How to Combat Menstrual Fatigue with Proper Nutrition

Fatigue is a common symptom experienced by many women during menstruation. It can be caused by hormonal changes, menstrual cramps, and blood loss. While it is normal to feel tired during your period, excessive fatigue can interfere with your daily activities and affect your quality of life. Fortunately, proper nutrition can help combat menstrual fatigue and improve your energy levels. In this article, we will discuss the nutrients and foods that can help you combat fatigue during menstruation.

Understanding the Causes of Menstrual Fatigue

Hormonal changes that occur during menstruation can lead to fatigue. The levels of estrogen and progesterone fluctuate during the menstrual cycle, which can affect energy levels. Estrogen levels are low during menstruation, which can lead to decreased serotonin levels. Serotonin is a neurotransmitter that regulates mood, appetite, and sleep. Low levels of serotonin can cause fatigue, irritability, and mood swings. Additionally, the body produces more prostaglandins during menstruation, which can cause menstrual cramps and fatigue.

Nutrients that Combat Fatigue

Certain nutrients can help combat menstrual fatigue by supporting the body's energy production and red blood cell formation.

1.Iron

Iron is an essential mineral that is needed to produce hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Menstrual blood loss can lead to iron deficiency anemia, which can cause fatigue, weakness, and dizziness. To combat menstrual fatigue, it is important to consume foods that are rich in iron, such as spinach, lentils, tofu, red meat, and fortified cereals.

2. Vitamin B12

Vitamin B12 is a nutrient that is essential for the production of red blood cells and the maintenance of a healthy nervous system. It is also involved in energy production. Low levels of vitamin B12 can cause fatigue, weakness, and anemia. To combat menstrual fatigue, it is important to consume foods that are rich in vitamin B12, such as fish, meat, dairy products, and fortified cereals.

3. Folic Acid

Folic acid, also known as folate, is a B vitamin that is important for the production of red blood cells and the prevention of anemia. It is also involved in the production of serotonin, which can improve mood and reduce fatigue. To combat menstrual fatigue, it is important to consume foods that are rich in folic acid, such as leafy green vegetables, fortified cereals, beans, and lentils.

Foods that Combat Fatigue

In addition to the above nutrients, certain foods can help combat menstrual fatigue by providing energy and supporting red blood cell formation.

1.Whole Grains

Whole Grains are a good source of complex carbohydrates, which provide the body with energy. They also contain B vitamins, such as thiamin, riboflavin, and niacin, which are involved in energy production. To combat menstrual fatigue, it is important to consume whole grains, such as brown rice, quinoa, oats, and whole wheat bread.

2. Lean Protein

Lean Protein sources, such as fish, chicken, and tofu, are important for the production of red blood cells and the maintenance of a healthy immune system. They also provide the body with energy and help reduce fatigue.

3. Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which support the body's energy production and immune system. They are also a good source of fiber, which can help regulate blood sugar levels and prevent fatigue. To combat menstrual fatigue, it is important to consume a variety of fruits and vegetables, such as berries, citrus fruits, leafy greens, broccoli, and sweet potatoes.

Other factors which contribute to combat fatigue during menstruation are:

1. Hydration

Dehydration can contribute to fatigue during menstruation. It is important to drink plenty of fluids, such as water and herbal tea, to stay hydrated and maintain energy levels.

2. Meal Timing

Eating regular, balanced meals can help maintain energy levels throughout the day. It is important to eat breakfast to kickstart your metabolism and consume smaller, more frequent meals to prevent blood sugar spikes and crashes. It is also important to avoid skipping meals, which can lead to low energy levels and fatigue.

3. Supplements

If you have trouble consuming enough nutrients in your diet, you may benefit from taking supplements. Iron, vitamin B12, and folic acid supplements can help combat menstrual fatigue and improve energy levels. However, it is important to talk to your healthcare provider before starting any supplements.

SUMMARY

Fatigue during menstruation is a common symptom that can be combated with proper nutrition. Consuming foods that are rich in iron, vitamin B12, and folic acid can support energy production and red blood cell formation. Whole grains, lean protein, fruits, and vegetables are also important for maintaining energy levels. Staying hydrated and eating regular, balanced meals can also help combat menstrual fatigue. If you have trouble consuming enough nutrients through your diet, supplements may be beneficial, but it is important to talk to your healthcare provider first.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

REFERENCES

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3. Huo, D., Xu, X., Li, X., Zhang, B., Sun, J., Xu, T., & Li, H. (2016). Associations between B-vitamin intake and menstrual symptom severity in young women. Public health nutrition, 19(7), 1288-1295.
4. Rahman, M. M., Abe, S. K., Rahman, M. S., Kanda, M., Narita, S., & Bilano, V. (2017). Maternal anemia and risk of adverse birth and health outcomes in low-and middle-income countries: systematic review and meta-analysis. American journal of clinical nutrition, 106(1), 165-178.