Premenstrual Fatigue: Premenstrual fatigue is becoming a cause of concern, solve the problem with these 7 measures..

Due to many reasons in the body, a person starts facing fatigue, anxiety, and depression. This not only leads to a lack of concentration but also causes low energy. If you are also in such a situation, then these can be symptoms of premenstrual syndrome. Hormonal changes start occurring in the body before the period, which is also called PMS. In such a situation, women often face irritability, crying without reason, and laziness in their behavior. In such a situation, premenstrual fatigue can be solved with the help of some easy tips.

What is Premenstrual fatigue?

Premenstrual fatigue is the condition in which women have to face symptoms like fatigue, swelling, digestive problems, and headaches about 7 to 10 days before the period. Its effect also starts showing on emotional health. According to a report published in the National Library of Medicine, 47.8 percent of women experience PMS (Premenstrual fatigue) during periods. Of these, 20 percent have severe symptoms. According to Gynecologist Dr. Gandhali Devrukhkar Pillai, laziness is faced due to hormonal changes during the menstrual cycle. Actually, after ovulation, the level of progesterone in the body starts increasing. And its negative effect is seen on the body. Apart from this, fluctuations are also seen in the level of serotonin hormone in the body. Its effect is seen on the mental health of the person. Due to this, one has to face mood swings. Also, there is a feeling of lack of energy. 

Tips to deal with Premenstrual fatigue 

1. Get plenty of sleep: Reduce your caffeine and screen time as these factors can disrupt your sleep pattern. Try to understand the importance of good sleep. Due to increased screen time, most people will feel tired the next day. In such a situation, decide the time to sleep and maintain sleep hygiene, so that you can get good and deep sleep.

2. Workout is important

Workout helps in feeling energetic. It increases blood flow and fills you with endorphins. Practice regular workouts. Apart from this, also understand the importance of walking, swimming, dance, and yoga. With its help, physical and mental health remains proper. But during this time, listen to your body too. If you feel tired, give rest to the body and then practice.

3. Keep yourself hydrated

To keep the body healthy and active, one should drink plenty of water. This helps in keeping oneself hydrated. Drinking water maintains the energy level in the body and the person does not feel tired quickly. Apart from this, during periods, one should avoid drinking beverages with food sometimes. According to experts, apart from water, drinking coconut water is beneficial. It is rich in sodium, which can keep blood pressure under control.

4. Relaxation is important

Include deep breathing, meditation, and progressive relaxation therapy in your routine to keep the body mentally and physically relaxed. Apart from this, talk to someone close or spend time reading books. This boosts mental health and reduces the level of stress, which keeps the hormone level in the body under control before the period cycle starts.

5. Track periods

Apart from this, track periods to understand your behavioral pattern. For this, the help of an app can also be taken. One can focus on eating and sleeping habits a week before periods. Apart from this, exercise can also be included in your routine.

6. Consume nuts and seeds

Apart from essential vitamins, minerals, and fiber in the diet, increase the amount of omega-3 fatty acids. This provides the body with healthy fats and there is no feeling of premenstrual fatigue. For this, include cashews, almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, pistachios, and peanuts in the diet. This also provides the body with antioxidants, which provide relief from PMS.

7. Include supplements

To increase strength, it is necessary to increase calcium, protein, and fiber in the diet. For this, apart from making changes in the diet, include some special supplements as well.

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