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How to overcome extreme fatigue during menstruation

Updated April 17, 2017

Each woman may experience different symptoms during menstruation, such as cramps, bloating or extreme fatigue. If you have extreme fatigue during your period, you may have a difficult time comfortably making it through the length of your period. Although you may feel like you can't get out of bed, it most likely isn't plausible for you to stay home and rest during your period each month. Luckily, you can alter your diet and daily activities to ensure you have enough energy to overcome menstrual fatigue.

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  1. Take a multivitamin in the morning to ensure your body has enough nutrients. Lack of essential vitamins and minerals is a major factor of fatigue, according to the United States National Library of Medicine.

  2. Add lean protein and whole grains to each meal, such as grilled chicken or fish paired with brown rice or whole grain bread. Include vegetables and fruit to your meals, but don't make them the main basis because a lack of protein and unrefined carbohydrates can make your energy levels and focus drop by midafternoon, reports Psychology Today.

  3. Eat four to five small meals throughout the day instead of three large meals. This will prevent your energy levels dropping during the periods between meals

  4. Change your beverage habits and choose water instead of sugary soft drinks, energy drinks or juices made from concentrate. Drink every time you feel thirsty because being dehydrated will make you feel even more fatigued.

  5. Take a walk or perform 30 minutes of another light exercise. Although it may seem counterproductive, getting your heartbeat up and breaking a sweat can actually increase your energy levels and will help you sleep better at night so you won't feel as tired the next day.

  6. Avoid drinking alcohol at all during your period because it can upset your sleeping patterns and make you wake up throughout the night. Limit your caffeine intake as much as possible and stop drinking caffeinated beverages around lunchtime. The stimulant properties in caffeine may make you feel temporarily awake, but will make you feel even more tired later on, states the United States National Library of Medicine.

  7. Tip

    Eat just enough healthy foods at meal times to feel satisfied without being overly full because having a full stomach can make you feel more tired.


    Consult your doctor if your fatigue worsens or you experience additional menstrual symptoms like intense abdominal pains or heavier bleed flow than normal because you may have an underlying medical condition.

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Things You'll Need

  • Multivitamin
  • Lean protein
  • Whole grains
  • Vegetables
  • Fruits

About the Author

Allison Boelcke graduated from Indiana University with a bachelor's in English and a minor in psychology. She worked in print journalism for three years before deciding to pursue Internet writing. She is now a contributing web writer for Demand Studios and Conjecture Corporation.

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