Table of contents:
- Tips for overcoming fatigue during menstruation
- 1. Improve your diet
- 2. Drink water
- 3. Avoid drinks containing caffeine and alcohol
- 4. Sports
- 5. Calcium in the body
Nearing or during menstruation, most women experience PMS (premenstrual syndrome). PMS can cause symptoms of stomach cramps or unbearable headaches. Especially if you also feel tired easily, this will certainly disrupt your activities. There are several ways to deal with menstrual fatigue so that you can return to your normal activities. Here are the tips.
Tips for overcoming fatigue during menstruation
1. Improve your diet
Eating a few times a day with a small portion is more recommended than eating only three times a day with a large portion. Eating more often will keep your energy at a steady level. Meanwhile, if you leave your body without food for a long time, you will tire more easily.
Adjust your diet to make it more regular and healthier. Add a protein source to your diet every day. Protein functions to increase energy so that you feel more energized throughout the day.
In addition, taking a multivitamin supplement can also help overcome menstrual fatigue. Because lack of nutrients will make you feel tired easily, especially when you're menstruating. However, consult your doctor first before using any supplements, including blood-boosting vitamin supplements.
Reducing the consumption of processed foods that contain high sugar and salt is also important. In addition, increase your intake of fruits and vegetables as these contain lots of nutrients which can increase your energy.
2. Drink water
When you lack fluids in your body, you will become dehydrated. This makes the heart have to work harder to keep oxygen and nutrients moving throughout the circulatory system. Lack of blood can cause a lack of oxygen to be carried around the body. This makes you easily tired and sleepy.
Get your water needs in a day. In general, everyone is advised to drink 8 glasses of water a day or about 2 liters. This dose is sufficient for the body's water needs. However, it is best to drink water whenever you feel thirsty.
3. Avoid drinks containing caffeine and alcohol
When you are menstruating, you should avoid drinking alcoholic drinks and those containing caffeine such as coffee, tea, energy drinks and soft drinks. Alcohol and caffeine can make it difficult to sleep well throughout the night, which can leave you feeling tired the next day.
4. Sports
Exercise every day doesn't have to be heavy, really. Just walking for about 30 minutes can be a mild and easy exercise option for you to do. Exercise will get your body moving, giving you a boost of energy and allowing you to sleep better at night.
5. Calcium in the body
Consuming 1,300 milligrams of calcium per day can help reduce or prevent PMS symptoms, including fatigue. Calcium can be obtained from cow's milk and its derivative products (yogurt or cheese); vegetables such as spinach, broccoli, and cabbage; to fish such as sardines and salmon.
If you want to take a calcium supplement, first ask your doctor if it is necessary and at what dosage. The reason is, excess calcium can harm the body.
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