As many as 90 percent of menstruating individuals experience premenstrual symptoms, including irritability, appetite changes, mood swings, and fatigue, according to a 2020 study in the Annals of General Psychiatry. Extreme fatigue before your period can be particularly challenging, affecting your ability to fulfill daily responsibilities. Here, an OB/GYN sheds light on the causes of premenstrual fatigue and offers solutions to combat it.
1. Natural hormone fluctuations:
Hormonal changes, such as a drop in estrogen and progesterone levels before menstruation, can lead to a decrease in serotonin, impacting mood and energy levels. This hormonal imbalance may result in fatigue, moodiness, and even anxiety.
2. Sleep problems:
Many individuals experience difficulty sleeping in the days leading up to their period, which can contribute to extreme fatigue. Poor sleep quality during the premenstrual and menstruation phases is common, further exacerbating feelings of tiredness.
3. PMDD:
When premenstrual symptoms, including fatigue, become severe, it could be a sign of premenstrual dysphoric disorder (PMDD). PMDD affects about 5 percent of menstruating individuals and is characterized by intense irritability, sadness, anxiety, and sleep disturbances.
4. Underlying medical conditions:
In some cases, extreme fatigue before or during menstruation may indicate an underlying medical issue, such as PCOS, endometriosis, or iron-deficiency anemia. Consult your doctor if your fatigue persists and is accompanied by other symptoms.
To cope with fatigue during menstruation, consider the following tips:
1. Cut back on sugar and focus on nutrient-rich foods.
2. Incorporate regular exercise into your routine, such as yoga or walking.
3. Practice relaxation techniques like mindfulness meditation and deep breathing.
4. Optimize your bedtime routine to ensure quality sleep.
Preventing fatigue before your period involves optimizing nutrition, sleep, exercise, and stress management. If these interventions do not improve your energy levels, consult your doctor for further evaluation. Remember to seek medical advice if fatigue significantly impacts your daily life or if you experience irregular or heavy periods. Stay informed and prioritize self-care to navigate premenstrual fatigue effectively.
