It is completely normal to feel tired at times. However, if you are constantly tired, especially before or during your period cycle, this could be a sign of menstrual fatigue. As your period approaches, you may notice several changes in your body that cause bloating, mood swings, headaches, cramps, and energy fluctuations. Dropping energy levels is problematic because it can have a negative impact on your physical activity, sleep pattern, and eating habits. Due to all of these issues, it is common to blame fatigue on hormones, however, there is no evidence to support this claim. Despite this, you can still get rid of it!
Lower energy levels are one of the many unwanted symptoms that come with menstruation. It can make you want to crawl back into bed, watch shows, and reach for your comfort food and a warm drink, but this is probably not the best way to get through it. Let’s look at how you can increase your energy levels to combat menstrual fatigue.
Health Shots spoke to Dr Aarthi Bharat, Consultant – Obstetrician and Gynaecologist, Motherhood Hospitals, Banashankari, Bengaluru, to find out the tips to deal with menstrual fatigue.
Here are 7 ways to deal with fatigue:
Managing menstrual fatigue might be challenging because you also experience other symptoms. However, those who are fatigued may find that low-intensity exercises like jogging help them feel more energised. In addition, it might enhance cardiovascular health, muscle strength, and bone density.
Being dehydrated is typically associated with being tired. Consume at least 2 liters of water each day to stay hydrated. Prefer water over sugary drinks or caffeinated beverages. It prevents energy crashes and disrupted sleep. Avoid alcohol since it is a depressant that worsens weariness.
When faced with fatigue because of menstruation or any other reason, it’s very important to prioritise sleep and rest. The additional rest will provide some much-needed relief and restore energy levels.
Do make it a point to not binge eat, especially when it comes to processed food; it will leave you wanting more, especially if you consume processed foods high in simple carbohydrates and sugars. Eat the right kinds of whole foods to get the much-needed nutrients, and space out the time between meals to allow for digestion and nutrient absorption otherwise, the temptation to binge eat and snack can leave you feeling bloated. It’s best to avoid carbonated or sugary drinks as well as over-consumption of caffeine.
Doing low-intensity exercise with enough rest can actually be a boon for dealing with menstrual fatigue. In addition, doing some simple movements and yoga asanas (poses) can also boost energy levels. It’s important to not deplete yourself by doing high-intensity exercises and not to include any high-intensity workouts without proper supervision or guidance during the menstrual cycle. Focus on only simple stretching.
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A simple bout of meditation can help you fight fatigue. It will not only increase your concentration but also restore some energy and focus to keep you going. Try meditating early in the morning for optimum results and which will also enhance your mood and keep you calm.
Allow yourself to spend time in the sun! Being a natural source of vitamin D it helps with PMS symptoms and menstrual cramps. While lack of vitamin D is related to the severity of primary dysmenorrhea and its accompanying symptoms.
Feeling tired and sluggish is the expected norm for many during the menstrual cycle but it shouldn’t be. So, to help you overcome fatigue with these tips mentioned above.