What are the main causes of period fatigue. How can you effectively treat and prevent fatigue during menstruation. What lifestyle changes can help alleviate period-related exhaustion.

Understanding Period Fatigue: A Common PMS Symptom

Period fatigue is a widespread symptom of premenstrual syndrome (PMS) that affects numerous individuals during their menstrual cycle. More than 90% of people who menstruate report experiencing PMS symptoms, with fatigue being a significant concern. This exhaustion can impact daily life, causing a lack of energy and increased tiredness shortly before or during menstruation.

Period fatigue often occurs alongside other PMS symptoms, including:

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

The Hormonal Rollercoaster: Unraveling the Causes of Period Fatigue

The primary cause of period fatigue is believed to be hormonal fluctuations during the menstrual cycle. Estrogen production increases during the first half of the cycle and decreases during the second half. This decline in estrogen levels often coincides with a reduction in serotonin, a neurotransmitter associated with mood regulation and energy levels.

Are there other factors contributing to period fatigue? Indeed, several additional causes may exacerbate this symptom:

1. Iron deficiency: Heavy menstrual bleeding can lead to iron-deficiency anemia, resulting in weakness and fatigue.
2. Food cravings and blood sugar fluctuations: Indulging in cravings may cause spikes and dips in blood glucose levels, leading to fatigue.
3. Disturbed sleep: Period pains and mood changes can disrupt sleep patterns, causing daytime tiredness.

Effective Treatments to Combat Period Fatigue

Fortunately, several treatment options are available to help alleviate period fatigue and its associated symptoms. These include:

1. Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

NSAIDs, such as ibuprofen, can help reduce pain and inflammation associated with menstruation. Taking an NSAID before bedtime may improve sleep quality, leading to reduced fatigue the following day.

2. Birth Control Pills

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

3. Nutritional Supplements

The American College of Obstetricians and Gynecologists suggests that consuming 1,200 milligrams of calcium daily may help alleviate both 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, healthcare providers may prescribe selective serotonin reuptake inhibitors (SSRIs) to address both mental and physical symptoms of PMS. By reducing these symptoms, individuals may experience improved rest and decreased fatigue. Common SSRIs include fluoxetine (Prozac), citalopram (Cipramil), and sertraline (Lustral).

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, which can disrupt sleep. Lowering the room temperature slightly may improve comfort and sleep quality, resulting in reduced fatigue.

2. Relaxation Techniques

Practicing relaxation methods can help alleviate tension and promote better sleep during menstruation. Effective techniques include:

• Mindfulness meditation
• Deep breathing exercises
• Gentle stretching or yoga
• Massage therapy
• Taking a warm bath before bedtime

3. Regular Aerobic Exercise

A 2014 study demonstrated that regular aerobic exercise can significantly reduce period fatigue and improve overall blood health. Participants who engaged in aerobic activities three times a week for three months experienced notable improvements in their PMS symptoms, including reduced fatigue and increased hemoglobin levels.

Nutrition and Hydration: Key Factors in Managing Period Fatigue

Proper nutrition and hydration play crucial roles in managing period fatigue. Can specific dietary choices help alleviate menstrual exhaustion? Indeed, focusing on nutrient-dense foods and maintaining adequate hydration can make a significant difference.

Nutrient-Rich Foods to Combat Fatigue

Incorporating the following foods into your diet may help reduce period fatigue:

• Iron-rich foods: Lean meats, leafy greens, and legumes
• Complex carbohydrates: Whole grains, sweet potatoes, and quinoa
• Omega-3 fatty acids: Fatty fish, chia seeds, and walnuts
• Magnesium-rich foods: Almonds, avocados, and dark chocolate
• Vitamin B6 sources: Bananas, chickpeas, and poultry

Hydration Strategies

Staying well-hydrated is essential for managing period fatigue. Aim to drink at least 8-10 glasses of water daily, and consider incorporating hydrating foods such as watermelon, cucumber, and celery into your diet. Herbal teas, particularly those with anti-inflammatory properties like ginger or chamomile, can also be beneficial.

Stress Management: A Crucial Component in Combating Period Fatigue

Stress can exacerbate period fatigue and other PMS symptoms. Implementing effective stress management techniques can help alleviate these issues and improve overall well-being during menstruation.

Stress-Reducing Activities

Consider incorporating the following stress-management practices into your routine:

• Regular meditation or mindfulness practices
• Journaling or expressive writing
• Engaging in hobbies or creative activities
• Spending time in nature
• Practicing progressive muscle relaxation
• Seeking support from friends, family, or a therapist

Time Management and Prioritization

Effective time management can help reduce stress and conserve energy during menstruation. Try these strategies:

1. Create a realistic to-do list, prioritizing essential tasks
2. Break larger projects into smaller, manageable steps
3. Schedule regular breaks throughout the day
4. Learn to say “no” to non-essential commitments
5. Delegate tasks when possible

Alternative Therapies for Period Fatigue Relief

Some individuals find relief from period fatigue through alternative therapies. While scientific evidence may be limited, many people report benefits from these approaches:

1. Acupuncture

This traditional Chinese medicine technique involves inserting thin needles into specific points on the body. Some studies suggest that acupuncture may help alleviate PMS symptoms, including fatigue.

2. Aromatherapy

Essential oils such as lavender, peppermint, and citrus scents may help improve mood and energy levels. Use them in a diffuser or add a few drops to a warm bath.

3. Herbal Remedies

Certain herbs, such as ginkgo biloba, evening primrose oil, and chaste tree berry, have been traditionally used to manage PMS symptoms. However, it’s crucial to consult with a healthcare provider before using any herbal supplements.

When to Seek Medical Advice for Period Fatigue

While some degree of fatigue during menstruation is common, excessive or debilitating exhaustion may warrant medical attention. When should you consult a healthcare provider about period fatigue?

Consider seeking medical advice if:

• Fatigue significantly interferes with daily activities or quality of life
• You experience severe mood changes or depression during your period
• Period fatigue is accompanied by heavy or prolonged bleeding
• You have a family history of endometriosis or other reproductive health issues
• Home remedies and lifestyle changes do not provide adequate relief

A healthcare provider can assess your symptoms, rule out underlying conditions, and develop a personalized treatment plan to help manage period fatigue effectively.

Tracking Symptoms: A Valuable Tool in Managing Period Fatigue

Keeping a detailed record of your menstrual cycle and associated symptoms can provide valuable insights into patterns and triggers of period fatigue. How can symptom tracking benefit those experiencing menstrual exhaustion?

Benefits of Symptom Tracking

• Identifies patterns in fatigue levels throughout the menstrual cycle
• Helps pinpoint potential triggers, such as dietary choices or stress levels
• Assists in evaluating the effectiveness of treatments and lifestyle changes
• Provides valuable information to share with healthcare providers
• Empowers individuals to take a proactive approach to managing their menstrual health

Effective Tracking Methods

Consider using one of the following methods to track your menstrual symptoms:

1. Smartphone apps designed for menstrual tracking
2. A physical journal or planner dedicated to cycle tracking
3. A spreadsheet or digital document to record symptoms and patterns
4. A combination of methods that works best for your lifestyle and preferences

When tracking symptoms, be sure to note factors such as energy levels, sleep quality, mood changes, physical symptoms, and any interventions or treatments used.

Building a Support System: The Importance of Community in Managing Period Fatigue

Dealing with period fatigue can be challenging, but having a strong support system can make a significant difference. How can building a community help individuals cope with menstrual exhaustion?

Benefits of a Support System

• Provides emotional support and understanding
• Offers opportunities to share experiences and coping strategies
• Reduces feelings of isolation or frustration
• Encourages accountability in maintaining healthy habits
• Promotes awareness and advocacy for menstrual health issues

Creating a Supportive Environment

Consider the following strategies to build a supportive community:

1. Join online forums or support groups focused on menstrual health
2. Attend local workshops or events related to women’s health
3. Share experiences with trusted friends or family members
4. Participate in awareness campaigns or volunteer for organizations that promote menstrual health education
5. Consider starting a support group in your local community or workplace

Remember that open communication about menstrual health can help reduce stigma and promote better understanding and support for those experiencing period fatigue.

Workplace Considerations: Navigating Period Fatigue in Professional Settings

Managing period fatigue in the workplace can present unique challenges. How can individuals address their needs while maintaining professional responsibilities?

Strategies for Managing Period Fatigue at Work

• Communicate with supervisors or HR representatives about accommodations if needed
• Schedule demanding tasks during times of higher energy when possible
• Take short breaks throughout the day to rest and recharge
• Keep healthy snacks and water readily available
• Consider using a standing desk or ergonomic chair to improve comfort
• Practice stress-reduction techniques during lunch breaks or between tasks

Advocating for Menstrual Health in the Workplace

Promoting awareness and understanding of menstrual health issues in professional settings can lead to more supportive work environments. Consider:

1. Initiating discussions about menstrual health policies
2. Suggesting the provision of menstrual products in workplace restrooms
3. Encouraging flexible work arrangements when needed
4. Supporting colleagues who may be experiencing similar challenges
5. Participating in or organizing workplace wellness initiatives that address women’s health

By addressing period fatigue openly and proactively in professional settings, individuals can help create more inclusive and supportive work environments for all.

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.

Why You Should Not Ignore Tiredness during Your Period

09 July 2019    by – Dr Demetri C Panayi

Feeling fatigued and tired is a common occurrence that can be a direct impact of excessive physical activity, lack of sleep, unhealthy eating habits, or a side effect of some types of medication. Although most of these causes can be controlled and avoided, tiredness during the weeks leading up to (PMS) and during your period may be caused by an underlying health issue.

Many women suffer from menorrhagia, which is more commonly known as heavy periods. Around 1 in 3 women will seek treatment for the issue.

If heavy bleeding is interfering with your everyday life, you shouldn’t ignore it, as your body could be telling you there is something seriously wrong.

When Is a Period Heavy?

Throughout your menstrual cycle, the degree of menstrual bleeding differs from woman to woman; a period can be considered ‘heavy” when the following symptoms occur:

• At least one sanitary towel or tampon is soaked through each hour
• A pad and a tampon is used at the same time
• Waking up in the night to change sanitary product
• Bleeding for more than a week
• Large blood clots
• Normal day-to-day activities are affected

Extreme Tiredness May Be An Underlying Medical Condition

Heavy menstrual bleeding often causes women to feel tired, commonly known as period fatigue. This is normal due to the decrease in oestrogen levels, which occurs around this point in your menstrual cycle. Your energy levels will usually return to normal within a few days as your hormone levels begin to increase again. However, for some women, period fatigue and mood swings may last longer and be more extreme. Some women may experience pre-menstrual symptoms and find themselves completely sluggish and unable to properly carry out routine activities, signifying something more severe.

This should be investigated as there could, in fact, be a medical reason or underlining gynaecological conditions as to why your energy levels are low and you feel so fatigued during your period. You may generally be a person whose periods cause them to feel more tired than others, or you might have an underlying medical issue like anaemia or an underactive thyroid. The important point to make is that you should never ignore extreme menstrual fatigue.

Premenstrual syndrome

A few women will experience a combination of symptoms in a predictable pattern before their period. Premenstrual syndrome describes extreme changes in physical and emotional health that appear before the onset of your period and persist for a few days after it starts. Whilst PMS some symptoms are similar to those experienced during a period, their severity significantly interrupts everyday life and creates physical and mental suffering.

Even though the precise cause of premenstrual syndrome is unknown, research points to hormone shifts, pre-existing mental health issues, and particular lifestyle variables as significant factors. Premenstrual dysphoric disorder is the term used to describe very severe types of premenstrual syndrome, which need for further medical care.

Iron Deficiency Anaemia

The most common cause of iron deficiency anaemia is menorrhagia since there is often a significant amount of blood loss. The symptoms of iron deficiency anaemia include tiredness, pale skin, shortness of breath and heart palpitations during your menstrual cycles.

A diagnosis can be given after carrying out a full blood test to determine whether the number of red blood cells is within the normal range. If diagnosed with iron deficiency anaemia, your doctor will normally advise you to take iron supplements and improve your diet to increase the amount of iron-rich foods you eat; to compensate for the loss of nutrients during heavy periods.

Where heavy periods are the reason for your anaemia, medication is typically prescribed by your GP. There are several treatment options available for menorrhagia, and these will vary from patient to patient depending on several factors, including severity, medical history and lifestyle. Where medication is ineffective, surgical treatment may be recommended.

Hypothyroidism and Hyperthyroidism

The thyroid is a small butterfly-shaped gland found in the neck, the function of which is to produce hormones to regulate the metabolism of your body naturally.

Some women who experience extreme period fatigue and tiredness may find that they have an underactive thyroid, which means your thyroid is not producing enough hormones. Symptoms include feeling exhausted and wanting to sleep all the time even if you have had a full ‘night’s rest. Other common symptoms include weight gain and feelings of depression. Around 15 in 1000, women in the UK will suffer from hypothyroidism.

The opposite might occur where the thyroid is overactive and produces an excess of certain hormones; this is called hyperthyroidism.

Your GP can determine if you have a thyroid problem by carrying out a thyroid function test, taking a blood sample to measure hormone levels. If diagnosed, hormone replacement tablets are prescribed and should be taken daily, with blood tests being carried out regularly to monitor hormone levels.

Period Fatigue Recommendations

If you are experiencing heavy periods or extreme period fatigue, ensure that you see your GP or a private gynaecologist to outline whether it is due to any underlying health issues or not.

Some ways to combat the feeling of tiredness during your period include drinking plenty of water to avoid dehydration, improving sleep quality by getting at least 8 hours of sleep, and doing some physical activity or exercise – as it is the best fighter of period fatigue.

Private Gynaecologist London

Periodic abdominal pain, nausea and weakness during menstruation: causes and remedies

Menstruation is a natural process in the female body, but sometimes it is accompanied by severe symptoms such as severe abdominal pain, nausea and weakness. How to cope with discomfort and what methods will help relieve pain – read our article.

For many women, menstruation is a time when they feel uncomfortable in their body. Many face problems such as severe abdominal pain, nausea and weakness. These problems can have a serious impact on women’s physical and emotional well-being.

Many women around the world experience these problems. According to statistics, more than 80% of women experience abdominal discomfort during menstruation. Nausea and weakness can also be common symptoms.

Some women experience no discomfort, but for others the symptoms are so severe that they make daily life difficult. In this article, we look at the causes of abdominal pain, nausea, and weakness during menstruation, and ways to alleviate the discomfort.

What is menstruation and how does it cycle?

Menstruation is a natural process of the female body that occurs every month in women during their reproductive years. It is associated with ovulation, the process by which a matural egg is released from the ovary so that it can be fertilized.

The menstrual cycle usually lasts 28 days, but in some women it can last from 21 to 35 days. In the first phase of the cycle, hormones cause the lining of the uterus to grow and thicken in preparation to receive a fertilized egg. If fertilization does not occur, the body begins to reject the unnecessary mucous membrane, which happens during menstruation.

In the first days of menstruation, women often experience various unpleasant symptoms, such as abdominal pain, nausea, weakness, sleep and mood disturbances. There are many ways to relieve these symptoms, from medications to lifestyle and dietary changes.

It is important to remember that every woman is unique and her cycle may differ from the average described. If you experience severe pain and discomfort during your period, see your doctor to rule out serious causes.

Norm and deviations during menstruation: how to understand that something is wrong?

Every woman is unique and may have her own experience during her period. However, there are some common signs that help determine what a menstrual disorder is.

One of the most common symptoms is abdominal pain. Some discomfort during menstruation is considered normal, however, if the pain becomes unbearable, this may indicate a problem.

Nausea and dizziness can also be signs of menstrual irregularities. While mild nausea may be normal, severe nausea or vomiting may be related to other medical conditions and should be discussed with a doctor.

In addition, menstruation may be accompanied by weakness and fatigue. This may be due to blood loss, or it may be a sign of iron deficiency or other medical conditions. If the weakness becomes unbearable, you should consult a doctor.

In general, if changes in general well-being are strong and do not disappear after two or three days, it is worth contacting a gynecologist and undergoing an examination to rule out possible problems.

Premenstrual symptoms: what are they and what are they?

Premenstrual symptoms (PMS) are a complex set of physiological and psychological changes that occur in a woman’s body in the period before the onset of menstruation. They can occur in most women and vary in intensity and duration.

PMS symptoms may include:

• nervousness and irritability;
• headaches and dizziness;
• pain in the abdomen and back;
• swelling and weight changes;
• acne and skin changes;
• sleep and appetite disorders;
• nausea and vomiting.

The causes of PMS are changes in the level of hormones in a woman’s body, especially the levels of estrogen and progesterone. Imbalances in these hormones can cause a variety of PMS symptoms.

A healthy lifestyle, moderate physical activity, a balanced diet and stress reduction are recommended for women to help relieve PMS. In case of severe manifestations of PMS symptoms, it is necessary to consult a gynecologist for drug therapy.

First Aid for Pain and Nausea During Menstruation

1. Place hot water on your loose belly

Pour hot water into a plastic bladder or heating pad and place on your belly for a few minutes. Contact with warm water will help relax the muscles and reduce spasms in the body.

2. Have warm drinks and food

Tea, coffee, and a hot drink can help relieve pain and cramps. Eat small meals to reduce the chance of nausea and vomiting during your period.

3. Take pain medication

If pain and cramps become unbearable, take paracetamol or ibuprofen. However, before using medication, one should consult a doctor or pharmacist for the correct dosage.

4. Do simple muscle relaxation exercises

Sit on the floor and lift your right leg, keeping it in weight for 15 seconds. Then change your leg. Repeat the exercise several times to expand the blood vessels and reduce pain.

5. Seek medical attention

If pain and nausea do not improve within 2-3 days, you should immediately consult a doctor. Additional symptoms such as blood during menstruation, fever, and weakness may indicate a more serious condition that needs to be treated immediately.

Ways to relieve menstrual pain: Medications

Medications are one of the most popular ways to relieve menstrual pain. Depending on the degree of pain and the characteristics of the body, the doctor may prescribe different types of pain medications. Some are available without a prescription, others require a doctor’s prescription.

The most common drugs for pain relief during menstruation are non-narcotic analgesics such as aspirin, ibuprofen or paracetamol. They can reduce pain and eliminate headaches that may accompany menstruation. However, before using these drugs, you need to make sure they are safe for your particular case and be sure to consult your doctor.

Stronger analgesics are also available, such as certain types of narcotics. They can help in severe cases of menstrual pain. However, these drugs can cause serious side effects and can be addictive, so their use should be strictly controlled and only on prescription.

Another option for pain medications are the so-called antispasmodics. These drugs can help with period cramps and muscle contractions inside the uterus. However, before you start taking these drugs, you need to get advice from your doctor.

Menstrual Pain Relief: Exercise

Being physically active during your period can help relieve abdominal pain and speed up the blood thinning process, which can help shorten the days of your period.

Here are a few types of exercises that can reduce menstrual pain:

• Yoga – Exercises such as belly crawling, reverse posture, and torso bending help increase the space between the ribs and pelvis, removing the feeling of tightness and spreading blood flow in small pelvis;
• Strength training – exercises with machines, such as pull-ups, squats and deadlifts, can reduce the delivery of incinerated bottled water, born after months of milk, sorry, the joy of life.;
• Cardio – exercise on treadmills, exercise bikes, elliptical trainers and simple outdoor runs will help release endorphins, lowering stress and depression hormones, making you more relaxed and less sensitive to pain;
• Stretching – Stretching before and after exercise can help relieve muscle and joint pain, improve blood flow, and improve flexibility.

It is important to remember that each organism is individual, so before starting any physical exercise, you should consult your doctor and choose the appropriate load based on your physical capabilities.

Ways to Relieve Period Pain: Therapeutic Practices

There are many therapeutic practices that can help relieve menstrual pain. Some of them may be more effective than others, but each person can find the one that works best for him.

Nutrition Optimization:

Pain during menstruation can be caused by a lack of certain nutrients, such as magnesium, calcium, vitamins B and E. Good nutrition can help reduce pain or completely eliminate it. It is recommended to increase the intake of vegetables, herbs, legumes, fish and nuts, as well as reduce the intake of animal fats and sugars.

Physical activity:

According to most health professionals, exercise and regular exercise can help reduce menstrual pain. Stretching exercises, yoga or swimming, can help relax muscles and relieve pain. It is recommended to start with light exercises and do not forget about proper breathing during sports.

Acupressure:

Acupressure is a health method in which special points on the body are applied with fingers or needles. Some of these points are found on the abdomen and can help relieve menstrual pain. Certain points can be about two fingers down from the navel or 2-3 cm below the pelvic bones. You need to massage these points in a circular motion, first with light pressure, and then increase the pressure for a few seconds. If desired, you can also use special massage markers.

• Nutrition optimization
• Physical activity
• Acupressure

Diet and nutrition during menstruation: what and how to eat?

Surprisingly, nutrition can reduce the symptoms of menstruation and make it easier on the body. Instead of making things worse, opt for healthy foods and avoid food groups that can worsen symptoms.

The following foods should be included in the menstrual diet:

• Iron: Iron helps restore blood hemoglobin levels that fall during menstruation. Iron-rich foods include: meat, fish, legumes, and vegetables such as spinach and broccoli.
• Magnesium: magnesium can help reduce pain. It is found in whole grains, nuts, green vegetables and fruits.
• Vitamin D: Vitamin D improves sleep quality and helps fight depression, which can be especially helpful during menstruation. It is found in jam, fish oil and egg yolks.
• Water: Drinking enough water can reduce swelling and avoid dehydration.

The following foods to avoid during menstruation:

• Caffeine: caffeine may worsen nervousness and anxiety, which may be associated with menstrual symptoms. Limit your intake of caffeine in tea and coffee.
• Pickle: avoid excessive salt intake to avoid water retention and reduce bloating.
• Sweeteners: Avoid sugar and other sweeteners that can worsen mood and increase blood sugar. Switch to healthier sweets like dried fruits and natural juices.
• Fatty foods: avoid fatty foods during menstruation as they can interfere with the digestive system and increase pain.

Remember that a healthy diet is just one part of a healthy body. Try to avoid alcoholic beverages and nicotine, and it will become much easier for you to cope with all the symptoms of menstruation.

How to deal with pain and nausea in public places?

With pain and nausea during menstruation, the question inevitably arises of how to behave in public places. First of all, you need to remain calm and not panic.

If possible, find a secluded place to rest. If this is not possible, then gauze pads or tampons can be used to easily go to the toilet and take any necessary treatment.

Perhaps you should turn to friends or loved ones for support and help. But if there is no one nearby, then you can ask for help from the staff of the store, cafe, restaurant.

It is important to remain calm and not be ashamed of your problems, because this situation can happen to anyone and anywhere. Those who have experienced a similar situation can most likely recommend their own methods for managing pain and nausea during menstruation in public places.

Information about problems related to menstruation is becoming more accessible today, so people around us, including community staff, can be understanding and helpful. In any case, it is important not to forget about your own health and well-being!

When should I see a doctor for pain and nausea during my period?

If pain interferes with your daily activities and does not improve with home remedies, you should definitely consult a gynecologist.

Also, if you notice unusual changes in your cycles, such as increased pain and a noticeable deterioration in health during your period, this may be a sign of a serious problem, such as endometriosis or uterine fibroids. In this case, it is important to get medical help as soon as possible.

If you did not have any health problems during your period before, but now you have symptoms that interfere with your life, a consultation with a specialist becomes mandatory.

Do not forget that every woman has her own body, and therefore, if you have fears and doubts, it is best to consult an experienced doctor and get individual advice and treatment.

Does sex affect menstrual pain?

One of the common myths about menstrual bleeding is that sex during menstruation is dangerous and can lead to more pain. This statement, however, is not true. In many cases, sex can even help reduce the pain and other symptoms associated with menstruation.

In fact, sexual activity can help relax the pelvic muscles, which can reduce pain and spasms, as well as reduce the amount of blood produced. Additionally, orgasm releases endorphins, natural painkillers that can help reduce pain.

However, if you have a free choice, it is worth considering the risks. During menstruation, the likelihood of infection is high, as the cervix dilates a little and this increases the risk of infection in the genitals. Also, sex can cause more bleeding, so it’s best to abstain on heavier days.

If you decide to have sex while you are on your period, remember to protect yourself, including using a condom to protect yourself from infections and being gentle on the delicate and sensitive vaginal mucosa.

What should I do if menstrual pain is interfering with work and daily life?

If the pain during the monthly cycle greatly interferes with work and daily life, you should consult a gynecologist. The doctor may order tests and ultrasounds to identify possible causes of pain and prescribe effective treatment.

In addition to visiting a doctor, you can try pain medicines that are available at pharmacies without a prescription. For example, paracetamol or ibuprofen can help reduce pain and make you feel better during your period.

It is very important to take care of your health and follow your doctor’s recommendations. Refusal of self-medication and timely access to medical specialists will help to avoid serious complications and life problems.

Also, it is necessary to pay attention to general health. Regular exercise, a healthy diet, moderate alcohol and nicotine use, and regular visits to the doctor will help to avoid inflammatory processes in the body and improve overall health.

If the pain exceeds the norm and is not relieved even with medication, you should immediately seek medical help.

Questions about choosing hygiene products during menstruation: how to choose the right option?

One of the key aspects of personal care during menstruation is the choice of hygiene products. In our world, there are many options – tampons, pads, monthly cups, and each of them has its own advantages and disadvantages.

Before choosing the right option, you need to determine your preferences and needs. For example, if you prefer a more convenient and discrete product, consider tampons. However, if you are sensitive to chemical involvement in your body, then pads or menstrual cups may be a better option for you.

Important criteria such as strength and absorption rate should also be taken into account. Nobody wants hygiene products to leak, leading to discomfort and inconvenience. Therefore, pay attention to the number of leaks on the proposed product.

Finally, don’t forget to read other women’s reviews of the product you are considering. This will help you make a more informed choice and purchase the best quality product for your needs.

In general, choosing a menstrual hygiene product is an important step in taking care of yourself. Follow our recommendations, experiment with your preferences and find your perfect fit.

How to reduce the risk of pain and other premenstrual symptoms?

1. Take care of your health. Regularly undergo examinations and consultations with a gynecologist.

2. Maintain a healthy lifestyle. Eat a healthy diet and avoid smoking and alcohol. Exercise regularly and maintain a healthy weight.

3. Use relaxation techniques. Learn meditation, yoga, deep breathing and other relaxation techniques to help you manage stress and reduce pain.

4. Take pain medication. Some medicines can help relieve menstrual pain. However, before you start taking any medications, be sure to check with your doctor.

5. Avoid stress and strain. It is important not only to be able to relax, but also to avoid strong physical and emotional stress that can worsen your well-being.

6. Consult a specialist if the pain becomes frequent and severe. If you notice that your abdominal pain has become stable and very severe, do not hesitate to contact your gynecologist. You may need additional testing or treatment.

Is it possible to avoid pain during menstruation without the use of drugs?

Yes, there are ways to reduce or get rid of pain during menstruation without the use of drugs.

First of all, it is important to follow proper nutrition. It is recommended to consume more vegetables and fruits, as well as nuts and fish, as they contain beneficial micronutrients that reduce inflammation and irritation.

It is also worth paying special attention to the daily routine and sufficient rest. Reducing stress and relaxing can go a long way in helping to reduce menstrual pain.

Various exercises, such as yoga or Pilates, help strengthen muscles and reduce pain.

It is important to remember that every body is different, so different ways to relieve pain during menstruation may be suitable for each woman. It is highly recommended to discuss ways to relieve pain with your doctor.

Other popular treatments for menstrual pain relief: what do the studies say?

In addition to the traditional methods for relieving menstrual pain, such as applying heat, reducing physical activity, and using drugs based on ibuprofen or paracetamol, there are other popular methods.

For example, one such method is yoga and stretching. Research shows that yoga during your period can reduce pain and improve overall well-being. It is also worth paying attention to playing sports, such as swimming, which can also relieve pain.

The use of certain natural resources, such as ginger, mint eye mask, or aromatherapy, can also help with menstrual pain. Several studies have confirmed the effectiveness of certain herbal preparations, such as vitex agnukola and black cumin, for pain during menstruation. But, remember that the use of various alternative methods is associated with the risk of unpredictable side effects and it is recommended to consult a doctor before use.

• Findings:
• – Yoga and stretching may reduce pain;
• – Sports such as swimming can also relieve pain;
• – Using some natural resources such as ginger, mint and black cumin can help relieve menstrual pain;
• – As with any other treatment, you should also consult a doctor before using traditional methods.

Related videos:

Q&A:

What is menstruation and how does it happen?

Menstruation is a natural process in women in which blood, mucus and tissues from the uterus are shed every month. It usually starts at age 11-14, lasts 3 to 7 days, and recurs every 21-35 days. Menstruation begins when the levels of two female hormones (estrogen and progesterone) first rise and then fall sharply.

Why do I have abdominal pain during my period?

Abdominal pain during menstruation is normal and is associated with contractions of the uterus, which is getting rid of unnecessary tissues. But if the pain is too strong, it may be due to uterine cramps, cysts, or tumors. In this case, you should immediately consult a doctor.

What can be done to relieve menstrual pain?

There are several ways to relieve menstrual pain. Some girls prefer to take painkillers like ibuprofen, others use heating pads on their stomachs. Yoga exercises and relaxing treatments, such as hot showers or baths, also help.

What can cause nausea and weakness during menstruation?

Nausea and weakness during menstruation can be caused by changes in hormone levels in the body, but can also be associated with a number of other factors such as low hemoglobin levels, anemia, stress, lack of sleep, and others.

What should I do if my period lasts longer than usual?

If your period lasts longer than usual or is too heavy, you should contact your doctor. You may need to have additional tests, including an ultrasound, hysteroscopy, or MRI. Depending on the results of the studies, the doctor will suggest a therapy that will help eliminate the problem.

What can be done to avoid pain during menstruation?

There are several ways to help you avoid period pain. For example, regular abdominal exercises can strengthen the abdominal muscles and reduce pain. In addition, it is important to monitor the level of vitamins and minerals, as well as avoid stressful situations and abuse alcohol and coffee.

Can abdominal pain during menstruation be related to pregnancy?

Abdominal pain during menstruation may be associated with pregnancy, but this is extremely rare. If you suspect pregnancy, it is best to take a pregnancy test or see a doctor for an examination.

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

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Many women feel tired during their periods 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 keep track of 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 bedding, 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

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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/2019/03/1145156.htm

Menstrual Associated Sleep Disorder

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

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