Ways to combat premenstrual fatigue

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Many women experience menstrual fatigue with a feeling of lack of energy or weakness. What's more, the symptoms of PMS caused by hormone changes can affect both physical and mental well-being. Accordingly, knowing the symptoms and causes of menstrual fatigue as well as the treatments and home remedies can provide significant relief.

1. Symptoms of Menstrual Fatigue

Menstrual fatigue is a symptom of premenstrual syndrome. This is a group of symptoms that some women experience shortly before and during their period. These symptoms are caused by hormonal changes that occur around the time of menstruation.
More than 90% of women of reproductive age report PMS symptoms, including:
Headaches Sleep problems Changes in appetite Irritability late, easy to cry Dysmenorrhea Bloating

2. Causes of Menstrual Fatigue

Although there is debate about what causes menstrual fatigue or PMS in general, experts believe it is caused by hormonal changes. A woman's ovaries produce the hormones estrogen and progesterone. Estrogen levels increase during the first half of the menstrual cycle and decrease in the second half. Along with estrogen is also serotonin levels, when reduced levels of this neurotransmitter can lead to negative mood and decreased energy levels of the body.
In addition, other possible causes of menstrual fatigue include:
Low iron: Heavy bleeding during menstruation can lead to iron deficiency anemia. Without sufficient iron stores, the body cannot produce the hemoglobin that red blood cells require to transport oxygen to the body's cells. Symptoms of anemia are usually weakness and fatigue. Food cravings: During this time, a woman may experience cravings. Eating too much food can lead to a spike in blood glucose levels followed by a drop. At this time, a sudden drop in blood sugar can also make the body feel tired. Disturbed sleep: Dysmenorrhea and mood swings can make it difficult for women to fall asleep, toss or to sleep through the night. After that, the person may feel tired and lack energy the next day.

3. How to treat fatigue caused by menstruation?

Nonsteroidal anti-inflammatory drugs Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help reduce pain and inflammation. If the feeling of cramping makes it difficult to sleep, taking an NSAID before bedtime can help the body quickly fall asleep. As a result, they may feel less tired the next day.
Birth control pills Your doctor may prescribe birth control pills to help keep your blood levels of reproductive hormones at a healthy level. Birth control pills should be taken continuously and skip the placebo pill or pill-free week. Doing so will help prevent fluctuations in hormone levels, which in turn will help relieve PMS symptoms.
Supplements Many studies show that adding the right supplements can improve PMS. Indeed, a daily supplement of 1,200 mg of calcium can help reduce abnormal physical and mental symptoms.
However, always consult your doctor before taking any dietary supplement for guidance on the appropriate dosage as well as to avoid interactions with other medications you may be taking.
Antidepressants In some cases, your doctor may prescribe an antidepressant called a selective serotonin reuptake inhibitor (SSRI) to treat both your mental and physical symptoms. Premenstrual syndrome in general, improve the feeling of fatigue or headache caused by menstruation in particular.
By reducing these symptoms, a woman can feel more relaxed, more relaxed and less tired. However, your doctor will need to closely monitor this treatment.
Examples of SSRIs include: fluoxetine (Prozac), citalopram (Cipramil), and sertraline (Lustral).

4. Home Care for Menstrual Fatigue

Here are some adjustments every woman can make at home to help ease menstrual fatigue:
Adjust the room temperature accordingly Woman's baseline basal temperature will increase about 0.5°C before menstruation, which can contribute to poor quality or easily disrupted sleep. Accordingly, lowering the room temperature slightly can help improve comfort and sleep quality, making the body less tired the next day.
Practice relaxation techniques Some people may find it difficult to fall asleep during their period and this can lead to increased fatigue the next day.
Difficulty sleeping can be a result of body aches or increased stress or anxiety levels. At this time, the following relaxation techniques can help reduce stress in both the body and the mind:
Mindfulness meditation Breathing exercises Gentle exercise massage Massage Warm bath before bed Engage aerobic exercise A recent study showed the positive effects of aerobic exercise on young women with menstrual fatigue or premenstrual syndrome . All participants received daily vitamin B6 and calcium supplements as well as aerobic exercise three times a week for 3 months.
As a result, compared with the control group supplemented with only vitamin B6 and calcium, the participants who exercised regularly showed a significant reduction in menstrual fatigue. The results also noted improvements in blood health, including increased hemoglobin levels.
Try other alternative therapies Several meta-analyses suggest that both acupuncture and herbal medicine may be beneficial in treating PMS symptoms. Specifically, acupuncture and herbs like ginkgo biloba reduced symptoms by 50% or more compared with no treatment.
However, the researchers note that further large, randomized controlled trials are needed to support these initial findings.

5. How to prevent menstrual fatigue?

It is not always possible to prevent menstrual fatigue; however, there are certain steps every woman can take to help regulate steady energy levels that remain throughout the month, including:
Adopt healthy sleep habits: Go to bed at the same time Scores every night and waking up at the same time each day can help regulate the hormones that affect sleep.
Eat regular and balanced meals: Eating small, regular meals throughout the day helps stabilize blood sugar levels, which can prevent low energy and fatigue.
Drink enough water: Dehydration can worsen fatigue. Drinking water regularly will help prevent dehydration.
Exercise regularly: Regular physical activity can improve mood and sleep quality.
In a nutshell, menstrual fatigue is a lack of energy or an increased feeling of weakness shortly before or during menstruation. It is a symptom of premenstrual syndrome. Accordingly, a number of effective ways at home can reduce this negative situation such as exercise, relaxation, rest and alternative therapies, contributing to stabilizing the quality of life for women in these difficult times. this unpleasant day.
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Reference sources: healthline.com, medicalnewstoday.com