Why do women feel tired during menstruation? How can they cope with this?

🏥 Medical Review Board Member

Dr. Michelle Uzor, MD

Board-Certified Obstetrician-Gynecologist | Southern Crescent Women’s HealthCare

👶 Obstetrician & Gynecologist 🩺 Women’s Health 💡 Evidence-Based Care ✨ Reproductive Medicine

Dr. Michelle Uzor, MD, is a board-certified Obstetrician-Gynecologist with extensive clinical experience dedicated to comprehensive women’s healthcare, obstetrics, and reproductive medicine. Practicing with Southern Crescent Women’s HealthCare, she is committed to providing evidence-based patient guidance and clinical oversight. Dr. Uzor ensures that every piece of women’s health content she reviews meets the highest standards of medical accuracy, safety, and clinical integrity.

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Girls always say that they are afraid of their period not coming, but also afraid of it coming too late. Once menstruation begins, women experience a host of discomforts, including dysmenorrhea, chills, swelling, back pain, and a bad mood. In short, they feel completely uncomfortable and exhausted. Some women even wonder if they have an incurable gynecological disease! Be calm, ladies! These menstrual symptoms all have their causes. Let’s first identify the underlying cause and then find the right remedy.

1. Premenstrual syndrome

After menstruation, women experience fluctuations in hormone levels. Under the influence of estrogen, negative emotions such as depression and irritability can easily occur. Symptoms such as lethargy and fatigue can also occur. Many women experience restless sleep during their period, even without any physical activity, yet feel extremely tired and their limbs feel heavy.

2. Poor physical condition

Everyone’s physique is different. Women with poor physical fitness will experience a worse mental state during their menstrual period. Furthermore, menstrual bleeding removes some blood from the body, which can lead to malnutrition and exacerbate the problem of blood . Without adequate nutrition to nourish the body, the body will feel particularly weak, and naturally, the whole person will tire quickly.

3. Decreased resistance

During menstruation, women not only experience physical discomfort, but also experience a decrease in their immunity, making them more vulnerable to viruses and bacteria. At this time, their immunity may be at its lowest point, and if they are not careful, they may develop a fever, a cold, or gastroenteritis, which in turn increases the burden on their bodies.

How to regulate your body during menstruation?

1. Relax your body and mind

If you’re constantly feeling tired after your period, learn to relax. Being in a tense state for a long time will only make your body feel more tired. It’s recommended to go for a walk to relax, or watch some comedies to get yourself some laughter.

2. Soak your feet in hot water

Women who feel tired during menstruation can soak their feet in hot water at night. Because the soles of the feet are covered with meridians , the stimulation of hot water can promote blood circulation and help women relieve fatigue. However, please note that women with heavy menstrual flow are not suitable for soaking their feet during menstruation, otherwise it will increase menstrual blood volume, which is very harmful to health.

3. Eat more whole grains

During menstruation, women can eat more whole grains, because these foods contain a lot of vitamins B and E, which help eliminate physical fatigue and improve depression. Therefore, during menstruation, it is advisable to drink millet porridge, corn porridge, etc.

4. Reduce eye strain

During menstruation, you’re more likely to feel tired. It’s recommended to limit your phone and computer use to give your eyes adequate rest. Prolonged viewing damages blood circulation, which can lead to sore eyes, fatigue, and even sleepiness. It’s recommended to perform eye exercises during menstruation to help relieve eye strain.

What are the health taboos during menstruation

1. Avoid emotional excitement

During menstruation, you should maintain a stable mood and avoid getting too excited, because anger, depression and other negative emotions can easily cause qi stagnation, which can easily lead to abnormal conditions such as dysmenorrhea and amenorrhea.

2. Avoid cold

After your period begins, it’s crucial to stay warm. Your body is more vulnerable during menstruation, and if you don’t stay warm, you can easily catch a cold and become ill. Wearing an extra layer of clothing is recommended, especially if you spend long periods working in an air-conditioned room. Avoid cold water, so use hot water for showering, washing your hair, washing dishes, and doing laundry.

Frequently Asked Questions

Why do women feel so tired during their menstrual period?

Menstrual fatigue is primarily driven by sharp hormonal drops in estrogen and progesterone right before and during menstruation. Additionally, blood loss during the period can lead to lower iron levels or mild anemia, which reduces oxygen circulation and causes widespread physical exhaustion and low energy.

Is extreme fatigue before or during a period normal?

While mild tiredness and lower energy levels are very common symptoms of premenstrual syndrome (PMS) and menstruation, debilitating fatigue that disrupts your daily routine is not something you just have to live with. It can sometimes indicate underlying issues like heavy menstrual bleeding, iron deficiency, or thyroid imbalances.

What are the best ways to cope with menstrual fatigue?

Coping strategies include focusing on iron-rich foods and Vitamin C to support energy levels, staying well-hydrated, engaging in light physical activity like walking or stretching, prioritizing consistent sleep hygiene, and managing stress levels during your cycle.

Can dietary supplements help reduce period exhaustion?

Yes, depending on individual blood work and nutritional needs, supplements such as iron, magnesium, or Vitamin D are often recommended by healthcare providers to combat cyclical fatigue. However, you should always consult a physician before starting new supplements to ensure proper dosage and safety.

When should I see a doctor about my menstrual tiredness?

You should schedule an appointment with a healthcare professional if your fatigue is severe, accompanied by extremely heavy bleeding (changing pads or tampons every hour), dizziness, shortness of breath, or if it significantly impacts your quality of life month after month.