Can Dehydration Cause Fatigue
If you are feeling fatigued, it could be due to dehydration. Usually, you feel thirsty later than your body senses dehydration, making it hard to catch up on your water intake.
Try these tips to stay hydrated:
- Drink at least two glasses of water an hour before and an hour after vigorous physical activity.
- Sip water during your workout.
What Are The Symptoms
The wild ride caused by hormones can vary greatly from one person to another. Some people experience period flu symptoms in the days just before their period that are part of whats called premenstrual syndrome . Others feel lousy throughout their period.
The symptoms are pretty varied, too, and can include:
What You Can Do About It
Whether you experience odd days or ongoing weeks of low energy, its important to have natural ways to support your energy supplies, mood, concentration and general ability to do life.
Here are some of our favourite natural energy supports:
b-Vitamins
As mentioned above, B vits are essential for great energy. They work as catalysts in the body, converting the food you eat into energy.
Hormonally speaking, vitamin B2 also plays a role in hormone production by the adrenal glands , while studies show that vitamin B6 supports mood, brain health, PMS and more.
vitex
If you suspect that your fatigue is hormonal, we invite you to take a look at balancing your sex hormone levels. Vitex is the OG hormone-balancing herb, and has been used for centuries to balance and regulate the menstrual cycle by optimising ovulation. Happy ovulation = a happy period with less fatigue. Needless to say, we added a LOT of Vitex to Period Pal
panax ginseng
Our favourite thing about this herb is its ability to provide an immediate energy boost. 200mgs of a good quality Panax ginseng will feel much like your morning flat white, sans the jitters and adrenaline rush.
This well renowned, antioxidant-rich herb has also been used for centuries as a support for mental clarity, immunity and both physical and mental fatigue.
Rhodiola Rosea
This reduces occurrences of fatigue, exhaustion, brain fog, burnout and anxiety and also supports exercise performance, mental clarity, mood and vitality.
kava
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What To Do If Pms Persists
If you have intense PMS or PMDD that doesnt resolve after making diet and lifestyle changes, consider reaching out for professional support from a healthcare provider. Options include:
- A gynecologist who can diagnose more complex gynecological conditions that may contribute to your symptoms
- A functional health practitioner who can help with additional treatment options to improve gut health and balance hormones
- A health coach who can help you to stay on track with dietary and lifestyle changes
Why You Should Not Ignore Tiredness During Your Period
09 July 2019 by – Dr Demetri C Panayi
Feeling fatigued and tired is a common occurrence that can be a direct impact of excessive physical activity, lack of sleep, unhealthy eating habits, or a side effect of some types of medication. Although most of these causes can be controlled and avoided, tiredness during the weeks leading up to and during your period may be caused by an underlying health issue.
Many women suffer from menorrhagia, which is more commonly known as heavy periods. Around 1 in 3 women will seek treatment for the issue.
If heavy bleeding is interfering with your everyday life, you shouldnt ignore it, as your body could be telling you there is something seriously wrong.
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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.
Firstly Why Do We Need Sleep
Our bodies require a long period of sleep for optimal health and wellbeing. During sleep, our bodies consolidate memories and experiences, restore and rejuvenate, repair tissues, grow muscle, and synthesize hormones. When we do not get enough consecutive hours of sleep, our bodies are not able to complete all of these necessary tasks in order to perform at our best.
Interestingly, our bodies regulate sleep similarly to the way we regulate breathing, eating, and drinking. Therefore, while scientists are still exploring theories for why we sleep, there is consensus that sleep serves a critical role in our health and well-being. Unfortunately, when we are in perimenopause, there are a number of symptoms that prevent women from getting enough sleep. Consequently, fatigue during perimenopause further aggravates an already stressed body.
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Tips About Relieving Period Symptoms
Know Your Limits When It Comes To Drinking On Your Period
When it comes to menstruation and booze, Dr. Dweck says, “it’s kind of an individual variation.” Some people find it very relaxing to have a glass of wine at the end of the day, while others feel off with any alcohol in their system. No matter how you feel about a glass of red, though, try not to overdo it with the drinks. Dr. Dweck says that alcohol is dehydrating, so drink plenty of water along with it.
There aren’t that many studies out there on what alcohol does for the body during menstruation, but the few reliable ones have shown that booze isn’t known increase your period pain. It does, however, increase estrogen and testosterone in your system, which could lead to certain cycle irregularities, including how you sleep at night. So keep that in mind next time you reach for a cocktail.
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What Causes Fatigue During Period
Hormones
Like many bodily operations, menstrual fatigue can partly be attributed to hormonal fluctuations.
Your estrogen levels rise before ovulation to support a potential embryo, and then drop when fertilization doesnt occur. Since estrogen can make you feel energetic and alert, this sudden change can leave you feeling tired and weary.
In the case of estrogen dominance, estrogen levels in the body outweigh progesterone. Progesterone is necessary for regulating your period, and keeping symptoms of high estrogen in check. When this delicate hormonal balance is off, you may feel extra fatigued.
Period Ouchies
Pain is exhausting, theres no doubt about that. If you get period cramps, whether mild to severe, they can leave you feeling extra fatigued.
You can try these natural remedies for period cramps, or reach for ibuprofen if that works for your body.
Underlying Conditions
For people with conditions like endometriosis or PCOS, menstrual symptoms can be that much more intense. Along with potentially irregular periods, intense cramps, and heavy flows, people with reproductive health disorders may experience extreme menstrual fatigue.
Other conditions that could cause menstrual fatigue include thyroid disorders. The thyroid is a tiny gland that helps regulate normal bodily processes, like your metabolism, as well as hormone function.
Symptoms from thyroid disorders can be exacerbated during menstruation.
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 whats 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 youre 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.
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Other Factors That May Be Involved
Outside of hormones, there may be other factors behind your fatigue, such as:
- Not getting quality sleep.
- Not eating enough. Food is literally fuel, how can we expect to have energy if we arent getting enough of the right kind of fuel?
- Over-exercising, which is understandably super taxing on your energy stores.
- Not drinking enough water.
- Nutrient deficiencies: of particular importance for energy levels are iron , B vitamins, omega3 fatty acids, and vitamin D.
Managing Pms Fatigue With The Help Of Supplements
Having the right mindset on what to do with PMS can help manage its effects. Being active, eating the right food, and following your Naturopath or GPs advice can make a difference. Adding essential nutrients to the diet also supports these next steps.
Vitable is one of the supplement subscription companies that provide high quality vitamins for your health goals and needs. It allows clients to create their custom multivitamin packs for their health concerns and preferences. It also offers a vitamin delivery service for your convenience.Whether its to aid PMS fatigue or respond to other health issues, get the best vitamin packs in Australia with Vitable and start your healthy journey today.
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
References:
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The Causes Of Womens Fatigue
Why are you so tired? We ask leading health experts what makes women so exhausted.
Worn out and weary, women across the country named fatigue among their top five health concerns of 2010 in WebMDs annual Year in Health survey . Here are seven of the biggest reasons you may be dragging, and ways to put the spring back into your step.
Diet And Lifestyle Factors
There are some simple home remedies you can implement to give you the boost of energy you need around the time of your period.
- Diet is crucial Its really important to include lots of nutrient-packed fresh ingredients in your diet. Eat little and often to keep your blood sugar stable, generally 3 meals a day and healthy snacks in between work well for most people and ensure you include protein in every meal which can help keep you fuller for longer. Include plenty of iron-rich foods including dark green leafy vegetables, beetroot and beans. Ensure you are drinking enough water and avoid alcohol, refined sugar and caffeine too which will only upset your blood sugar levels
- Sleep Getting enough sleep is important to support your energy around this time. Aim to get 8 hours of sleep a night on average in order to feel refreshed and ready to take on the day ahead. This is especially when you are most likely to be feeling extra tired such as in the lead up to your menstrual period
- Do some exercise This might be the last thing you think would help if you are feeling tired but actually, exercise can provide you with the energy you need. Exercise gets your blood pumping and allows you to better utilise your energy stores. Exercise can also help you get a better nights sleep.
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When To See A Doctor For Pms Fatigue
For most women, feeling tired and fatigued before their period is not cause for concern. However, severe fatigue accompanied by intense sadness, extreme and lasting irritability, or a feeling of losing control emotionally could be signs of premenstrual dysphoric disorder .
PMDD is a more acute form of PMS that often requires treatment.
If youre feeling exhausted before your period, to the point that it is difficult to function normally with life, work, or school, schedule an appointment with your doctor. Getting screened for PMDD allows your doctor to prescribe appropriate treatment that will reduce your symptoms.
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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Effective Ways To Fight Fatigue Before Your Period
PMS is a group of biochemical changes that happen to a woman before the onset of her monthly period, and has far ranging effects on both mental and physical health. Enduring premenstrual syndrome or PMS can be tough for some women. While the majority of women experience mild symptoms , 8% of those who reported severe symptoms experienced a reduced quality of life .
One of the symptoms that women go through during PMS is fatigue. It can affect how women go about their daily lives.So, knowing how to deal with it before it comes around each month can minimise the impact it has.
In this article, well learn more about PMS fatigue, what happens to the body because of it, and how to cope with PMS as a whole.
Why Do People Feel Insatiably Hungry During Their Period
Do you get cravings before or during your period? Turns out there are several reasons why!
Everyone that gets or ever has gotten a period knows that the symptoms can be rough. Some months are fine, but then some months seem to be worse than ever.
One symptom I get nearly every month is unrelenting food cravings. For a short period of time each month, all I want to do is stuff my face with whatever food I can get my hands on. I never seem to get full, craving more and eating my way through leftovers containers, boxes of cereal, and whatever food crosses my path. It doesnt even matter if its a food I dont like. When Im on my period, Ill eat it anyway and still want more.
I never thought much of my PMS food cravings until I lived in my first apartment and started buying my own groceries. That sheer amount of food I consumed during my period was alarming.
It turns out that there might actually be more than one reason. While estrogen levels are highest during ovulation, progesterone peaks right before your period. The problem is that, according to S. Zev Williams, MD, PhD, the chief of reproductive endocrinology and infertility at Columbia University Medical Center, progesterone has been linked to an increased appetite while the opposite is true of estrogen. Progesterone increasing the appetite combined with a few other reasons, can make someone feel ravenous, especially right before their period starts.
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