Period fatigue: 5 ways to overcome weakness during menstruation

When you are menstruating, you can feel weak and tired. That's period fatigue. Don't worry, as there are ways to overcome weakness during period.
Woman suffers brain fog
Period fatigue can be common. Know how to deal with it. Image courtesy Adobe Stock
Natalia Ningthoujam Published: 28 Aug 2023, 15:24 pm IST
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It’s not just in your head if you feel tired and physical weakness while on your period. This tired feeling that women sometimes get during their period is called period fatigue. It affects up to 90 percent of women, according to a 2019 study published by the US National Library of Medicine. There are a few reasons why your period might be stressful for your body and mind. Let us explore that and find out how to overcome weakness during period.

Causes of period fatigue

If we talk about typical menstrual symptoms, they include period cramps, bloating, mood swings and headaches. But some women also see their energy levels dropping down and feeling weak during your period. Here are some causes:

1. Hormones

They are the main offenders! Our hormones are one of the key factors contributing to the exhaustion we experience prior to and during our period, says Dr Archana Dhawan Bajaj, Gynaecologist, Obstetrician and IVF Expert, Nurture IVF Clinic, New Delhi.

Period fatigue
Women tend to experience period fatigue when they are down. Image courtesy: Adobe Stock

2. Low iron levels

Iron deficiency can make us feel a little run down during this time of the month. So, it’s wise to monitor your iron intake.

3. Sugar cravings

It might be really tempting to crave carbohydrates or sweets with added refined sugar, and giving in will definitely give you an energy boost. However, it will be quickly followed by a sugar crash, which will make you want to go for the sugary stuff once more, notes the expert.

Tips to reduce weakness during period

Being down doesn’t literally mean you have to feel weak and low while you are on period. Here are some ways to fight period fatigue:

1. Nutrition

Easing period symptoms such as feeling exhausted during your period may be accomplished by eating healthier foods and cutting back on coffee, salt and sugar. Also, eating a variety of fruits and vegetables can help to reduce period discomfort. Iron and B vitamin-rich leafy greens such as kale can aid with period fatigue, Dr Bajaj tells Health Shots.

2. Keep yourself hydrated

Fatigue and dehydration are often related. So, drink at least two litres of water every day and stay hydrated. You won’t have crashes or restless nights if you choose water over sugary beverages or coffee. Don’t reach out for a bottle of alcohol as it is a depressant that makes weariness feel worse. Try to refrain from drinking that glass of wine with dinner or going out for drinks after work.

You can do some light exercises during period. Image courtesy: Adobe Stock

3. Exercise

Try doing some light exercises for a quick energy boost. Get your heart pumping and blood flowing to start releasing endorphins, suggests the expert. If your period cramps are keeping you from sleeping, exercise can also help. You can plan some short walks if you feel you can’t handle a full workout during the week leading up to your period.

4. Have a good night’s sleep

The key to preventing menstrual fatigue is to get enough sleep by ensuring you go to bed at the same time every night, turn off all the screens one hour before you hit the bed and have a comfortable sleeping environment. Also, avoid drinking caffeine in the afternoon if you want to have a good quality of sleep.

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5. Relax

Look for healthy ways to deal with stress such as yoga, massages, breathing exercises, mild exercise, meditation and warm baths. You can relax before bed using these methods to have a better night’s sleep.

But if it gets too much and at-home period fatigue treatment doesn’t work, reach out to a doctor.

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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