What are the main causes of period fatigue. How can you effectively manage period-related exhaustion. What lifestyle changes can help alleviate fatigue during menstruation. When should you consult a doctor about period fatigue.

Understanding Period Fatigue: A Common PMS Symptom

Period fatigue is a prevalent symptom experienced by many individuals during their menstrual cycle. It’s characterized by a significant lack of energy or increased tiredness shortly before or during menstruation. This exhaustion is typically associated with premenstrual syndrome (PMS), a collection of symptoms affecting over 90% of menstruating individuals.

Period fatigue often accompanies other PMS symptoms, including:

• Headaches
• Sleep disturbances
• Changes in appetite
• Irritability and mood swings
• Anxiety and depression
• Crying spells
• Menstrual cramps
• Bloating

The Hormonal Dance: Unraveling the Causes of Period Fatigue

The primary culprit behind period fatigue lies in the intricate hormonal changes occurring during the menstrual cycle. The ovaries produce estrogen and progesterone, two key hormones that fluctuate throughout the month. Estrogen levels rise during the first half of the cycle and decrease in the second half.

As estrogen levels decline, serotonin production often follows suit. Serotonin, a neurotransmitter crucial for mood regulation and energy levels, can significantly impact how we feel during our periods. Lower serotonin levels may contribute to fatigue, low mood, and decreased energy.

Additional Factors Contributing to Period Fatigue

While hormonal changes play a central role, several other factors can exacerbate period fatigue:

1. Iron deficiency: Heavy menstrual bleeding can lead to iron deficiency anemia, resulting in weakness and fatigue due to insufficient oxygen transport in the body.
2. Food cravings and blood sugar fluctuations: Menstruation often triggers food cravings, leading to spikes and dips in blood glucose levels, which can cause fatigue.
3. Disturbed sleep: Menstrual cramps and mood changes can disrupt sleep patterns, leading to daytime tiredness.

Effective Treatments for Combating Period Fatigue

Fortunately, several treatment options are available to help manage period fatigue and its associated symptoms:

1. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

NSAIDs like ibuprofen can help alleviate pain and inflammation associated with menstruation. Taking an NSAID before bedtime may improve sleep quality, reducing fatigue the following day.

2. Birth Control Pills

Hormonal birth control can help regulate hormone levels and reduce PMS symptoms. Some doctors may recommend taking pills continuously, skipping the placebo week to prevent hormonal fluctuations.

3. Supplements

The American College of Obstetricians and Gynecologists suggests that taking 1,200 milligrams of calcium daily may help reduce physical and mental PMS symptoms. However, it’s crucial to consult with a healthcare provider before starting any new supplement regimen.

4. Antidepressants

In some cases, doctors may prescribe selective serotonin reuptake inhibitors (SSRIs) to address both mental and physical PMS symptoms. SSRIs like fluoxetine, citalopram, and sertraline can help alleviate fatigue by improving overall PMS symptoms.

Home Remedies and Lifestyle Changes to Alleviate Period Fatigue

In addition to medical treatments, several home remedies and lifestyle modifications can help manage period fatigue:

1. Optimizing Sleep Environment

Body temperature typically increases by about 0.5°C before menstruation, potentially disrupting sleep. Lowering room temperature slightly may improve comfort and sleep quality, reducing next-day fatigue.

2. Practicing Relaxation Techniques

Relaxation methods can help alleviate tension and improve sleep quality during menstruation. Consider trying:

• Mindfulness meditation
• Breathing exercises
• Gentle yoga or stretching
• Massage
• Taking a warm bath before bed

3. Engaging in Aerobic Exercise

A 2014 study found that regular aerobic exercise, combined with vitamin B6 and calcium supplementation, significantly reduced period fatigue and improved blood health in young women with PMS symptoms. Aim for at least three aerobic sessions per week to experience these benefits.

Nutrition and Hydration: Key Players in Managing Period Fatigue

Proper nutrition and hydration play crucial roles in mitigating period fatigue. Consider the following dietary strategies:

1. Iron-Rich Foods

Consuming iron-rich foods can help prevent anemia-related fatigue, especially for those with heavy menstrual flow. Include foods such as:

• Lean meats
• Leafy green vegetables
• Legumes
• Fortified cereals

2. Complex Carbohydrates

Opting for complex carbohydrates over simple sugars can help stabilize blood sugar levels, reducing energy crashes. Choose whole grains, fruits, and vegetables over processed snacks.

3. Hydration

Proper hydration is essential for maintaining energy levels. Aim to drink at least 8 glasses of water daily, and consider herbal teas for added hydration and relaxation.

The Mind-Body Connection: Stress Management and Period Fatigue

Stress can exacerbate period fatigue and other PMS symptoms. Implementing stress-reduction techniques can significantly improve overall well-being during menstruation:

1. Mindfulness and Meditation

Regular mindfulness practice or meditation can help reduce stress and improve sleep quality, potentially alleviating period fatigue.

2. Time Management

Prioritizing tasks and allowing for adequate rest during menstruation can help manage energy levels more effectively.

3. Social Support

Connecting with friends, family, or support groups can provide emotional relief and practical assistance during challenging menstrual periods.

When to Seek Medical Advice for Period Fatigue

While some degree of fatigue during menstruation is common, excessive or debilitating tiredness may warrant medical attention. Consider consulting a healthcare provider if:

• Period fatigue significantly impacts daily life or work performance
• Fatigue is accompanied by heavy bleeding or severe pain
• You experience sudden changes in menstrual patterns or symptoms
• Fatigue persists beyond the menstrual period
• You suspect an underlying medical condition, such as thyroid disorders or chronic fatigue syndrome

Tracking and Managing Period Fatigue: Empowering Self-Care

Keeping track of menstrual symptoms, including fatigue, can provide valuable insights for both individuals and healthcare providers. Consider the following strategies:

1. Menstrual Tracking Apps

Utilize smartphone apps to log symptoms, energy levels, and potential triggers throughout your menstrual cycle.

2. Symptom Diary

Maintain a written record of fatigue levels, sleep patterns, and other PMS symptoms to identify trends and effective management strategies.

3. Energy Management

Plan activities and responsibilities around your menstrual cycle, allowing for more rest and self-care during potentially fatiguing days.

By understanding the causes of period fatigue and implementing a combination of medical treatments, lifestyle changes, and self-care strategies, individuals can effectively manage this common menstrual symptom. Remember that every person’s experience with menstruation is unique, and it may take time to find the most effective combination of approaches for your specific needs. With patience and persistence, it’s possible to minimize the impact of period fatigue and maintain a higher quality of life throughout your menstrual cycle.

Period fatigue: Treatment, causes, and prevention

Some people report a lack of energy or increased tiredness shortly before or during their period. They may refer to such episodes as “period fatigue.”

In this article, we outline the symptoms and causes of period fatigue, as well as the treatments and home remedies that may help alleviate it. We also discuss tips for preventing period fatigue and offer advice on when to see a doctor.

Period fatigue is a symptom of premenstrual syndrome (PMS). PMS is a group of symptoms that some people experience shortly before and during their period. These symptoms are due to hormonal changes that occur around the time of menstruation.

More than 90% of people who get periods report experiencing PMS symptoms. Some PMS symptoms that may accompany period fatigue include:

• headaches
• sleep problems
• appetite changes
• irritability
• anxiety
• depression
• mood swings
• crying spells
• period pains
• bloating

Although there is still debate about what causes PMS, experts believe that it occurs as a result of hormonal changes. A female’s ovaries produce the hormones estrogen and progesterone. Estrogen production increases during the first half of the menstrual cycle and decreases during the second half.

Levels of serotonin often decline in line with decreasing estrogen. Reduced levels of this neurotransmitter can lead to low mood and decreased energy levels. Other possible causes of period fatigue include:

• Low iron: Heavy bleeding during a period could lead to iron deficiency anemia. Without sufficient iron, the body is unable to produce the hemoglobin that red blood cells require to transport oxygen to the body’s cells. Symptoms can include weakness and fatigue.
• Food cravings: During a period, a person may experience food cravings. Eating too much food could lead to a spike and subsequent dip in blood glucose levels. This dip could leave a person feeling tired and fatigued.
• Disturbed sleep: Period pains and mood changes may make it difficult for a person to get to sleep or stay asleep throughout the night. The person may then experience tiredness and fatigue the following day.

Below are some potential treatment options for period fatigue:

Nonsteroidal anti-inflammatory drugs

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help alleviate pain and inflammation. If cramps are keeping a person awake, taking an NSAID before bedtime may help them get more restful sleep. As a result, they may feel less tired the following day.

Birth control pills

A doctor may prescribe birth control pills to help regulate hormone levels. They may recommend taking the pills back to back and skipping the placebo pills or the pill-free week. Doing so should help prevent fluctuations in hormone levels, thereby reducing PMS symptoms.

Supplements

The American College of Obstetricians and Gynecologists suggest that taking 1,200 milligrams of calcium a day may help reduce physical and mental PMS symptoms.

A person should always talk to their doctor before taking a supplement for the first time. Some supplements can interact with other medications that the person may be taking.

Antidepressants

In some cases, a doctor may prescribe antidepressants called selective serotonin reuptake inhibitors (SSRIs) to treat both the mental and physical symptoms of PMS. By reducing these symptoms, a person may feel more rested and less fatigued, but a doctor will need to monitor this treatment closely.

Examples of SSRIs include:

• fluoxetine (Prozac)
• citalopram (Cipramil)
• sertraline (Lustral)

Below are a few strategies that people can try at home to help alleviate period fatigue:

Adjusting room temperature

A person’s baseline body temperature increases by about 0.5°C before their period, which may contribute to poor or interrupted sleep. Lowering the room temperature slightly may help improve comfort and sleep quality, resulting in less fatigue the following day.

Practicing relaxation techniques

Some people may experience difficulty getting to sleep while on their period, and this can lead to increased levels of fatigue the next day.

Sleeping difficulties may arise as a result of physical aches and pains or increased levels of stress or anxiety. The following relaxation techniques may help alleviate tension in the body and mind:

• mindfulness meditation
• breathing exercises
• gentle exercise
• massage
• taking a warm bath before bed

Engaging in aerobic exercise

A 2014 study investigated the effects of aerobic exercise on 30 young women with PMS symptoms. All of the participants received daily vitamin B6 and calcium supplements. Some also performed aerobic exercise three times a week for 3 months.

In comparison with the control group, the participants who exercised regularly showed a significant reduction in period fatigue. Alongside this were improvements in blood health, including increased hemoglobin levels.

Trying alternative therapies

The findings of a 2014 meta-analysis suggest that both acupuncture and some herbal remedies may be beneficial in the treatment of PMS symptoms. According to the research, acupuncture and herbs such as ginkgo biloba reduced PMS symptoms by 50% or more compared with no treatment.

However, the researchers note that further large-scale, randomized controlled trials are necessary to support the findings.

It may not always be possible to prevent period fatigue. However, people can adopt certain measures to help regulate their energy levels throughout the month. These include:

• Adopting healthy sleep habits: Going to bed at the same time each night and waking up at roughly the same time each day can help regulate the hormones that induce sleep.
• Eating regular, balanced meals: Eating small, regular meals throughout the day helps stabilize blood glucose levels, possibly preventing energy crashes and fatigue.
• Staying hydrated: Dehydration can worsen fatigue. Drinking fluids at regular intervals will help prevent dehydration.
• Exercising regularly: Regular exercise can improve mood and sleep quality.

A person should see a doctor if they experience any of the following:

• fatigue that does not respond to at-home treatment
• fatigue that interferes with their ability to carry out daily activities
• other severe or debilitating PMS symptoms

According to the Office on Women’s Health, as many as 5% of females of childbearing age experience a more severe form of PMS known as premenstrual dysphoric disorder (PMDD). Severe period fatigue may be a symptom of PMDD, which generally requires medical treatment.

Anyone who experiences severe fatigue that persists after their period has ended should see a doctor. The doctor will want to rule out other possible causes of persistent fatigue, such as:

• depression
• anxiety
• chronic fatigue syndrome
• irritable bowel syndrome (IBS)
• hypothyroidism
• perimenopause

Period fatigue refers to a lack of energy or increased tiredness shortly before or during a period. It is a symptom of PMS.

Some people may be able to alleviate period fatigue and other PMS symptoms using home remedies, such as exercise, relaxation, and alternative therapies. Others may require medical treatment.

Anyone who is concerned about period fatigue should see a doctor. People who experience fatigue at times other than during their period should also see a doctor to help determine the cause.

Period fatigue: Treatment, causes, and prevention

Some people report a lack of energy or increased tiredness shortly before or during their period. They may refer to such episodes as “period fatigue.”

In this article, we outline the symptoms and causes of period fatigue, as well as the treatments and home remedies that may help alleviate it. We also discuss tips for preventing period fatigue and offer advice on when to see a doctor.

Period fatigue is a symptom of premenstrual syndrome (PMS). PMS is a group of symptoms that some people experience shortly before and during their period. These symptoms are due to hormonal changes that occur around the time of menstruation.

More than 90% of people who get periods report experiencing PMS symptoms. Some PMS symptoms that may accompany period fatigue include:

• headaches
• sleep problems
• appetite changes
• irritability
• anxiety
• depression
• mood swings
• crying spells
• period pains
• bloating

Although there is still debate about what causes PMS, experts believe that it occurs as a result of hormonal changes. A female’s ovaries produce the hormones estrogen and progesterone. Estrogen production increases during the first half of the menstrual cycle and decreases during the second half.

Levels of serotonin often decline in line with decreasing estrogen. Reduced levels of this neurotransmitter can lead to low mood and decreased energy levels. Other possible causes of period fatigue include:

• Low iron: Heavy bleeding during a period could lead to iron deficiency anemia. Without sufficient iron, the body is unable to produce the hemoglobin that red blood cells require to transport oxygen to the body’s cells. Symptoms can include weakness and fatigue.
• Food cravings: During a period, a person may experience food cravings. Eating too much food could lead to a spike and subsequent dip in blood glucose levels. This dip could leave a person feeling tired and fatigued.
• Disturbed sleep: Period pains and mood changes may make it difficult for a person to get to sleep or stay asleep throughout the night. The person may then experience tiredness and fatigue the following day.

Below are some potential treatment options for period fatigue:

Nonsteroidal anti-inflammatory drugs

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, can help alleviate pain and inflammation. If cramps are keeping a person awake, taking an NSAID before bedtime may help them get more restful sleep. As a result, they may feel less tired the following day.

Birth control pills

A doctor may prescribe birth control pills to help regulate hormone levels. They may recommend taking the pills back to back and skipping the placebo pills or the pill-free week. Doing so should help prevent fluctuations in hormone levels, thereby reducing PMS symptoms.

Supplements

The American College of Obstetricians and Gynecologists suggest that taking 1,200 milligrams of calcium a day may help reduce physical and mental PMS symptoms.

A person should always talk to their doctor before taking a supplement for the first time. Some supplements can interact with other medications that the person may be taking.

Antidepressants

In some cases, a doctor may prescribe antidepressants called selective serotonin reuptake inhibitors (SSRIs) to treat both the mental and physical symptoms of PMS. By reducing these symptoms, a person may feel more rested and less fatigued, but a doctor will need to monitor this treatment closely.

Examples of SSRIs include:

• fluoxetine (Prozac)
• citalopram (Cipramil)
• sertraline (Lustral)

Below are a few strategies that people can try at home to help alleviate period fatigue:

Adjusting room temperature

A person’s baseline body temperature increases by about 0.5°C before their period, which may contribute to poor or interrupted sleep. Lowering the room temperature slightly may help improve comfort and sleep quality, resulting in less fatigue the following day.

Practicing relaxation techniques

Some people may experience difficulty getting to sleep while on their period, and this can lead to increased levels of fatigue the next day.

Sleeping difficulties may arise as a result of physical aches and pains or increased levels of stress or anxiety. The following relaxation techniques may help alleviate tension in the body and mind:

• mindfulness meditation
• breathing exercises
• gentle exercise
• massage
• taking a warm bath before bed

Engaging in aerobic exercise

A 2014 study investigated the effects of aerobic exercise on 30 young women with PMS symptoms. All of the participants received daily vitamin B6 and calcium supplements. Some also performed aerobic exercise three times a week for 3 months.

In comparison with the control group, the participants who exercised regularly showed a significant reduction in period fatigue. Alongside this were improvements in blood health, including increased hemoglobin levels.

Trying alternative therapies

The findings of a 2014 meta-analysis suggest that both acupuncture and some herbal remedies may be beneficial in the treatment of PMS symptoms. According to the research, acupuncture and herbs such as ginkgo biloba reduced PMS symptoms by 50% or more compared with no treatment.

However, the researchers note that further large-scale, randomized controlled trials are necessary to support the findings.

It may not always be possible to prevent period fatigue. However, people can adopt certain measures to help regulate their energy levels throughout the month. These include:

• Adopting healthy sleep habits: Going to bed at the same time each night and waking up at roughly the same time each day can help regulate the hormones that induce sleep.
• Eating regular, balanced meals: Eating small, regular meals throughout the day helps stabilize blood glucose levels, possibly preventing energy crashes and fatigue.
• Staying hydrated: Dehydration can worsen fatigue. Drinking fluids at regular intervals will help prevent dehydration.
• Exercising regularly: Regular exercise can improve mood and sleep quality.

A person should see a doctor if they experience any of the following:

• fatigue that does not respond to at-home treatment
• fatigue that interferes with their ability to carry out daily activities
• other severe or debilitating PMS symptoms

According to the Office on Women’s Health, as many as 5% of females of childbearing age experience a more severe form of PMS known as premenstrual dysphoric disorder (PMDD). Severe period fatigue may be a symptom of PMDD, which generally requires medical treatment.

Anyone who experiences severe fatigue that persists after their period has ended should see a doctor. The doctor will want to rule out other possible causes of persistent fatigue, such as:

• depression
• anxiety
• chronic fatigue syndrome
• irritable bowel syndrome (IBS)
• hypothyroidism
• perimenopause

Period fatigue refers to a lack of energy or increased tiredness shortly before or during a period. It is a symptom of PMS.

Some people may be able to alleviate period fatigue and other PMS symptoms using home remedies, such as exercise, relaxation, and alternative therapies. Others may require medical treatment.

Anyone who is concerned about period fatigue should see a doctor. People who experience fatigue at times other than during their period should also see a doctor to help determine the cause.

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

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

  90 112 1.5 Stress can make you feel bad during your period

  • 1.6 Causes of poor health well-being 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.