Menstruation is a biological process of monthly bleeding in a woman where the uterus’ lining is shed. It lasts for about three to five days and comes with many symptoms, including menstrual fatigue. Menstruation is a painful yet important phenomenon in every female, so you should be aware of some common symptoms in your menstruation days. Here we will discover what causes Menstrual Fatigue & How to Overcome It?
What is Menstruation?
A biological process in a woman’s body where the uterus sheds its lining in blood and tissues through the vaginal opening is called Menstruation. On average, it can last between 3 to 5 days. Though it varies from person to person, it is also absolutely normal to have irregular periods.
Around 80% of women complain of having some of the other symptoms before and during their menstrual cycle. Some common ones are-
- Weight gain
- Mood swings
- Food cravings
- Oily Skin
- Tenderness in breast
- Joint Pains
- Lethargy or Fatigue
- A change in sex drive
These are so common that they tend to interfere with day-to-day life and are hence classified as Premenstrual Syndrome. The most common complaint of all is Menstrual Fatigue. Let’s learn more about it.
One of the most common premenstrual symptoms is Menstrual fatigue. As the word suggests, it is a feeling of extreme tiredness or lethargy, resulting in discomfort. An unpleasant feeling of laziness or clumsiness where you don’t sense your energy levels to be sky high and feel like giving a miss to even your daily chores. You can feel the slump as soon as a week before your periods, and it generally lasts up to the third day of the cycle.
The medical reason behind this is the sudden plunge in estrogen (a hormone) levels in the body at this point. However, the fatigue can worsen and last longer if the person is anemic, a medical condition of iron deficiency in the body.
Causes of Menstrual Fatigue
Its Causes And How Do You Fix It? The treatment offered to the patients with a moderate heartbeat rate is the premise of the fundamental reasons for moderate heartbeat rates. The treatment additionally relies upon indications that the patient is encountering alongside a moderate heartbeat rate. On the off chance that no genuine manifestations are seen, at that point, no treatment is required.
- Hormonal Changes-During the menstrual cycle, a body goes through a lot of hormonal changes. It is almost like preparing the body for a process (Pregnancy). And when that process does not happen, the uterus sheds’ lining and the hormonal levels plummet suddenly. All these changes are tiring for the body, and thus, it demands rest. This makes us feel fatigued during the period. Until the hormone levels gear up again, the lethargy continues.
- Heavy periods- Some women experience a very heavy period. Others can have it for more than five days too. The loss of blood for such consecutive days makes them feel fatigued at its highest level.
- Iron Deficiency or Anemia- The loss of blood coupled with the already existing condition of anemia or iron deficiency can bring in significant levels of fatigue.
- Diet habits- Not having healthy eating habits tends to affect our day to day life usually. But it can get worse during the menstruation period because of the loss of blood.
- Disturbed sleep- A disturbed sleep results from discomfort during the period, which further results in fatigue. A lot of scientists believe it to be a major cause of menstrual fatigue.
But suppose this monthly fatigue pattern lasts longer than a week and results in other problems like Depression. In that case, there might be other reasons responsible for it, like Anemia or a sluggish thyroid, and it is advisable to consult your doctor for the same.
How to Overcome Menstrual Fatigue?
Since it’s a monthly process, and women have to deal with it until the age of menopause, it is only intelligent to learn a few ways or strategies to overcome menstrual fatigue.
- Eat smaller meals- Eating smaller meals at frequent intervals gives you a regular supply of energy during the day and helps you fight sluggishness. On the contrary, eating big meals can make you more tired and heavier since the body uses energy indigestion.
- More protein, more energy- Adding more proteins to your diet is advisable since proteins tend to give you a good energy shot. Items of poultry, seafood, seeds, and nuts are all a rich source of proteins.
- Lesser Sugar- Foods rich in sugar and carbohydrates tend to suck energy. Thus, they should be avoided.
- Stay hydrated- Drink water at regular intervals to keep yourself hydrated. A feeling of fatigue always accompanies the feeling of dehydration.
- Exercise regularly- It has been proved that women who exercise regularly tend to have lesser menstruation symptoms, including cramps and fatigue. The exercise can be as simple as a brisk walk for 30 minutes. Though many females find it difficult to do any physical activity during this period, but following an exercise routine can help substantially in the conditions of menstruation.
- Get good sleep- Though the physical discomfort makes it impossible to get a good night’s sleep but still trying to achieve it will give one a better boost of energy for the following day.
- Avoid anxiety or stress- Any stress-related activity or one that gives anxiety should be avoided since stress adds to fatigue. The best idea is to listen to your body clock and take rest as much as it suggests. Experts believe that the feeling of fatigue at this time is the body telling that it needs rest and you must listen to it.
- Avoid alcohol and aerated drinks- Alcohol and sodas increase the level of sugar in the body and take away most of the energy from it, thus draining out. Their consumption should be avoided during the period.
Having a regular menstrual cycle is a sign of good health, and keeping a few healthy habits can help you fight most of its symptoms.