What causes period fatigue. How can you manage period-related exhaustion. What are the symptoms of premenstrual syndrome. When should you consult a doctor about period fatigue. What treatment options are available for severe PMS symptoms.

Understanding Period Fatigue: A Common Menstrual Symptom

Period fatigue is a prevalent symptom experienced by many individuals during their menstrual cycle. It’s characterized by intense tiredness that often accompanies other premenstrual syndrome (PMS) symptoms. While fatigue can be frustrating, especially for those leading busy lives, understanding its causes and implementing effective management strategies can significantly improve one’s quality of life during menstruation.

What Exactly Is Period Fatigue?

Period fatigue refers to the extreme tiredness and lack of energy that often occurs shortly before or during menstruation. It’s a common manifestation of PMS, affecting a large percentage of menstruating individuals. This fatigue can range from mild sleepiness to overwhelming exhaustion, impacting daily activities and overall well-being.

The Science Behind Menstrual Exhaustion: Hormonal Fluctuations

The primary cause of period fatigue lies in the intricate dance of hormones that occurs throughout the menstrual cycle. Understanding these hormonal changes can provide insight into why fatigue is such a common experience during menstruation.

Estrogen and Progesterone: The Key Players

The ovaries produce two main hormones that regulate the menstrual cycle: estrogen and progesterone. During the first half of the cycle, estrogen levels rise, promoting feelings of energy and well-being. However, as the cycle progresses, these levels decline, leading to a decrease in serotonin—a neurotransmitter associated with mood regulation and alertness.

This hormonal shift can result in:

• Decreased energy levels
• Mood fluctuations
• Increased fatigue
• Changes in sleep patterns

Other Contributing Factors to Period Fatigue

While hormonal changes are the primary culprit, several other factors can exacerbate period fatigue:

1. Disturbed sleep patterns due to menstrual discomfort
2. Heavy bleeding leading to potential iron deficiency
3. Food cravings and subsequent overeating
4. Increased stress and anxiety levels
5. Dehydration

Recognizing the Symptoms: Beyond Just Feeling Tired

Period fatigue is often accompanied by a constellation of other PMS symptoms. Recognizing these can help individuals better prepare for and manage their menstrual cycle.

Common PMS Symptoms

More than three-quarters of menstruating individuals experience PMS symptoms at some point in their lives. These can include:

• Headaches and pelvic pain
• Breast tenderness and swelling
• Gastrointestinal issues (diarrhea or constipation)
• Changes in libido
• Bloating and water retention
• Sleep disturbances
• Mood swings and irritability
• Difficulty concentrating

In some cases, these symptoms can be severe, leading to a condition known as premenstrual dysphoric disorder (PMDD). This more intense form of PMS can significantly impact daily life and may require medical intervention.

Effective Strategies for Managing Period Fatigue

While period fatigue can be challenging, there are numerous strategies that can help alleviate its impact on daily life. Implementing a combination of lifestyle changes and self-care practices can make a significant difference in managing menstrual exhaustion.

Exercise: A Powerful Tool Against Fatigue

Regular physical activity has been shown to reduce the intensity of PMS symptoms, including fatigue. A 2014 study demonstrated that women who engaged in aerobic exercise three times a week for three months experienced less period fatigue compared to those who did not exercise. Additionally, the exercising group showed improvements in overall blood health.

What types of exercise are most beneficial for managing period fatigue?

• Low-impact aerobic activities (e.g., swimming, cycling, brisk walking)
• Yoga and stretching exercises
• Light strength training
• Dance or Zumba classes

It’s important to listen to your body and adjust the intensity of your workouts during your period. Even light exercise can have significant benefits in combating fatigue and improving overall well-being.

Optimizing Sleep: The Foundation of Energy

Quality sleep is crucial for managing period fatigue. Implementing a consistent sleep routine can help regulate the hormones that induce sleep and improve overall energy levels.

Tips for better sleep during your period:

1. Establish a regular sleep schedule
2. Aim for at least 8 hours of sleep per night
3. Create a comfortable sleep environment
4. Adjust room temperature (slightly cooler can improve sleep quality)
5. Avoid screens before bedtime
6. Practice relaxation techniques before sleep

Stress Management: Calming the Mind and Body

Increased stress and anxiety are common during menstruation and can contribute to fatigue. Incorporating relaxation techniques into your routine can help manage stress and improve overall well-being.

Effective relaxation methods include:

• Mindfulness meditation
• Deep breathing exercises
• Progressive muscle relaxation
• Gentle yoga or stretching
• Warm baths or showers
• Massage therapy

Nutrition and Hydration: Fueling Your Body During Menstruation

Proper nutrition and hydration play a crucial role in managing period fatigue. By making mindful choices about what you eat and drink, you can help stabilize your energy levels and reduce the impact of hormonal fluctuations.

Balanced Meals: The Key to Sustained Energy

Eating small, regular meals throughout the day can help prevent energy crashes and manage fatigue caused by hormonal changes. Focus on incorporating a balance of:

• Complex carbohydrates (whole grains, fruits, vegetables)
• Lean proteins (fish, poultry, legumes, tofu)
• Healthy fats (avocados, nuts, seeds, olive oil)
• Iron-rich foods (leafy greens, lean red meat, fortified cereals)

What foods should you avoid during your period to prevent fatigue?

1. Processed and high-sugar foods
2. Excessive caffeine
3. Alcohol
4. Salty snacks that may contribute to bloating

Hydration: More Than Just Water

Staying well-hydrated is essential for managing period fatigue. Dehydration can exacerbate fatigue symptoms, so it’s crucial to drink plenty of fluids throughout the day.

Consider the following hydration tips:

• Aim for at least 8 glasses of water per day
• Include electrolyte-rich beverages, especially if experiencing heavy bleeding
• Herbal teas (e.g., chamomile, peppermint) can provide hydration and potential soothing effects
• Limit diuretic beverages like coffee and alcohol

Medical Interventions: When Self-Care Isn’t Enough

While lifestyle changes and self-care strategies can effectively manage period fatigue for many individuals, some may require additional medical interventions. It’s important to consult with a healthcare provider if fatigue significantly impacts your daily life or if you suspect underlying health issues.

Over-the-Counter and Prescription Medications

Several medications can help alleviate PMS symptoms, including fatigue:

• Nonsteroidal anti-inflammatory drugs (NSAIDs) for pain relief
• Hormonal birth control pills to regulate menstrual cycles and reduce symptoms
• Antidepressants (SSRIs) for severe mood-related symptoms
• Diuretics to reduce bloating and water retention

Supplements and Alternative Therapies

Some individuals find relief from period fatigue through supplements and alternative therapies. These may include:

1. Vitamin B6 supplements
2. Calcium and magnesium supplements
3. Iron supplements (if deficient)
4. Herbal remedies like evening primrose oil or chasteberry
5. Acupuncture or acupressure

It’s important to consult with a healthcare provider before starting any new supplement regimen, as some may interact with existing medications or have potential side effects.

Tracking Your Cycle: The Power of Knowledge

Understanding your menstrual cycle can be a powerful tool in managing period fatigue and other PMS symptoms. By tracking your cycle, you can better predict when fatigue is likely to occur and prepare accordingly.

Benefits of Cycle Tracking

Regularly tracking your menstrual cycle can provide several advantages:

• Identify patterns in your symptoms
• Predict when fatigue is likely to occur
• Plan activities and rest periods around your cycle
• Recognize potential irregularities that may require medical attention
• Empower you to make informed decisions about your health

Methods for Tracking Your Cycle

There are numerous ways to track your menstrual cycle, ranging from traditional methods to modern technology:

1. Calendar method (marking cycle days on a physical calendar)
2. Period tracking apps (e.g., Clue, Flo, Ovia)
3. Basal body temperature tracking
4. Ovulation predictor kits
5. Symptom journals or diaries

By consistently tracking your cycle and symptoms, you can gain valuable insights into your body’s patterns and better manage period fatigue.

When to Seek Medical Advice: Recognizing Red Flags

While period fatigue is a common and often manageable symptom, there are instances when it’s important to consult with a healthcare provider. Being aware of potential red flags can help ensure that any underlying issues are addressed promptly.

Signs That Warrant Medical Attention

Consider seeking medical advice if you experience any of the following:

• Severe fatigue that significantly impairs daily activities
• Sudden changes in the intensity or duration of period fatigue
• Fatigue accompanied by heavy bleeding or clots larger than a quarter
• Persistent fatigue that doesn’t improve with self-care measures
• Symptoms of anemia (e.g., extreme weakness, shortness of breath, dizziness)
• Severe mood changes or thoughts of self-harm
• Irregular menstrual cycles or missed periods

Preparing for Your Doctor’s Visit

To make the most of your appointment, consider the following preparations:

1. Track your symptoms and cycle for several months prior to the visit
2. Note any recent changes in lifestyle, medications, or stress levels
3. Prepare a list of questions or concerns to discuss
4. Bring a record of any treatments or remedies you’ve tried
5. Be ready to discuss your medical history and family history

Remember, your healthcare provider is there to help you navigate your menstrual health. Open and honest communication can lead to more effective management of period fatigue and overall improved well-being.

Period Fatigue: Causes, Management and Treatment

Many of the most common symptoms related to a monthly period are well-known: abdominal pain, cramping, bloating, and tender breasts.

In addition, you may find yourself developing a strong craving for sweets, overindulging in unhealthy foods, or crying for no reason.

Shortly before or during menstruation, you may also experience intense tiredness.

Period fatigue is a common symptom of premenstrual syndrome (PMS) that is usually caused by the hormonal changes that occur around the time of your period.

Learning your menstrual cycle in more detail can help you prepare for and manage your symptoms. 

In this article, I’ll talk about what causes period fatigue, its symptoms, and offer some tips for managing it.

I’ll also outline some treatments that can help. Finally, I’ll tell you when to talk to your doctor.

What Causes Period Fatigue?

Period fatigue is typically caused by the hormonal changes that occur around the time you menstruate.

The ovaries produce estrogen and progesterone. During the first half of your menstrual cycle, your estrogen levels increase, and then lower during the second half.

When they decline, so do levels of serotonin, a brain chemical that is related to alertness and mood.

This decline can result in a low mood and decreased energy levels. 

Other possible causes of period fatigue include:

• Disturbed sleep: Period pains and fluctuations in mood can disrupt your sleep. You may experience insomnia the night before your period. As a result, you can feel exhausted the next day. 
• Heavy bleeding: Heavy bleeding can lower your iron levels and cause iron deficiency anemia, resulting in weakness and fatigue. The reduction in iron levels makes it difficult for the body to produce the hemoglobin that red blood cells need to transport oxygen to the body’s cells.
• Food cravings: Food cravings during your period could lead you to overeat, and subsequently feel tired.  

Is it normal?

Yes. Since your body is experiencing hormonal changes, it is normal for this to affect your mood and energy levels. Track your menstrual cycle using an app where you can log your symptoms at various times.

This will help you predict and prepare for the symptoms of PMS you may experience.

Check your symptoms for free

Talk to a doctor if necessary.

Start now

Symptoms

Premenstrual syndrome (PMS) affects more than three in four people who experience periods in a lifetime.

Most people will experience mild symptoms including:

• Headaches
• Pelvic pain or abdominal pain
• Swollen or tender breasts
• Diarrhea or constipation
• Decreased libido
• Bloating
• Sleep problems
• Appetite changes
• Irritability 
• Hostility
• Anxiety
• Depression, sadness, crying spells
• Mood swings
• Trouble concentrating

In some cases, these symptoms can be severe.

This is known as premenstrual dysphoric disorder (PMDD).

Tips for Managing Fatigue

Fatigue can be frustrating when you live a busy life, especially if it’s brought on by circumstances beyond your control.

If you regularly suffer from fatigue caused by fluctuating hormone levels, consider the following tips to help manage your symptoms.

Exercise 

Regular exercise can reduce the intensity of most premenstrual symptoms, including period fatigue.

A 2014 study tested the effects of aerobic exercise on 30 young women with PMS symptoms.

All participants received daily vitamin B6 and calcium supplements, and some performed aerobic exercise three times a week for 3 months.

Those who exercised regularly experienced less period fatigue than those who only took the vitamins.

The exercisers also showed improvements in blood health.

Bedtime routines

Create a regular sleep schedule and stick to it. Try to get at least eight hours of sleep a night when you are menstruating.

Going to bed at the same time each night and waking up around the same time each morning can help regulate the hormones that induce sleep.

Adjust the room temperature

Your body temperature can increase by about 0.5°C before your period. This can affect your sleep and lead you to become fatigued the next day.

Lower the room temperature slightly to improve sleep quality.

Relaxation techniques 

It’s not uncommon for people to experience increased stress or anxiety when they have their period.

Consider the following relaxation techniques to help manage your stress:

• Massage
• Taking a warm bath
• Mindfulness meditation
• Breathing exercises
• Yoga 

Stay hydrated

Dehydration can worsen period fatigue, so drink plenty of water.

You may want to consider drinking water with electrolytes while on your period.

Eat balanced meals

Eat small, regular meals throughout the day.

This consistency can help prevent energy crashes and fatigue caused by your hormonal fluctuations.

Treatment Options

Several over-the-counter and prescription medications can help with PMS symptoms. 

Birth control pills

If you struggle with severe PMS, your healthcare provider may prescribe birth control pills to help regulate your hormone levels.

Your doctor may advise you to take the pills back to back and skip your period to help prevent fluctuations in hormone levels. 

Supplements

Certain studies have found that herbal medicines such as ginkgo biloba may improve symptoms of PMS and PMDD—though larger, high-quality studies are needed.

You may want to take iron supplements to avoid iron deficiency anemia, especially if you have heavy periods. Vitamin D, omega-3, and B-complex vitamins may also help with energy levels and mood.

Nonsteroidal anti-inflammatory drugs

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help alleviate abdominal pain, cramps, and inflammation.

If you experience cramps at bedtime that keep you awake, take an NSAID to help you sleep.

A heating pad can also help alleviate cramps.

Antidepressants 

In some cases, a healthcare provider may prescribe you a type of antidepressant called a selective serotonin reuptake inhibitor (SSRI) to help treat symptoms of PMS.

SSRIs your provider may prescribe include fluoxetine (Prozac), citalopram (Celexa), and sertraline (Zoloft).

These medications can help if you struggle with depression related to your hormones, and can also improve other symptoms such as anxiety, fatigue, and mood swings.

You may feel more rested when taking antidepressants.

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Talk to a doctor if necessary.

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When to See a Medical Provider

See your healthcare provider if your fatigue does not respond to at-home treatment, especially if your period is causing sleep problems that then interfere with your daily life.

Talk to your doctor or primary care provider if your PMS symptoms are unmanageable and affect your ability to carry out daily activities.

They will be able to determine the right treatment plan for you. 

How K Health Can Help

Did you know you can access online urgent care with K Health?

Check your symptoms, explore conditions and treatments, and if needed, text with a healthcare provider in minutes. 

K Health’s AI-powered app is HIPAA compliant and is based on 20 years of clinical data.

K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

K Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions,
and medical associations. We avoid using tertiary references.

• Effect of aerobic exercise on premenstrual symptoms, haematological and hormonal parameters in young women. (2015).
  https://pubmed.ncbi.nlm.nih.gov/25279689/

• The prevalence and impacts heavy menstrual bleeding on anemia, fatigue and quality of life in women of reproductive age. (2019).
  https://www. ncbi.nlm.nih.gov/pmc/articles/PMC6500811/

• Premenstrual dysphoric disorder (PMDD). (2018).
  https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome/premenstrual-dysphoric-disorder-pmdd

• Effects and treatment methods of acupuncture and herbal medicine for premenstrual syndrome/premenstrual dysphoric disorder: systematic review. (2014).
  https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/1472-6882-14-11

Period fatigue – Active Iron

Monthly periods often lead to tiredness and fatigue. Feeling tired and sluggish is the expected norm for many, but it shouldn’t be.

This guide will help you figure out why you’re so tired throughout your menstrual cycle and what you can do about it. With this guide, you learn about:

• What is period fatigue 
• How common period fatigue is compared to other period symptoms
  The causes of period fatigue
  How to prevent or reduce period fatigue
  When to see a doctor about your period fatigue

What is period fatigue, and is it normal?

As your period approaches, you may experience some changes in your energy levels. Fatigue is one of the most common period symptoms.

The hormonal and chemical changes and physiological responses our bodies experience monthly can cause us to feel extra tired at specific points in our menstrual cycles. You may be experiencing period fatigue if you feel low in energy, tired, or listless in the days leading up to and during your period.

According to our research at Active Iron₁, 49% of women experience tiredness and fatigue due to their periods. While feeling tired before your period typically isn’t a sign of any underlying issue, severe tiredness may be outside of what doctors consider normal period symptoms. At the end of this guide, we’ll explain what fatigue symptoms to look out for and when to see a doctor.

How common is Period Fatigue among other Period Symptoms

Period fatigue is one of many menstrual cycle symptoms. The following list₁ shows the percentages of women who experience these typical period symptoms: 

• Tiredness/fatigue – 49%
• Backache/pain – 39%
• Stomach cramps/pain – 64%
• Stomach bloating – 43%
• Sore breasts/breast tenderness – 35%
• Headaches – 27%
• Migraines – 13%
• Skin breakouts – 27%
• Mood changes – 44%
• Insufficient iron levels – 12%
• Change in bowel movements – 27%
• Vomiting – 3%
• Fainting – 3%
• Change of appetite – 20%

You may be experiencing tiredness and fatigue throughout your cycle if you: 

• Feel low in energy
• Find yourself sleeping in later than usual
• Feel the need to nap during the day
• Feel tired and listless

Below, we’ll take a closer look at why you’re feeling tired and what you can do about it.

What Causes Period Fatigue?

Most doctors and researchers believe that period fatigue, in addition to all PMS symptoms, is due to hormonal and chemical changes that occur around the time of menstruation. Additionally, some PMS symptoms can add to our levels of exhaustion.

Direct causes of period fatigue:

• Hormonal changes: estrogen production increases during the first half of the menstrual cycle (the follicular phase). Estrogen production decreases after ovulation and during the second half of the menstrual cycle (the luteal phase). Low estrogen levels can leave us feeling sluggish and tired.
• Chemical changes: Fatigue leading up to your period may be linked to a lack of serotonin, one of our mood-boosting brain chemicals. As your period approaches each month, your serotonin levels may fluctuate significantly, which can lead to a significant dip in your energy level.
• Inadequate iron levels: Monthly periods are the most common cause of iron loss worldwide, and research shows that women of childbearing age need up to 2X more daily iron than men. It is estimated that 220 to 250mg of iron per pint of blood is lost during menstruation. Inadequate iron levels can cause tiredness and fatigue, but you can replenish your iron stores by increasing your dietary intake and considering taking an iron supplement such as Active Iron.

Indirect causes of period fatigue

Quality sleep is essential for our physical and mental wellbeing, but period symptoms can disturb our sleep and bring other symptoms to make us feel extra tired.

• Insomnia and sleep problems: A 2017 study published in the US National Library of Medicine states that PMS influences stage 2 of REM sleep in women. They found that menstrual-related hormonal fluctuations may be responsible for women having more disturbed sleep than men.
• Pain and bloating: Cramping, back pain, and bloating are other typical period symptoms. Feeling physically unwell in these ways can increase lethargy.
• Giving in to unhealthy food cravings: During our periods, our bodies often send us messages or food cravings asking for specific nutrients that can help relieve our period symptoms.

For example, it’s typical to crave chocolate leading up to our periods because chocolate is full of magnesium, an ingredient proven to be an effective treatment for muscle function. Other typical food cravings, like comfort foods high in carbohydrates, raise serotonin levels—the hormone linked to mood swings and depression when low during our periods.

Unfortunately, many of these foods in their form today come with some other ingredients that, when eaten in excess, could lead to increased period symptoms and blood sugar crashes. This dip in blood glucose levels could leave you feeling more tired.

9 Tips That Can Help with Period Fatigue

Perhaps you’re glad to take some downtime for yourself once a month to give your body some rest during your natural hormonal and chemical fluctuations. There are, however, steps you can take that may help alleviate your fatigue throughout your period and cycle:

1. Pain killers: Anti-inflammatory pain relief, like Ibuprofen, can help reduce pain and inflammation. Taking them before bed as per the manufacturer’s guidelines can relieve mild cramping to help increase your sleep quality if cramps and discomfort keep you awake.
2. Contraceptive pill: When period symptoms are severe, doctors sometimes suggest birth control pills to help keep hormone levels more regulated.
3. Supplements: Iron supplements such as Active Iron can help support iron levels throughout your cycle. Active Iron is clinically proven to increase iron levels by 94% while helping to avoid the common side effects of iron, including constipation, nausea, and diarrhea.
4. Exercise: Regular aerobic physical activity throughout the month can help with period-induced fatigue. A 2015 study published in the National Library of Medicine corroborates this tip. They found that participants who exercised regularly showed a significant reduction in period fatigue.
5. Nutrition: Choosing healthy foods mostly and reducing caffeine, salt, and sugar may ease period symptoms, including period fatigue. The Cleveland Clinic explains that eating various fruits and vegetables can help alleviate period symptoms. They state that leafy greens like kale and swiss chard, rich in iron and B vitamins, can help with tiredness and fatigue. However, it’s important to note that leafy greens contain non-heme iron, which is harder to absorb. Therefore, iron supplementation may be beneficial in helping to support iron levels.
6. Sleep: A woman’s baseline body temperature increases by about 0.5C before her period, which may lead to poor sleep. If you’re struggling to fall asleep, try lowering the temperature of your home before going to bed. Aim to get about eight hours of sleep each night to ease period symptoms like depression, anxiety, and fatigue.
7. Relaxation techniques: Find healthy ways to cope with stress, like meditation, breathing exercises, gentle exercise, yoga, massages, or warm baths. These techniques can help you wind down before bed and enjoy a deeper night’s sleep.
8. Acupuncture: A 2014 review published in the BMC found that acupuncture resulted in a 50% or better reduction of period symptoms.
9. Hydration: Drinking enough water throughout the day is especially important when you’re on your period and losing more fluids than usual. Harvard Health Publishing explains that adequate hydration can make a big difference if your energy is low. Dehydration can leave us feeling tired, and replenishing the water in our bodies may help to lift our energy levels again.

When Should You See a Doctor about your Period Fatigue?

The Office on Women’s Health reports that as many as 5% of women experience premenstrual dysphoric disorder (PMDD), a more severe form of period symptoms. Severe period fatigue may be a symptom of PMDD, which may require medical treatment.

Talk to your doctor if you experience any of the following symptoms:

• Fatigue that interferes with your ability to carry out daily activities and duties
• Fatigue that persists after your period has ended
• Other severe or debilitating PMS symptoms

Period Fatigue at a Glance

Understanding period fatigue, its causes, and possible solutions can help you take educated steps throughout your menstrual cycle. To review, here’s a quick summary of the main takeaways regarding period fatigue:

• Period fatigue is one of several typical PMS symptoms that over 90% of women experience during their menstrual cycle.
• Period fatigue is likely due to hormonal and chemical changes, low iron levels, and other compounding PMS symptoms that can leave us feeling extra tired.
• Treatment, like NSAIDs, birth control pills, supplements, and antidepressants, may help alleviate PMS symptoms like fatigue.
• Exercise, nutritious food, sleep, relaxation, and hydration, can lessen period fatigue.
• Alternative treatments, like acupuncture and medicinal herbs, may also help.
• If your fatigue is severe, persists, or doesn’t improve with at-home solutions, you should talk to your doctor.

Whether you want to get back to work, have the energy to take care of and play with the kids, play a sport, or feel more vivacious, try these steps throughout your cycle and see if they ease your fatigue.

Insomnia and fatigue during menstruation. How to improve your sleep.

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Many women feel tired during their period and have trouble sleeping. By understanding the reasons for this feeling of well-being, you can find ways to reduce fatigue and get enough sleep even during your period.

Menstrual tracker and calendar

You can track your cycle with the WomanLog calendar. You can download the calendar from the links below:

You can keep track of your cycle with the WomanLog calendar.

The feeling of fatigue during menstruation is largely due to hormonal changes that occur throughout the menstrual cycle. Changes in hormonal levels can lead to changes in appetite and taste preferences, resulting in a desire to eat a lot of sweet or salty foods. In response to the spike in blood sugar after fast carbohydrates, the pancreas releases insulin, and blood sugar drops just as fast as it went up, only causing more fatigue.

Fatigue and drowsiness can be caused by insufficient fluid intake, as in such conditions the body works less efficiently. Another common cause is anemia, which can develop due to malnutrition, blood loss during menstrual bleeding, or certain illnesses.

Copper intrauterine device often causes heavy and prolonged menstrual bleeding and thus may contribute to the development of iron deficiency anemia.

Deep, quality sleep is important for restoring the body’s strength and resources, but headaches, cramps, digestive problems and other discomfort during menstruation can interfere with proper rest. Someone is worried that blood will leak onto the bed linen, or just worried about not being able to sleep…

How to reduce the feeling of fatigue through physical activity?

Can a glass of alcohol at night improve your sleep? Or maybe you should start taking sleeping pills? Read our main article in English here.

You can keep track of your cycle with the WomanLog calendar. You can download the calendar from the links below:

Download on the App Store

Get it on Google Play

Share this article:

References

https://www.mayoclinic.org/diseases-conditions/anemia/symptoms-causes/syc-20351360

https://www.ncbi.nlm.nih.gov/pubmed/12264123

https ://www.healthline.com/health/exercise-during-period

https://www.health.harvard.edu/healthbeat/fight-fatigue-with-fluids

https://www.health.harvard.edu/mind-and-mood/alcohol-and-fatigue

https://www.sleepfoundation.org/articles/6-sleep-problems-occur-during-your-period-and-what-do-make-them-go-away

https://www.scienceabc.com /innovation/why-should-you-never-use-your-phone-before-sleeping.html

https://www.wikihow.com/Avoid-Nighttime-Stains-During-Your-Period

https:/ /www.sciencedaily.com/releases/2019/03/1

145156.htm

https://londonsleepcentre. com/sleep-disorders/menstrual-associated-sleep-disorder/

https://www.everydayhealth.com/menstrual-cycle-linked-sleep-disruptions- study-suggests/

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Why do women feel bad during menstruation: the main reasons

Contents

• 1 7 Causes of Bad Periods: How to Manage Pain and Depression
  • 1.1 Prostaglandin Imbalance During Periods
  • 1.2 Irregular menstruation
  • 1.3 Psychological pressure as a cause of feeling unwell during menstruation
  • 1.4 Causes of feeling unwell during menstruation
    • 1.4.1 Lack of sleep

    90 115

  • 1.5 Stress can make you feel bad during your period
  • 1. 6 Causes feeling unwell during menstruation
    • 1.6.1 Improper diet
  • 1.7 Lack of physical activity during menstruation
  • 1.8 Hormonal imbalance
  • 1.9 Wrong choice of hygiene products can make you feel worse
  • 1.10 The influence of bad habits on your well-being during menstruation
    • 1.10.1 Smoking
    • 1.10. 2 Alcohol
    • 1.10.3 Improper diet
  • 1.11 Causes of feeling unwell during menstruation
    • 1.11.1 Heredity
  • 1.12 Related videos:
  • 1.13 Q&A:
    • • 1.13.0.1 Why do I have abdominal pain during my period?
      • 1.13.0.2 How can painful menstruation be dealt with?
      • 1.13.0.3 Can mood change during menstruation?
      • 1.13.0.4 What causes excess weight during menstruation?
      • 1.13.0.5 Can profuse bleeding vary from month to month?
      • 1.13.0.6 Can alcohol affect the menstrual cycle?

Find out why many women feel unwell during their period and how to relieve the symptoms. Tips and advice from experts.

Every girl at least once in her life faced with unpleasant sensations on some days of the month. These days are associated with the onset of menstruation. Some women take this process calmly, while for others, this process is associated with discomfort and pain.

It is useful to understand why these unpleasant sensations occur and how to deal with them. In this article, we will look at the main causes of feeling unwell during your period and try to find a solution for each of them.

In addition, we will tell you which causes are normal and which require the attention of a specialist in order to prevent possible complications.

Prostaglandin imbalance during menstruation

Menstrual bleeding occurs as a result of detachment of the upper layer of the endometrium – the uterine mucosa. This process is accompanied by the production of prostaglandins – a group of biologically active substances. They stimulate the contraction of the muscles of the uterus, causing it to contract, and thereby causing bleeding.

Prostaglandin imbalance can be associated not only with the process of menstruation, but also with a number of other diseases, such as endometriosis, uterine fibroids and others.

• Pronounced nervous effects, coffee and alcohol abuse, unhealthy diet and other factors can lead to an increase in the synthesis and production of prostaglandins in a woman’s body.
• Relaxing breathing techniques, yoga and other methods can reduce the level of prostaglandins in the body, thereby reducing the strength and pain of menstruation.

In general, the menstruation calendar is not just a mechanical process typical of any healthy woman, but a complex biochemical mechanism, the violation of which can lead to serious consequences.

Irregular menstruation

Irregular menstruation is one of the reasons women feel unwell during menstruation. In this case, the cycle may last from 21 to 35 days, and spotting may be more or less abundant than usual. Such disorders can be caused by various factors, including hormonal or widespread diseases.

If irregular menstruation has become a common problem, the woman should consult a gynecologist. The specialist will help determine the cause of the violation of the cycle and prescribe the appropriate treatment. In addition, you can take steps to improve your well-being during your period, such as eating healthy foods, exercising, and reducing stress.

1. Organize a healthy lifestyle;
2. Get rid of stress and fatigue;
3. Visit a gynecologist for consultation and treatment;
4. Take a vitamin complex to maintain health;
5. Help yourself feel better by cutting down on coffee and alcohol.

Psychological pressure as a reason for feeling unwell during menstruation

Psychological pressure can affect a woman’s health during menstruation. Severe stress, emotional distress, or relationship difficulties can exacerbate symptoms such as lower abdominal pain, headache, nausea, and depression.

According to research, a psychological condition can affect the duration and strength of menstrual bleeding, cause a delay or, conversely, an early onset of menstruation. Low self-esteem, fear of gynecological examination procedures and uncertainty about one’s own health also have a significant impact.

• It is important to note that cutting edge science is identifying the relationship between psychiatric illness and menstrual dysfunction. Hormonal imbalance caused by stress can lead to serious complications.
• You should seek help in a situation of psychological pressure as soon as possible, without waiting for the deterioration of your health. Psychological help and a course of therapy can help eliminate the causes of negative emotions and relieve the symptoms of menstruation.

Causes of feeling unwell during menstruation

Lack of sleep

One of the factors that can be the cause of feeling unwell during menstruation is lack of sleep. During the menstrual cycle, estrogen levels drop significantly, which can lead to sleep disturbances such as insomnia and damage to sleep quality. Lack of sleep can exacerbate PMS symptoms and lead to feeling tired and irritable during the day.

How to solve: To avoid lack of sleep during menstruation, it is recommended to go to bed and wake up at the same time. You should also avoid caffeine and alcohol in the hours before bedtime, and use relaxation techniques such as meditation and yoga.

Stress can make you feel unwell during your period

Stress can have a negative effect on a woman’s body during menstruation. Experiencing stressful situations can lead to changes in hormone levels, cause cycle disturbances, increase pain and worsen overall well-being.

To reduce the risk of stress during this period, you need to monitor your mental health, try to avoid conflict situations, find time to relax and do what you love. It is also helpful to use relaxation techniques such as yoga, meditation, and breathing exercises.

• Stress can negatively affect a woman’s body during menstruation.
• Stress can cause changes in hormone levels, cycle disturbances, and poor well-being.
• The body becomes more vulnerable during this period, so even minor stress can cause discomfort.
• To avoid stressful situations, it is useful to monitor your mental health, practice relaxation techniques and do things you love.

Causes of feeling unwell during menstruation

Improper nutrition

Proper nutrition plays an important role in a woman’s health, especially during menstruation. Improper nutrition can lead to poor health, including pain in the lower abdomen, constipation and diarrhea.

Unhealthy diet can include increased consumption of fatty and spicy foods, which can provoke inflammation in the body. It is also worth limiting salt intake, which exacerbates swelling and can lead to headaches and irritability.

• Tip: Eat lighter meals during your period, such as fruits and vegetables, less fat and spices, and try to increase the amount of water in your diet.

Lack of physical activity during menstruation

When there are hormonal changes in a woman’s body during menstruation, some women may feel very tired and lack energy. But despite this, sports and physical activity can help to cope with unpleasant symptoms.

Lack of physical activity during menstruation can lead to a deterioration in the general well-being of a woman. Lack of exercise can lead to painful menstrual cramps and increased pain in the lower abdomen. In addition, lack of activity can lead to sleep disturbance and feelings of depression.

Although some women may think that physical activity during their period increases bleeding, this is actually not the case. Some exercise can even reduce bleeding. In addition, exercise helps reduce tension and stress, which can make your period feel worse.

• Recommended physical activity for 30 minutes a day, 3-4 times a week.
• Light exercise is best, such as yoga, Pilates or short distance running.
• Exercises should be performed taking into account the individual characteristics and state of health of the woman.

Hormonal imbalance

During menstruation, girls experience cramps, headache, sleep disturbance, appetite disturbance, weakness and irritability. One of the main factors that cause these discomforts is hormonal imbalance.

Hormonal imbalances can be caused by:

• Low progesterone levels. This hormone helps to strengthen the walls of the uterus and support pregnancy. An insufficient amount of it can lead to dramatic mood changes and pain in the abdomen.
• High estrogen levels. These hormones are responsible for maintaining the female reproductive system, but their excess can cause sleep disturbance, headaches and chest pain.
• Low endorphins. These hormones are responsible for feelings of pleasure and well-being. Their deficiency can cause irritability and depression.

To reduce the risk of hormonal imbalance, you need to follow a healthy lifestyle, eat right, exercise regularly, avoid stressful situations and consult a doctor on time.

The wrong choice of hygiene products can make you feel worse

Many women experience discomfort and pain during menstruation. One of the reasons for poor health may be the wrong choice of hygiene products. Using inappropriate products can lead to infections, allergic reactions, and other problems.

One of the most common hygiene products are tampons and pads. If tampons are chosen incorrectly, they can be harmful to health. For example, very strong and dense tampons can cause pain and discomfort during insertion and removal, as well as increase the risk of Toxic Shock Syndrome, a dangerous disease caused by a toxin produced by bacteria.

Also, some women may experience discomfort due to pads that do not fit their body shape. An incorrectly fitted gasket can cause leakage and an unpleasant odor.

If you experience discomfort during your period, ask your gynecologist to find out which hygiene products are right for your body. A consultation can make a big difference in how you feel during your period.

The effect of bad habits on well-being during menstruation

Smoking

Smoking is one of the main causes of poor health during menstruation. Nicotine and other toxic substances in tobacco smoke lower blood oxygen levels, which can make headaches and fatigue worse during this period. In addition, nicotine can worsen PMS symptoms such as irritability and tension.

Alcohol

Drinking alcohol during your period can also have a negative effect on your well-being. Alcohol can worsen PMS symptoms and can increase bleeding, which in turn can cause severe pain in the lower abdomen. Also, drinking alcohol can cause increased headaches and worsening of the general condition.

Improper diet

Nutrition also plays an important role during menstruation. Eating a lot of fatty, salty, and sugary foods can exacerbate PMS symptoms such as swelling, tension, and irritability. In addition, malnutrition can impair blood circulation, which will lead to increased pain in the lower abdomen and back. Eating a healthy diet rich in vegetables, fruits, protein foods, and healthy fats can help manage symptoms and improve overall well-being during your period.

Causes of feeling unwell during menstruation

Heredity

Heredity may play a role in the deterioration of well-being during menstruation. If the mother, sister or grandmother had problems with the menstrual cycle, then this factor may be hereditary.

The genetic factor may be important at the onset of menstruation, and also in cases where girls start menstruating at an early or late age. However, our lifestyle can also affect our health, regardless of genetic predisposition.

Therefore, if you have problems a couple of days before the start of your period, and you realize that this may be due to heredity, it is better to consult a doctor or change your lifestyle to include more exercise and a healthy diet.

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Q&A:

Why does abdominal pain appear during menstruation?

This is because a woman’s uterus contracts during her period to shed the top layer of the endometrium, which will then be shed from the body. With this contraction, many women experience pain in the lower abdomen.

How can I cope with painful menstruation?

There are various ways to manage painful periods, such as taking analgesics, using warm compresses on the abdomen, yoga or other relaxation activities, and dietary changes, including increasing calcium and magnesium intake.

Can mood change during menstruation?

Yes, mood can change due to changes in hormone levels in the body. Some women have a surge of emotions, irritability or depression during this period.