Bad mood, fatigue, headache are typical symptoms that lead to premenstrual fatigue. Let’s see how to best manage it
You may experience some degree of discomfort every month just before your period. Sickness, swelling, and headaches are common symptoms of PMS, as is fatigue. Feeling tired and listless can sometimes make your day difficult. In some cases, fatigue can be so extreme that it prevents you from going to work, school, or even doing the things you enjoy.
So here’s what you can do to give some energy when that time of the month approaches.
In this article
Is it normal to have premenstrual fatigue?
Yes. In fact, fatigue is one of the most common symptoms of PMS. So while it can be uncomfortable and annoying to feel low on energy just before your period, it’s completely normal.
In most cases, feeling tired before your period is nothing to worry about. However, severe fatigue accompanied by certain emotions can be a sign of premenstrual dysphoric disorder (PMDD), a more severe form of PMS that often requires treatment.
PMDD usually occurs 7 to 10 days before a period and has many of the same symptoms as PMS. In addition to symptoms such as fatigue, bloating, digestive problems, and headaches, people with PMDD have emotional symptoms, such as:
- crying fits
- lack of interest in usual activities and relationships
- feeling out of control
Premenstrual fatigue: how to fight it
Create a healthy bedtime routine.
This is especially important in the days leading up to your period. A healthy bedtime routine can include: taking a relaxing bath in the evening, turning off TV or any screen at least an hour before bed, sleeping at the same time every night, and avoiding heavy meals and caffeine four to six hours before bed. .
Focus on foods with less sugar.
Go for a healthy diet and avoid alcohol. This can help keep energy levels high. Try to avoid foods and drinks with added sugars, such as sodas and energy drinks. All of these can cause a blood sugar spike, followed by an energy crash.
Prioritize your training.
According to one study, a moderate amount of aerobic exercise (at least 2 hours before bedtime) can help boost energy levels, improve focus, and relieve most PMS symptoms.
Try Chinese medicine. One study found significant improvement in PMS and PMDD symptoms, including fatigue, by those who used Chinese herbal medicine and acupuncture to treat their symptoms.
Keep your bedroom cool. Use fans, an air conditioner, or open a window to keep your bedroom between 16 and 19 degrees. This way you will sleep well despite your high body temperature.
Stay hydrated. Don’t forget to keep yourself hydrated by drinking at least 8 glasses of water every day. Being dehydrated can make you feel tired and can also make other PMS symptoms worse.
Try relaxation techniques. Try using relaxation techniques that promote rest before bed. Some options include deep breathing exercises, meditation, and progressive relaxation therapy.
When to see a doctor
If you are still feeling tired and having trouble functioning, be sure to contact your doctor to be screened for PMDD or to see if there is another problem causing your fatigue.
Getting treatment for PMDD can greatly reduce symptoms, including fatigue. Some treatments include:
- Antidepressants: they reduce fatigue, relieve emotional symptoms, reduce food cravings and improve sleep. (a Swedish study tried to identify a new type of treatment, pursuing a goal other than antidepressants. That is: progesterone)
- Birth control pills: by inhibiting ovulation, it allows a better balance between estrogen and progesterone, counteracting the onset of symptoms characteristic of the syndrome
- Nutritional Supplements. Experts recommend getting 1,200 milligrams of calcium per day (through diet and supplements), as well as vitamin B-6, magnesium, and L-tryptophan. Talk to your doctor before starting any dietary supplement.
Article sources: Veronesi Foundation, Pubmed, Biomedcentral