When you eat a large meal, your body puts more energy towards digesting the food, which in turn can make you tired.
Poultry like chicken, duck, and turkey. Lean cuts of beef, ham and pork. Seafood like salmon, tuna, trout, and cod. Beans, peas, and processed soy products. Nuts and seeds like almonds or sunflower seeds.
Often times women reach for comfort foods during their periods. Things like mac ’n cheese or a slice of cake may strike you as exactly what you need to help you feel better when you have your period, but it actually works against you by making you feel more tired. Do your best to resist cravings and comfort foods and reach for healthy snacks instead. Instead, it is important to eat foods that are high in healthy fats, which will stabilize your blood sugar and protect your heart from heart disease and stroke. [3] X Research source These are not trans-fats found in baked goods, which are the worst type of fat that you can eat. [4] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source The baked goods are also high in carbohydrates, which spike your blood sugar. Try eating complex carbs (like whole grain bread or a baked potato), a tablespoon of almond butter, low-fat string cheese, an apple or pear, or a handful of nuts when cravings strike.
Iron-rich foods, such as beef, dark green leafy vegetables, beans, and lentils will help prevent anemia from poor nutrition. See your physician if changes you make at home do not improve your symptoms or if you believe that your periods have gotten heavier over time. Up to 10% of women under 49 are anemic. Long-term effects of anemia can include negative effects on the heart muscle and increase the risk of cardiac conditions.
Exercise also helps to reduce stress levels and improve the quality of your sleep. Being physically active will reduce cramps and help you manage the psychological effects of PMS as well as boosting your body’s natural production of endorphins, a natural antidepressant. Increasing the amount of exercise you get during the premenstrual and menstrual period of time can help promote more deep-sleep stages that are restorative and reduce fatigue.
Obesity, although difficult, is a modifiable risk factor. This means that although a challenge, you can reduce your risk by losing weight. By following a balanced diet that is high in healthy fats and low in carbohydrates, as well as including 30 minutes of exercise, you can lower the risk of fatigue.
Although it can seem counterintuitive, the more water you drink, the less water you retain. Water retention and bloating can contribute to your mental and emotional health, which can affect your fatigue.
Avoid alcohol altogether during premenstrual time periods as your progesterone levels are higher between ovulation and menstruation. These high progesterone levels can exacerbate the effects of alcohol, or make the already depressant effects of alcohol worse, thus increasing your experience of fatigue. [7] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source Test the beverages you would like to include in your diet and chart the effects on your level of fatigue.
However, PMS can cause sleep disturbances which contribute to feelings of fatigue. [8] X Research source These sleep issues are related to the fluctuating estrogen levels in the body during menstruation. If you have a hard time sleeping when you are premenstrual and menstruating, practice stress reduction strategies to improve the quality of sleep you get. Strategies can include deep breathing exercises, listening to calming music, learning to laugh each day, watching comedy shows, taking a walk outside in the sunshine, and talking with close friends and relatives. [9] X Research source
Ask your doctor, pharmacist, or nutritionist for recommendations about which brand of vitamin to take. Not all multivitamins are the same, and because they are not regulated by the FDA, you want to make sure you are buying a brand you can trust.
200 mg of magnesium daily has been shown to reduce symptoms of PMS and fluid retention. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source The addition of vitamin B6 with magnesium reduced the severity of symptoms of PMS, including fatigue, in a study performed on over 150 women. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Take 1200 mg of calcium carbonate each day. In studies of women between 18 and 45 years of age, this dose of calcium carbonate supplement was found to decrease symptoms of PMS, including fatigue. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source In other studies, the use of L-tryptophan was demonstrated to reduce the effects of PMDD, including fatigue, in women. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source However, L-tryptophan is not used without some risk. Side effects can include blurred vision, dizziness, drowsiness, fatigue, head twitching, hives, nausea, sweating and tremors. Do not add l-tryptophan to your treatment regimen or supplementation until you discuss your individual medical condition with your physician. [15] X Research source
The pill will also lighten your period, help clear your skin and can reduce your risk of ovarian cancer. [16] X Research source
These symptoms can be a part of both premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). [18] X Research source [19] X Research source Note, too, that these are both premenstrual, so they should generally be resolved when you actually begin menstruating. If your extreme fatigue continues during menstruation or starts when you begin menstruating, then it is likely caused by something else.
Other illnesses, such as severe depression, anxiety and seasonal affective disorder can also cause fatigue but are not also related to the timing of your menstrual period. [20] X Research source
This is to help determine if there is a correlation between when you begin to feel fatigued each month and when your menstrual period is starting.
You and your physician can discuss testing which may be necessary to evaluate your anemia.
Lack of interest in daily activities Sadness, hopelessness, sometimes thoughts of suicide Anxiety and out of control feelings Food cravings Binge eating Mood swings, crying attacks, and irritability Bloating, headaches, breast tenderness, muscle pain, and joint pain Problems sleeping and concentrating[22] X Research source
