In women menstruation is a normal physiological process that starts when the girl attains puberty and normally ends between the age of 45 and 50 with the onset of menopause. It is a sign that indicates the girl has become mature and is capable of reproduction. Menses is a periodic monthly cycle of bleeding which lasts for 4 to 5 days normally. The amount of blood loss may vary from woman to woman. In some cases it may last for few or more days.
The whole cycle of menses relies on hormones, namely estrogen and progesterone.For some women menses can produce discomfort and inconvenience for few days, while some women may experience severe fatigue which makes their life miserable. There are many ways that will help a woman to overcome fatigue so that she can do her daily work and live a normal life.
What Causes Extreme Fatigue During Menstruation?
There are several causes of weakness during menstruation. One of the causes is dehydration due to loss of blood and fluid. Women who bleed more or bleed for prolonged period tend to become prostrated. The second most common reason for weakness and fatigue during menstruation is iron deficiency anemia.It may be caused due to various reasons. Profuse and prolonged bleeding during each cycle may lead to excess loss of blood. This may lower the hemoglobin level.
Hormonal imbalance often can cause such intense menstrual bleeding. The other reason can be fibroids and associated gynecological problems. Low intake of iron rich food is also one of the factors that may cause iron deficiency anemia and subsequently fatigue in women, especially during menses. Often women feel low in energy during menses due to cramps that interrupt night sleep. Disturbed night sleep can make her feel tired and sleepy during the daytime.
How To Overcome Extreme Fatigue During Menstruation?
You can overcome fatigue during menstruation by following few important steps:
- If the episode is occurring during and even after menstruation, check your blood for iron deficiency anemia. If your hemoglobin is low, you need to correct it by eating foods that are rich in iron. Incorporate green leafy vegetables, spinach, dates, lean meat, eggs in your diet. After consulting your physician you can also take iron supplements to raise the level of hemoglobin.
- Eat at least five small meals in a day instead of three large meals. It helps to maintain your energy level round the clock. If you do not eat for long period, you may feel tired due to low sugar level.
- Eat plenty of protein containing food in your diet to boost your energy during menses. Eggs, lean meat, fish, lentils and beans, cereals, are all rich source of protein.
- Drink plenty of water as one of the causes is dehydration. You can also consume soups and broths.
- Avoid coffee and tea and other beverages that may cause difficulty in sleeping. Avoid these items at night.
- Mild exercise such as a walk for 30 minutes is beneficial. It surges your feel good hormones and keeps you more active and lively throughout the day. Exercise will also improve your sleep problems.
- Take multivitamin supplement as over a period of time it helps to reduce fatigue.