If period fatigue drains you out, eat these foods to get an energy boost

Period fatigue is yet another irritating part of being on your period. Here is what you should eat to get your energy back
A woman experiencing pain and fatigue while on her period.
Star anise helps in hormonal balance and is also effective in getting rid of period pain. Image courtesy: Freepik
Anjuri Nayar Singh Published: 8 Dec 2023, 21:00 pm IST
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As if the constant body ache and mood swings are not enough, being on your period also means being constantly tired for many women. If you are someone who experiences period fatigue and are looking for ways to get your energy back, we got you! While chocolate might be your go-to snack during periods, there are many other foods that you can try that will give you that instant boost of power!

Why does period fatigue happen?

Being tired while on your period can add to the exhaustion. While this cannot be avoided, it would help to understand why this happens. Period fatigue happens due to hormonal changes in the body, says Obstetrics & Gynecology specialist Dr Srividhya Guddeti,

“Period fatigue is the tired feeling some women get just before or during their periods. A major factor contributing to period fatigue is the change in the hormonal milieu. It can be a part of premenstrual syndrome as well. Apart from hormone shifts, preexisting mental health issues, underlying medical disorders, and stressful lifestyle can further aggravate the condition,” she says.

Excessive bleeding and painful periods can be due to certain gynecological disorders like fibroids, endometriosis, endometrial polyps, ovarian cysts, thyroid, and bleeding disorders as well. “Excessive bleeding sometimes causes anemia which further aggravates fatigue,” explains Dr Guddeti.

Can you prevent period fatigue?

Adopting some healthy lifestyle changes can combat the feeling of tiredness, especially in the winter season, when period problems at at their peak. Dr Guddeti says that getting adequate sleep really helps. “Keeping your surroundings cool, avoiding strenuous physical activity in those days and keeping avoiding dehydration will also help,” she explains.

Relaxation techniques like yoga, meditation and light exercises can release endorphins which relieves pain, reduce stress, and improve your sense of well-being. “Using heat pad for menstrual cramps, avoiding caffeine and alcohol intake, taking it easy and correction of underlying medical and mental health issues can help you get some relied during your period,” says Dr Guddeti.

A woman checking her period date.
Painful periods can also lead to increased period fatigue. Image courtesy: Adobe Stock

8 superfoods to get rid of period fatigue

Besides maintaining the above-mentioned lifestyle changes, there are some foods that can be eaten to get relief as well. Nutritionist Archana S. lists down some of these foods to fight period fatigue.

1. Dark green leafy vegetables

Eating dark green leafy vegetables can help combat fatigue. These replenish lost blood and help you feel more active and energised. Hence, these are great foods to consume while on your period.

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2. Ginger

Ginger is famous for its anti-inflammatory properties, and is a wonderful food to consume when on your period. Ginger really helps ease menstrual cramps, and this helps with the fatigue as well.

3. Dark Chocolate

Who doesn’t love eating chocolate when on their period? Not only is chocolate super yummy, but it gives you an instant mood-boost. Dark chocolate, especially, is also great because it helps suppress sugar cravings, and helps you feel energised.

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4. Berries

Berries are a great snack to eat when you are on your period. Berries are known to be rich in antioxidants. Eating berries helps combat inflammation, and this helps with both bloating and fatigue.

Also Read: Period fatigue: 5 ways to overcome weakness during menstruation

5. Yogurt

Yogurt is a great probiotics and must be consumed regularly, whether you are on your period or not. Yogurt helps improve digestion and reduces bloating. This will make you feel better when you are on your period.

6. Citrus fruits

Vitamin C rich fruits such as oranges can go a long way in boost your immune system. This also aids iron absorption, and helps you feel less tired when on your period.

7. Nuts and oil seeds

Adding various nuts and oil seeds into your diet is a great idea for overall health and wellbeing, and to feel more energetic during your period. These nuts and seeds are rich in magnesium and they go a long way in reducing menstrual cramps.

8. Banana

Eating a banana regularly can help regulate blood pressure. Besides this, bananas are great when it comes to reducing anxiety as well as bloating.

What foods should you avoid during periods?

1. Caffeine

Elevates anxiety and increases menstrual cramps. Caffeine is known as a vasoconstrictor that is expected to reduce uterine blood flow, which would reduce menstrual bleeding and shorten the duration of menses.

2. Fatty or junk food

Dysmenorrhea or painful period is one of the most common gynaecological complaints reported by young women. It seems that high consumption of fatty foods or junk, increases the intensity of menstrual pain causing discomfort.

3. Refined sugar

Hormone changes (oestrogen-progesterone fluctuations) can cause dip in blood sugar levels resulting in sugar cravings. An excessive sugar intake causes insulin spike resulting in further sugar cravings (Vicious cycle). Sugar cravings should be suppressed by healthy choices like whole grain, fresh vegetables, fruits, nuts and oilseeds.

Woman eating fruits
Eating vitamin C rich fruits and green leafy vegetables can help with period fatigue. Image courtesy: Adobe Stock

4. Dairy

Lactose in milk may trigger bloating. Milk is also rich in arachidonic acid which can act as a trigger for menstrual cramps.

5. Alcohol

Alcohol increases prostaglandin levels, worsening period cramps. Therefore, you might want to keep away those wine bottles for now!

 

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About the Author

Anjuri Nayar Singh has over 12 years of experience in writing for various topics including lifestyle, films, television and OTT. She also writes on art and culture, education and human interest stories. ...Read More

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