5 Methods for Overcoming Weakness During the Menstrual Cycle


5 Methods for Overcoming Weakness During the Menstrual Cycle

You may experience weakness and fatigue during your period. Period fatigue is that. Don't worry; there are strategies for overcoming period weakness.  If you experience fatigue and physical lassitude during your period, it's not all in your head. Period fatigue refers to the occasionally experienced tiredness among women during their period. 

According to a 2019 study published by the US National Library of Medicine, it affects up to 90% of women. There are a few factors that could make your period stressful for both your body and mind. Investigate that and learn how to combat period weakness.

Factors that Contribute to Menstrual Fatigue

Period cramps, bloating, mood swings, and headaches are some of the common symptoms of menstruation. However, some women report feeling weak and having less energy while they are on their period. There are many of the reasons are listed underneath:


1. Hormones

Our hormones are one of the major causes of the fatigue we experience before and during our period, according to Dr. Archana Dhawan Bajaj, a gynecologist, obstetrician, and IVF expert at the Nurture IVF Clinic in New Delhi.


2. Iron Deficiency

During this time of the month, an iron deficiency can make us feel a little run down. Therefore, it's a good idea to keep an eye on your iron intake.


3. Cravings for Sugar

It may be very alluring to crave carbohydrates or sweets with added refined sugar, and if you give in, you will undoubtedly feel more energized. The expert warns that it will be shortly followed by a sugar crash, which will make you crave sugary foods again.


Guidelines for Reducing Sluggishness During Your Period

While on your period, you don't necessarily have to feel low and weak to be depressed. Here are some strategies for combating menstrual fatigue:


1. Nutrition

5 Methods for Overcoming Weakness During the Menstrual Cycle

Eating healthier foods and limiting coffee, salt, and sugar can help with period symptoms like feeling exhausted during your period. Additionally, consuming a variety of fruits and vegetables can ease period discomfort. According to Dr. Bajaj, leafy greens like kale that are high in iron and B vitamins can help with period fatigue.


2. Drink Plenty of Water

5 Methods for Overcoming Weakness During the Menstrual Cycle

Dehydration and fatigue are frequently linked. So, to stay hydrated, consume at least two liters of water each day. If you choose water over coffee or sugary drinks, you won't experience crashes or restless nights. Alcohol is a depressant that exacerbates fatigue, so resist the urge to reach for a bottle. Try to avoid having that glass of wine with dinner or going out for drinks after work.


3. Exercise

5 Methods for Overcoming Weakness During the Menstrual Cycle

For an instant energy boost, try light exercise. The expert advises that you should start exercising to start releasing endorphins. Exercise can also be beneficial if your period cramps are keeping you from getting any rest. If you believe you cannot handle a full workout the week before your period, you can schedule some quick walks.


4. Have a Restful Night's Sleep

5 Methods for Overcoming Weakness During the Menstrual Cycle

Get enough sleep by going to bed at the same time every night, turning off all screens an hour before you go to bed, and creating a comfortable sleeping environment. This will help you avoid menstrual fatigue. If you want to get a good night's sleep, you should also refrain from consuming caffeine in the afternoon.


5. Relax

5 Methods for Overcoming Weakness During the Menstrual Cycle

Look for stress-relieving activities like yoga, massages, breathing exercises, light exercise, meditation, and warm baths. These techniques can help you unwind before bed so you get a better night's rest.

Contact a doctor if it becomes too much and at-home period fatigue treatment is ineffective.

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