OB/GYN

Dr. Alyssa Dweck M.D., OB/GYN

Studies cited:

Cao, H., Pan, X., Li, H., & Liu, J. . Acupuncture for treatment of insomnia: a systematic review of randomized controlled trials. Journal of alternative and complementary medicine , 15, 1171â1186. https://doi.org/10.1089/acm.2009.0041

Okamoto-Mizuno, K., & Mizuno, K. . Effects of thermal environment on sleep and circadian rhythm. Journal of physiological anthropology, 31, 14. https://doi.org/10.1186/1880-6805-31-14ll

Reduce Stress To Fight Pms Symptoms

5 Ways to Fight the Menstrual Fatigue

The combination of stress and premenstrual syndrome might create a cycle of exacerbation. If mild to moderate anxiety or irritation is part of your PMS pattern, try calming your nerves with yoga , breathing exercises , or mindfulness-based stress reduction . Some types of therapy like cognitive behavioral therapy may help with premenstrual symptoms, but more research is needed .

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What Are The Symptoms Of Cfs

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.

Understanding Pms And Pmdd

PMS is defined as having one or more of the following symptoms either immediately before or concurrently with your period.

Breakouts

Constipation

Food cravings

If the symptoms occur around the time of your period every month, then you likely have PMS. When you also have emotional changes that occur with these symptoms each month, then you are looking at PMDD instead.

The causes of PMS and PMDD are related to hormonal changes that occur during the menstrual cycle. Women need to have a certain amount of estrogen in their body in order for things to function normally. Too much estrogen has been linked to

PMS and PMDD are typically self-diagnosable, and once you identify their existence, you can begin successful treatment. PMDD symptoms are more severe and often require extended and ongoing treatment.

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What Causes Fatigue Before A Period Plus How To Fight It

Feeling fatigued or a lack of energy before a period is a common symptom for many premenstrual women. Along with bloating, headaches, and a change in mood, fatigue is a common side effect of premenstrual syndrome .

In some cases, PMS fatigue can be so overwhelming that it interrupts womens daily lives every month. However, there are steps you can take to minimize the impact.

Heres a look at what causes fatigue before a period and what you can do to prevent it. Weve also included lifestyle changes that help alleviate period fatigue, as well as advice on when to see your doctor.

How Is Pmdd Diagnosed

How to fight PMS Naturally | WehealthifyU

Aside from a complete medical history and physical and pelvic exam, there are very few diagnostic tests. Because there are mental health symptoms, your healthcare provider may want you to be evaluated for mental health concerns. In addition, your healthcare provider may ask that you keep a journal or diary of your symptoms for several months. In general, to diagnose PMDD the following symptoms must be present:

  • Over the course of a year, during most menstrual cycles, 5 or more of the following symptoms must be present:
  • Depressed mood
  • Lack of interest in activities once enjoyed
  • Moodiness
  • Insomnia or the need for more sleep
  • Feeling overwhelmed or out of control
  • Other physical symptoms, the most common being belly bloating, breast tenderness, and headache
  • Symptoms that disturb your ability to function in social, work, or other situations
  • Symptoms that are not related to, or exaggerated by, another medical condition
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    Know Your Limits When It Comes To Drinking On Your Period

    When it comes to menstruation and booze, Dr. Dweck says, “it’s kind of an individual variation.” Some people find it very relaxing to have a glass of wine at the end of the day, while others feel off with any alcohol in their system. No matter how you feel about a glass of red, though, try not to overdo it with the drinks. Dr. Dweck says that alcohol is dehydrating, so drink plenty of water along with it.

    There aren’t that many studies out there on what alcohol does for the body during menstruation, but the few reliable ones have shown that booze isn’t known increase your period pain. It does, however, increase estrogen and testosterone in your system, which could lead to certain cycle irregularities, including how you sleep at night. So keep that in mind next time you reach for a cocktail.

    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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    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.

    Life Is Better Without Pms

    How to Get Rid of PMS: 5 Natural Remedies for PMS that ...

    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.
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    Apply Heat To Relax & Wind Down

    When you’re 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.

    What Causes Pms Fatigue

    One likely cause of fatigue in the days leading up to your period isthe low level of estrogen. This hormonal change causes a drop in several neurotransmitters that are important for preventing insomnia, fatigue, and depression .

    One of those neurotransmitters is serotonin, your happy-mood chemical that comes from a dietary amino acid called tryptophan. Tryptophan is abundant in protein-rich foods such as chicken, fish, and milk. When all is well in your gut, tryptophan from food gets converted into serotonin, which lifts your mood and energy levels.

    However, when too much stress and a poor diet cause gut inflammation, the tryptophan that comes with your food gets converted to inflammatory proteins instead of serotonin, robbing your brain of happy chemicals .

    In a nutshell, if low estrogen levels before your period reduce your serotonin and youre dealing with gut inflammation from stress and poor diet, you wont have enough serotonin to give you the positive outlook and energy you had before ovulation, when your estrogen was high. In other words, youll find yourself saddled with PMS fatigue.

    However, as mentioned before, there is much you can do to reduce or eliminate PMS symptoms, including fatigue.

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    What Can I Do At Home To Relieve Pms Symptoms

    These tips will help you be healthier in general, and may relieve some of your PMS symptoms.

    • Get regular aerobic physical activity throughout the month.15 Exercise can help with symptoms such as depression, difficulty concentrating, and fatigue.16
    • Choose healthy foods most of the time.17 Avoiding foods and drinks with caffeine, salt, and sugar in the two weeks before your period may lessen many PMS symptoms. Learn more about healthy eating for women.
    • Get enough sleep. Try to get about eight hours of sleep each night. Lack of sleep is linked to depression and anxiety and can make PMS symptoms such as moodiness worse.12
    • Find healthy ways to cope with stress. Talk to your friends or write in a journal. Some women also find yoga,18 massage,19 or meditation20 helpful.
    • Dont smoke. In one large study, women who smoked reported more PMS symptoms and worse PMS symptoms than women who did not smoke.21

    What Are The Risk Factors For Pmdd

    Crashing on the Couch Before Your Period? 5 Natural Remedies for PMS Fatigue

    While any woman can develop PMDD, the following may be at increased risk:

    • Women with a family history of PMS or PMDD
    • Women with a personal or family history of depression, postpartum depression, or other mood disorders

    Other possible risk factors include lower education and cigarette smoking

    Talk with your healthcare provider for more information.

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    Pop Some Pumpkin Seeds

    When youre fighting PMS, Bauer advises grabbing a handful of pumpkin seeds. Pumpkin seeds are rich in a number of nutrients that have been shown to reduce PMS symptoms, serving up to 75 percent of the daily recommended amount of magnesium and 85 percent of the daily recommended amount of manganese, she says. Magnesium can help lift your mood and fight water retention, while manganese has been shown to reduce the irritability and tension that comes with PMS. With nutrition-rich pumpkin seeds in your diet, you also get iron, fiber, zinc, and heart-healthy omega-3 fatty acids.

    What Diet Changes Help With Pms

    Here are some ways to change your food choices and eating habits to improve the way you feel every month.

    Eat more complex carbs. Big swings in your insulin level are a common cause of intense cravings and bad moods. Complex carbohydrates are important nutrients that enter your bloodstream slowly over time, helping to curb those cravings and level off your mood.

    Whole grains, beans, and barley are all examples of foods rich in complex carbs. Fruits and vegetables are also good sources.

    Load up on calcium and vitamin D. Some research suggests that a high intake of calcium and vitamin D may help reduce PMS. Try adding foods like reduced-fat milk, yogurt, and cheese to your diet. If you canât eat dairy, consider taking a calcium and vitamin D supplement. Bonus: Calcium and vitamin D may also lower your chances of getting osteoporosis and some cancers.

    Cut back on salt. Sodium can cause your body to retain fluid. If bloating, swollen hands and feet, or tender breasts are part of your monthly period problems, reduce the amount of salt in your diet.

    Salt is hidden in a lot of unexpected places, so try to cook your own meals as often as you can and avoid processed, packaged foods.

    Limit alcohol and caffeine. Relying on coffee to help you wake up and a glass of wine to help you wind down can make your PMS worse. Both caffeine and alcohol can disrupt your sleep. Caffeine can aggravate PMS symptoms.

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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.

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