Track Your Monthly Symptoms
Keep a track of each of your symptoms each month, their severity and on which days they occur via a daily log.
This exercise is very helpful in helping your doctor diagnose PMDD, and will also help you predict the days on which you are most likely to experience symptoms. This will make sure you are not caught off guard, and can help prepare for them.
How To Deal With Menstrual Fatigue
The first step to dealing with period exhaustion is to understand where its coming from.
While you might not be able to get to the bottom of it, there are some steps you can take to help you figure it out.
Consult Your Doctor
If your period fatigue feels unmanageable, or is greatly interfering with your daily period life, ask your doctor. Keep track of other symptoms youre experiencing like cramps, nausea, and bloating. Its also helpful to track when around your period you tend to feel the most tired.
Get Your Mineral Levels Tested
Your body depends on essential minerals, like iron and magnesium, to stay healthy and vital. When these are low, like in the case of anemia, period symptoms can be worsened.
Ask your provider about getting these tested. If they are low, taking supplements, and eating mineral rich foods, can help combat menstrual fatigue.
Avoid Caffeine and Sugar
While it can be awfully tempting to reach for a third cup of coffee and a sugary treat while on your period, it may be counterproductive towards your energy levels.
You may feel a short uptick of energy, followed by a big crash, making menstrual fatigue that much more unbearable.
Instead try drinking a mellow green tea, and munching on a sugar-free dark chocolate bar.
Theres plenty of holistic health modalities that have a variety of tools to help you manage menstrual fatigue, and other period symptoms.
While this may be easier said than done, try to plan ahead.
Why Does Pmdd Happen
While the exact reason for PMDD is yet to be discovered, studies have pointed to certain potential causes.
A recent research conducted by the National Institute of Health found that the cells from women suffering from PMDD react differently to fluctuations in reproductive hormone levels than in women without PMDD.
This heightened sensitivity affects the brains chemical and neurological pathways that regulate the mood and feeling of well-being, possibly leading to depression around period.
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Why Am I So Hungry 2 Weeks Before My Period
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An Introduction To Periods And Low Energy
Do you feel drained whilst you are on your period? Many women feel the same but its important to look after yourself as best you can understanding whats really going on is important. Lack of energy is one of the most common complaints for many of us, whether we are on our period, male or female or whatever, so it can be quite confusing and hard to work out the root of the problem! There are a whole host of factors that could potentially be to blame and its important to take the time to slow down and look at the bigger picture in order to try and figure it out.
On this page I look at period-specific issues that could be making you long for your bed and then I go on to discuss what dietary and lifestyles changes help as well as some useful herbal remedies.
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Physical And Emotional Changes Before Your Period
Around 90% of women report that they notice at least some physical or emotional changes in the lead-up to their period. Examples of changes that can occur include:
- Bloating or gassiness
- Sensitivity to noise and light
- Reduced concentration and memory
- Sadness, anxiety, irritability, and mood swings
- Changes in sex drive
- Sleeping too much or not enough
- Appetite changes
When these symptoms appear, they range from 10 days to only a few hours before your period. They may go away shortly after menstruation begins or can last for several days after your period starts.
Though almost all women detect some changes before their period, they are usually limited and mild. The type and severity of changes can fluctuate over time and across different menstrual cycles.
Why Do We Feel So Tired Just Before Our Period
I like to think of pre-menstrual tiredness and fatigue as natures way of helping you to rest and take care of yourself. Its triggered by the normal decline of certain sex hormones at this point in your cycle.
Let me explain some more about how your hormones fluctuate over the course of your cycle so you can a better idea of what I mean.
As you might know, throughout the month, levels of those main sex hormones: oestrogen, progesterone, and testosterone naturally adjust and flow, depending on where you are in your cycle.
At the start of your cycle , your sex hormones oestrogen, progesterone and testosterone are all at relatively low levels.
Then for approximately the next two weeks as you move towards ovulation , your oestrogen levels will rise. Oestrogen helps prepare your body for a possible pregnancy and also has some lovely side effects such as making you feel more outgoing, chattier, more energetic and motivated to tackle any task with ease.
As you might notice from looking at the graph, your testosterone levels will peak around the time of ovulation too testosterone naturally boosts your sex drive to encourage pregnancy to happen.
If you dont get pregnant at this time, your hormone levels will crash, increase again slightly , and then crash again as your period approaches.
This crash is what triggers that awful tiredness, as well as those other symptoms of PMT such as weepiness, bloating, irritability, low mood, and acne.
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Why Does It Get Worse As We Get Older
When we are younger, we tend not to notice the hormonal transitions happening over the course of the month.
But once our bodies start producing less of hormones like oestrogen and progesterone as we approach the peri-menopause and menopause, our pre-menstrual symptoms are likely to increase, especially those symptoms of fatigue and extreme tiredness.
Interestingly, our PMT symptoms at this stage of life also give us a clue as to what our experience of the menopause might be like.
So its time to take care of ourselves and our hormones now so we can experience a healthier, happier, calmer menopause.
Find out how we can do this by reading my tips below.
Feeling Nauseous Before Period: How To Find Relief
You can opt for home remedies, use herbs, or talk to your doctor to find an appropriate treatment option.
- Ginger: It has anti-inflammatory and antispasmodic properties, so it proves beneficial against nausea and PMS symptoms. Drinking ginger tea may help.
- Take Vitamin B6: You can take supplements containing vitamin B6 or eat food rich in vitamin B6 to reduce nausea. It helps with nausea associated with pregnancy and premenstrual syndrome. Do not exceed 100mg a day or it may cause certain side effects.
- Avoid Fatty Food: Eating heavy, fatty food will make you feel bloated and nauseous because your stomach cannot digest these foods easily.
- Try Some Herbs: Agnus castus is an effective herb to treat nausea and symptoms associated with PMS. Avoid it though if you are already using hormonal treatments. Other herbs effective against nausea are cayenne, mint, ginger, and cloves.
- Try Acupressure: There is an acupuncture point on the wrist called PC6 that helps treat nausea. Even if you do not know much about acupressure, you do not need to worry because there are special wristbands available today to help relieve your symptoms.
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How To Feel Less Tired While On Your Period
Theres not much you can do about your bodys natural cycle, but the good news is that your energy levels tend to peak during ovulation, which is generally about two weeks after the start of your period.
There are natural ways of helping your body out when its feeling tired though drinking water, getting at least eight hours sleep and exercising is all useful, general advice. But according to Nicole Telfer, Science Content Producer at period tracking app Clue, there are different ways to overcome your tiredness depending on what’s causing it.
“People who experience premenstrual and menstrual symptoms may report disrupted sleep,” Nicole tells Cosmopolitan. “This can be from pain or from increased fatigue or insomnia. Using pain alleviating medications may help restore sleep quality by relieving pain.”
If you have a premenstrual mood disorder, the expert suggests you’re “more likely to experience sleep disturbances like insomnia, hypersomnia, fatigue, and even disturbing dreams during the luteal phase which could be due to disruption in circadian rhythms.” In order to overcome this, Nicole explains that some researchers suggest using light therapy may help people with severe cases, but more research in the area is needed.
People with PCOS are more likely have sleep disordered breathing like sleep apnea or snoring if they are obese, which in turn impacts sleep quality. “These people would benefit from seeing a healthcare provider specialising in sleep,” advises the expert.
Vitamins To Beat Fatigue
When you do take a supplement, the most effective way to use vitamins as a menstrual fatigue remedy is to take a B complex vitamin. Look for one with levels of vitamin B1, B2, and B6 at the level of 25 mg. The extra B vitamins you will be providing your body work in the Krebs Cycle to release energy.
To approach PMS fatigue from the standpoint of herbals, you could opt for adaptogenic herbs such as Suma or Ginseng. These herbs act in the body to regulate your energy levels so you can increase your energy, often within minutes. All you need is two capsules of either one of them taken once daily. You could also purchase the tea bags and drink a cup of tea of either one of them once daily.
Whatever treatment you use for your fatigue, always remember to take your Period Vitamin. This is specially prepared for your body to work better during the years of your life when you are menstruating.
Its simply a one a day deal and easy to remember to do yet the benefits are great. Not only does it help with beating fatigue, but also will help beat other PMS symptoms.
You do have solutions. Now get to it and go get your miracle.
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Physical Activity Is A Great Fatigue Fighter
Physical activity is a great energy boost for the body. Generally, the more active you are, the more energy you have.
Playing sports helps strengthen your health, get in good shape, and boost your energy and mood. Even if you seem to be very exhausted, try to find some time for exercise. It can recharge your energy and help you cope with the difficulties of everyday life. Plus, it can help you stay in a good mood.
Try to use every opportunity to be on the move. Walk when you are talking on the phone, or get up from your desk and walk whenever you can.
Live a healthy life, stay active, and enjoy the results!
How Do I Know If I Have Pms Symptoms
PMS symptoms usually occur 5-7 days before a girl/womans menstrual period. There are actually a total of 150 known symptoms of PMS. The most common symptoms include: mood swings, breast soreness, bloating, acne, cravings for certain foods, increased hunger and thirst, and fatigue. Other symptoms may include constipation or diarrhea, irritability, and feeling blue or down in the dumps. If you have any of these symptoms and they happen during the week before your period starts and go away when your period arrives or a few days later, you may have PMS. If you feel blue or down in the dumps and these feelings last longer than the week before your period, its probably not related to PMS. In this situation, its particularly important to ask your primary care provider if you should talk to a counselor or therapist.
Since there are so many possible symptoms of PMS, its a good idea to keep track of them. Remember to note if the symptoms are mild, moderate, or severe. Use a period and symptom tracker for 2-3 months and then bring it to your next medical appointment. A record of your symptoms can help your health care provider figure out the best treatment choices for you.
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Are There Any Tests To Check For Pms
There are no specific tests such as a blood test to diagnose PMS. The diagnosis is based on specific symptoms. Your health care provider will likely ask you a lot of questions. Some questions will be about your period and when you have symptoms, how long they last, etc. and if your symptoms get better or disappear when your period starts. Your HCP will also ask about what medicines you take including any over-the-counter medicine, vitamins and dietary supplements. They may order tests to make sure your symptoms are not caused by another condition such as a problem with your thyroid gland. Also, your HCP may ask you if you have ever been treated for a mood or anxiety disorder, substance abuse, headaches, chronic fatigue or other medical conditions that can sometimes get worse a few days before a menstrual period.
Did We Answer Your Question About Pms
For more information about PMS, call the OWH Helpline at 1-800-994-9662 or check out the following resources from other organizations:
- Premenstrual Syndrome Information from the American Congress of Obstetricians and Gynecologists
- Premenstrual Syndrome Information from the National Library of Medicine
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What Medicines Can Treat Pms Symptoms
Over-the-counter and prescription medicines can help treat some PMS symptoms.
Over-the-counter pain relievers you can buy in most stores may help lessen physical symptoms, such as cramps, headaches, backaches, and breast tenderness. These include:
Some women find that taking an over-the-counter pain reliever right before their period starts lessens the amount of pain and bleeding they have during their period.
Prescription medicines may help if over-the-counter pain medicines dont work:
- Hormonal may help with the physical symptoms of PMS, but it may make other symptoms worse. You may need to try several different types of birth control before you find one that helps your symptoms.
- Antidepressants can help relieve emotional symptoms of PMS for some women when other medicines dont help. Selective serotonin reuptake inhibitors, or SSRIs, are the most common type of antidepressant used to treat PMS.
- Diuretics may reduce symptoms of bloating and breast tenderness.
- Anti-anxiety medicine may help reduce feelings of anxiousness.
All medicines have risks. Talk to your doctor or nurse about the benefits and risks.