What causes period fatigue? How can it be treated? What steps can be taken to prevent it? Find the answers to these questions and more in this comprehensive article.

Symptoms and Causes of Period Fatigue

Period fatigue, a common phenomenon experienced by many, is a symptom of premenstrual syndrome (PMS). PMS is a collection of physical and emotional symptoms that can occur shortly before and during one’s menstrual cycle. More than 90% of people who menstruate report experiencing PMS symptoms, which can include:

• Headaches
• Sleep problems
• Appetite changes
• Irritability
• Anxiety
• Depression
• Mood swings
• Crying spells
• Period pains
• Bloating

The primary cause of PMS and period fatigue is believed to be hormonal changes. During the menstrual cycle, the ovaries produce the hormones estrogen and progesterone. Estrogen levels increase during the first half of the cycle and decrease during the second half. This fluctuation in hormone levels can lead to a decline in serotonin, a neurotransmitter that regulates mood and energy levels.

Other potential causes of period fatigue include:

1. Low iron levels: Heavy bleeding during a period can lead to iron deficiency anemia, which can cause weakness and fatigue.
2. Food cravings: Indulging in unhealthy food cravings during a period can cause blood glucose levels to spike and then plummet, leading to tiredness.
3. Disturbed sleep: Period pains and mood changes can make it difficult to fall asleep or stay asleep, resulting in fatigue the following day.

Treatments for Period Fatigue

Fortunately, there are various treatment options available to alleviate period fatigue:

Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

NSAIDs, such as ibuprofen, can help reduce pain and inflammation. Taking an NSAID before bedtime may help a person get more restful sleep, leading to decreased fatigue the next day.

Birth Control Pills

A doctor may prescribe birth control pills to help regulate hormone levels and reduce PMS symptoms, including period fatigue.

Supplements

The American College of Obstetricians and Gynecologists suggests that taking 1,200 milligrams of calcium per day may help alleviate both physical and mental PMS symptoms. However, it’s essential to consult a doctor before starting any new supplements, as they can interact with other medications.

Antidepressants

In some cases, a doctor may prescribe selective serotonin reuptake inhibitors (SSRIs), a type of antidepressant, to treat the mental and physical symptoms of PMS, potentially reducing period fatigue.

Home Remedies for Period Fatigue

In addition to medical treatments, there are several home remedies that may help alleviate period fatigue:

Adjusting Room Temperature

Since body temperature increases by about 0.5°C before a period, lowering the room temperature slightly may improve comfort and sleep quality, leading to less fatigue the following day.

Practicing Relaxation Techniques

Techniques such as mindfulness meditation, breathing exercises, gentle exercise, massage, and taking a warm bath before bed can help alleviate tension in the body and mind, improving sleep and reducing fatigue.

Engaging in Aerobic Exercise

A 2014 study found that regular aerobic exercise, combined with vitamin B6 and calcium supplements, can significantly reduce period fatigue and improve blood health, including increased hemoglobin levels.

Preventing Period Fatigue

To prevent or minimize period fatigue, consider implementing the following strategies:

1. Maintain a balanced, nutrient-rich diet to ensure adequate iron and other essential vitamins and minerals.
2. Engage in regular physical activity, including aerobic exercise, to boost energy levels and improve overall health.
3. Practice stress management techniques, such as meditation or yoga, to help regulate hormones and reduce PMS symptoms.
4. Establish a consistent sleep routine and aim for 7-9 hours of sleep per night.
5. Keep a menstrual cycle diary to identify patterns and triggers, allowing you to better manage period fatigue.

When to Seek Medical Attention

If period fatigue is severe, persistent, or interferes with daily activities, it’s important to consult a healthcare provider. They can help determine the underlying cause and provide appropriate treatment options to alleviate the symptoms. In some cases, period fatigue may be a sign of an underlying medical condition that requires further evaluation and management.

Conclusion

Period fatigue is a common and often challenging experience for many people who menstruate. By understanding the causes, exploring treatment options, and implementing preventive measures, individuals can take steps to manage period fatigue and maintain their energy levels throughout the menstrual cycle. Remember, if period fatigue becomes a persistent or debilitating issue, it’s always best to seek the guidance of a healthcare professional.