Get Rid of Period Fatigue Using Home Remedies
May 15, 2024
Feeling weak during period times is a common issue many women face. It is often accompanied by fatigue, pain in the lower abdomen, and emotional sensitivity. These symptoms can significantly impact your daily life. If you find yourself struggling with low energy and a general sense of weakness around your menstrual cycle, then this article is for you!
Why Do You Feel Fatigue in Periods?
Period fatigue is a common symptom for many women. Here is why you might feel fatigued:
Hormonal Fluctuations
The amounts of estrogen and progesterone in your body vary before and during your period, which can lead to feeling more tired than usual.
Blood Loss
For some women, heavy bleeding during periods or menorrhagia can contribute to fatigue during periods. Significant blood loss can lead to lower iron levels or anemia, which is directly linked to fatigue.
Poor Sleep
Hormonal changes during the menstrual cycle can also affect your sleep patterns. Poor sleep quality and insomnia can increase fatigue during the period.
Emotional Stress
Periods can also bring about emotional or psychological stress, which may make you feel fatigue before or during the period.
Physical Symptoms
Physical symptoms such as cramps and headaches are common and they can affect your energy. These cramps happen as your uterus contracts to help shed its lining, which can be quite exhausting. Headaches might also tag along, often due to hormonal fluctuations or tension.
What is Premenstrual Syndrome?
Premenstrual Syndrome includes a variety of symptoms that occur between ovulation and the start of the menstrual period. Symptoms often include weakness during period, fatigue in periods, etc.
What To Do?
Regular Exercise: Engaging in regular physical activity such as walking, yoga, or swimming can help reduce fatigue and improve your overall emotional state.
Relax: Ensure you get enough time for yourself. On the other hand, you can do work that requires very less effort.
What Not to Do
Avoid Alcohol and Smoking: These can exacerbate PMS symptoms, including fatigue and irritability.
Don’t Skip Meals: Skipping meals can lead to drops in blood sugar levels, which can increase fatigue.
Limit Caffeine Intake: Too much caffeine can affect your sleep cycle and can increase feelings of anxiety and jitteriness.
Best Home Remedies to Reduce Period Fatigue
Dealing with period fatigue can be challenging, but there are several home remedies that can help reduce the symptoms. Here are some effective natural remedies:
Staying Hydrated
Keeping your body well-hydrated is crucial, particularly during your period when you lose fluids. Drinking plenty of water helps your bodily functions operate smoothly, aids in the circulation of nutrients, and can significantly diminish feelings of tiredness. It also helps to flush out toxins from your body, which can improve your overall health and well-being during menstruation.
Iron-Rich Foods
Heavy bleeding during your period can result in a loss of iron, which may lead to fatigue. To combat this, include iron-rich foods in your diet.
Spinach and lentils are excellent sources of iron. It not only boosts your iron levels but also contains vitamins A and C, fiber, and magnesium, which support general health.
Lentils, being rich in protein and fiber, not only provide iron but also help in maintaining stable energy levels throughout the day.
Magnesium Supplements
Magnesium plays a crucial role in improving sleep quality and reducing menstrual cramps, making it vital during your period. Consuming magnesium-rich foods like almonds, bananas, and whole grains can help reduce cramps and improve your overall comfort.
Vitamin B6
Vitamin B6 is essential for boosting energy and combating symptoms of premenstrual syndrome (PMS). Good plant-based sources of Vitamin B6 include potatoes, bananas and fortified cereals. These foods can help maintain steady energy levels and improve mood swings associated with your menstrual cycle.
Lifestyle Improvements for Period Fatigue
1. Yoga and Light Exercise
Doing gentle exercises like yoga or walking is really helpful when you are on your period. These activities boost your energy and help your blood flow better, which can make you feel less tired. Yoga is especially good for easing period symptoms. Simple poses like Child’s Pose, Cat-Cow, and Forward Bend can help relax your stomach muscles, reduce cramps, and calm your mind.
2. Adequate Sleep
It is very important to get enough sleep, especially during your period. Not sleeping enough can make you feel even more tired and grumpy. Try to go to bed and wake up at the same time every day, even on your period.
Herbal Remedies
Several natural herbs can be helpful in improving fatigue associated with menstrual cycles. Here are some effective options:
Chasteberry: Often used to balance hormones and reduce symptoms of PMS, chasteberry can help reduce fatigue and improve overall energy levels during your period.
Evening Primrose Oil: This herb is beneficial for reducing menstrual cramps and associated fatigue due to its high gamma-linolenic acid content, which helps regulate pain and inflammation.
Ginger: Known for its anti-inflammatory properties, ginger can reduce cramps and soothe digestive issues, which can in turn help reduce fatigue.
Maca Root: Maca is known to boost energy and stamina. It also supports hormonal balance, which can help improve the physical and emotional symptoms of PMS, including fatigue.
Ashwagandha: This adaptogen helps the body cope with stress and boosts energy levels. It can be particularly helpful in managing stress-related fatigue during menstruation.
Ginkgo Biloba: Known for its ability to improve blood circulation and cognitive function, Ginkgo Biloba can also help lower fatigue and enhance mental clarity during your period.
Wrapping Up!
While period fatigue is normal, it is important to know the actual reason behind it. By using natural remedies and making a few lifestyle adjustments such as improving your diet, maintaining hydration, practicing light exercise and ensuring adequate rest, you can significantly reduce fatigue associated with your menstrual cycle.
Frequently Asked Questions
Why do periods hurt on the first day?
Period cramps occur on the first day of the period and may last for 2 days. Cramps are caused by the uterus contracting to shed its lining, which is often more intense on the first day.
How much blood do you lose on your period?
On an average, a woman loses 30-40 milliliters of blood during her period. However, this may vary from person to person depending on various factors.
Does drinking water help your period end faster?
No, but staying hydrated can ease symptoms like period cramp and help your body function better during your period.
Why can't I sleep on my period?
During menstruation, there are certain hormonal changes in the body that may interrupt your normal sleeping pattern. Moreover, uncomfortable sanitary pads may also disturb your sleep.
Why am I so shaky on my period?
Shaking can be due to low blood sugar or stress. Eating regularly and managing stress can help.
How to increase energy during your period?
Stay hydrated, eat energy-boosting foods like fruits and whole grains and try light exercise to increase energy.
Should you sleep more on your period?
Yes, your body may require more rest during your period due to hormonal changes and blood loss.
Why do I feel weak after my period?
Feeling weak after your period could be due to blood loss and low iron levels. Eating iron-rich foods might help you regain strength.
How to fix low energy in periods?
To combat low energy, get plenty of rest, stay hydrated and eat small, balanced meals throughout the day.
Why do I feel weak during my period?
During menstruation, your body loses blood and there are certain hormonal changes as well, which can make you feel weak. It is normal but rest and good nutrition can help.
