Every month, menstruation brings us its inconveniences: the bleeding, of course, but also pain, fatigue, sleep disturbances, and mood swings. While the symptoms vary from woman to woman, most of us suffer from fatigue during menstruation. Whether at home or at work, our energy and motivation drop significantly during this time. This condition is by no means just laziness, but reflects the fluctuations that the body endures during the menstrual cycle. Fortunately, there are simple remedies to alleviate this or at least to prevent this lack of energy and to regain some momentum during your period.
Menstrual Fatigue: Another Hormone Story
That's probably true: no woman escapes hormones! The hormonal fluctuations during the menstrual cycle cause significant changes in energy levels. For example, at the time of ovulation, estrogen and progesterone levels are at their highest. Most women are then in a good mood, bursting with energy, and have a stronger libido. A few days later, during the luteal phase, estrogen levels drop. This hormonal decline is accompanied by a period of depression and fatigue. In the case of PMS, it begins about a week before menstruation and continues throughout the entire menstruation.
Another symptom that can worsen fatigue during menstruation is cravings. Hormonal changes promote certain unhealthy desires, especially for very sweet foods. However, by absorbing sugar, the pancreas produces a large amount of insulin. After sugar intake, the insulin level drops sharply, leading to a rapid and significant drop in energy. Therefore, we must avoid rushing to these types of foods despite our sometimes uncontrollable cravings!
Another possible cause: iron deficiency
About 10 percent of women under 49 years old suffer from anemia, and menstruation is one of the main causes of this condition. A heavy period leads to significant blood loss and iron deficiency. This phenomenon, referred to as iron deficiency anemia, causes a decrease in red blood cells in the blood. Red blood cells are responsible for transporting oxygen in the body. A lack of red blood cells means a lack of oxygen, leading to a lack of energy, which results in fatigue during menstruation. If your menstrual flow is not particularly heavy, menstruation can still cause anemia if you have a diet low in iron.
If you have heavy menstrual bleeding and are using a copper IUD, you may want to consider a different form of contraception. Together with your doctor or gynecologist, you can choose a more suitable and less burdensome method of contraception.
Magnesium deficiency can also cause fatigue. This element promotes neuromuscular exchange, and a magnesium deficiency often leads to irritability and fatigue. Finally, a lack of water in the body also exacerbates the phenomenon. Therefore, it is important to drink enough.
The right nutrition against fatigue during menstruation
"Cravings and energy drops are due to hormonal fluctuations. The body suffers from a decrease in performance and tries to compensate for this with food. To avoid this phenomenon, which leads to fatigue during menstruation, it is important to maintain a balanced diet."
Of course, it's not about eating more sweets to indulge your cravings. Rather, you should prefer foods that are rich in fiber, vitamins, and minerals. Proteins are also necessary because they promote the production of important hormones and enzymes to maintain balance. This is what your menu should look like:
- Poultry (chicken, turkey, duck);
- Lean meat;
- Seafood;
- Soy products;
- legumes.
To compensate for iron deficiency, you can consume the following:
- Offal, especially liver;
- lenses;
- Dark green vegetables like spinach or asparagus.
In case of severe deficiency symptoms, you can start an iron treatment on the advice of your doctor. As for magnesium deficiency, it can be remedied by consuming dark chocolate and beans. In any case, make sure to drink enough to feel less tired during menstruation. Of course, water retention during PMS and frequent bathroom visits during menstruation are not incentives to drink more water. However, you should try to drink 1.5 liters of water per day. This can also include fruit juices (natural, unsweetened juices!), soups, and hot broths, which also contribute to the hydration of the body.
Still indispensable: Sports
You probably think that it would be illusory to do sports because of your exhaustion? As paradoxical as it may seem, movement helps reduce fatigue during menstruation. Of course, no one is forcing you to go jogging for three hours. And if you are worried about leaks or unsightly stains, remember to wear a washable period panty that protects you comfortably and effectively.
Exercise helps to prevent the symptoms of premenstrual syndrome (bloating, abdominal pain, mood swings, etc.), combat painful periods, and reduce menstrual disorders, including fatigue during the period. Engaging in sports helps release endorphins, i.e., mood hormones that reduce anxiety and fatigue. For women suffering from menstrual pain, exercise helps with cramps, spasms, and contractions.
Finally, physical activity also helps you sleep better. Many women suffer from insomnia during menstruation, which can also lead to fatigue and lethargy during the day. However, exercise should be avoided after 7 PM, as it can have the opposite effect. Turn off screens at least two hours before bedtime and instead, read a book. Also, make sure that the temperature in your bedroom is not set too high.
In any case, fatigue during menstruation is a natural state; you don't need to force yourself to do anything during this time. Learn to listen to your body, respect it, and avoid strenuous activities when you have your period or are suffering from spotting.
See our article about the Color of Menstrual Bleeding.
