6 Ways to Treat Menstrual Fatigue

6 Ways to Treat Menstrual Fatigue

Menstrual fatigue refers to a feeling of fatigue that women experience during menstruation. It is one of the common symptoms of premenstrual syndrome.

From a physiological point of view, during menstruation, the hormone levels in women's bodies change significantly. The decline of estrogen and progesterone may cause various reactions in the body, such as bleeding caused by endometrial shedding. This blood loss phenomenon will cause the body's iron to be lost, and iron is an important substance involved in oxygen transportation. Iron deficiency may cause anemia or a decrease in hemoglobin levels, so that the body's tissues and organs do not get enough oxygen supply, and then produce fatigue.

At the same time, the body of a woman during menstruation releases prostaglandins, which not only cause uterine contractions to help discharge menstrual blood, but may also cause physical pain and discomfort, such as dysmenorrhea, backache, etc. These physical discomforts will also make people feel more tired.

During menstruation, the female body will undergo a series of physiological changes, and hormone level fluctuations, blood loss, etc. may cause fatigue. Here are some ways to fight menstrual fatigue:

1. Adequate sleep

Ensure 7-9 hours of high-quality sleep every night. During sleep, the body will repair and adjust itself, which helps to relieve fatigue.

Create a comfortable sleeping environment and keep the bedroom quiet, dark and cool. You can use auxiliary tools such as blackout curtains and earplugs to reduce external interference. Avoid using electronic devices before going to bed, because the blue light emitted by electronic devices will inhibit the secretion of melatonin, thereby affecting the quality of sleep.

2. Appropriate exercise

Perform gentle exercise, such as walking, yoga or stretching. Walking is a simple and easy way to exercise. Walking for about 30 minutes a day can promote blood circulation, increase the body's oxygen supply, and thus reduce fatigue.

Some yoga poses, such as cat-cow pose, downward dog pose, tree pose, etc., can help relax body muscles and relieve tension and soreness during menstruation. These exercises can also stimulate the body to secrete endorphins, which are a natural "happy hormone" that can improve mood and increase energy.

3. Rest and relaxation

Arrange rest time properly to avoid long-term continuous work or study. If the work intensity is high, you can take a break every once in a while, such as resting for 10-15 minutes after working for 1-2 hours, moving the body, and drinking a glass of water.

Try relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation. When taking deep breaths, find a quiet and comfortable place to sit or lie down, inhale slowly, let the air fill your abdomen, and then exhale slowly. Practice for 5-10 minutes each time. Meditation can help focus and reduce mental fatigue. Meditating for 15-20 minutes a day can deeply relax the body and mind. Progressive muscle relaxation relieves tension in the body by tensing and then relaxing the muscles in various parts of the body, starting from the muscles of the feet and gradually moving up to the muscles of the head, performing tensing and relaxing movements one by one.

4. Increase nutritional intake

Eat more iron-rich foods, such as red meat, beans, green leafy vegetables, etc.

Intake enough protein, such as eggs, milk, fish, etc. are good sources of high-quality protein. Protein helps repair body tissues and maintain normal metabolism of the body, can provide energy, and enhance physical strength.

Choose foods rich in complex carbohydrates, such as whole wheat bread, oatmeal, brown rice, etc. These foods can provide a stable energy supply and avoid fatigue caused by drastic fluctuations in blood sugar.

5. Maintain water balance

Drink plenty of water, at least 1500-2000 ml of water a day. During menstruation, the body's metabolic waste needs to be excreted through urine and other means. Adequate water can ensure the body's normal metabolism. In addition to boiled water, you can also drink some herbal teas in moderation, such as rose tea, red dates and longan tea, etc. Rose tea has a certain effect of soothing emotions, and red dates and longan tea can replenish qi and blood, which is also helpful for relieving menstrual fatigue.

6. Reduce stress and adjust your mentality

Recognize that emotional and physical changes during menstruation are normal physiological phenomena, and don't be too harsh on yourself. If you feel tired or depressed, accept your state and don't force yourself to keep working or studying at a high intensity. You can give yourself some positive psychological hints, such as "This is a normal menstrual reaction, and it will get better in a few days."