Practical tips to better manage fatigue during the premenstrual phase
Menstruation is a normal function of the female body that occurs every month once puberty is reached and that stops with menopause. In the days preceding them, many women experience a more or less intense discomfort due to various symptoms that occur - and which are often trivialized - such as tiredness, mood swings, water retention, the appearance of pimples and swelling.
In particular, fatigue is certainly among the most common ones: it afflicts many women in the phase preceding the onset of menstruation and can manifest itself as early as a couple of weeks before the cycle.
Specifically, in the period preceding menstruation, two types of fatigue are reported: physical and mental. Physical fatigue could be defined as an overall lack of energy, we seem to be weaker and find it harder to get out of bed. Mental fatigue, on the other hand, is halfway with the emotional issue, we are less concentrated and it seems to us that it is easier to lose control.
What good we can do for ourselves in this period that is not always easy to manage is to adopt a lifestyle that helps us feel better and follow some practical advice: here are some useful indications.
Get moving
Regular physical activity is a real panacea for the body also for the mechanisms that regulate mood and concentration. Moving helps to combat physical and mental stress not only from a physiological point of view, but also because it allows us to focus on ourselves and on our well-being. Sometimes we are so worried about making everything around us work that we lose sight of what we really need.
Yoga is one of the most recommended sports because it helps in the pre-cycle. To counteract fatigue, both physical and emotional, the asanas (yoga positions) with an energizing effect are a real first aid when you feel exhausted. The sphinx is certainly one of the most effective (and also the simplest) anti-fatigue positions.
Here's how to do it: you are in a prone position, with your forearms on the floor, so that your elbows are under your shoulders, and in this way keep your upper torso and head off the ground. You can do it as often as you feel tired, keeping it for a few minutes.
Eat healthy
It may seem obvious to you, but nutrition plays a fundamental role in regulating the balance of our body. Especially on days when we feel tired, we must therefore learn to eat less and more often. Instead of a single rich meal, it is better to distribute snacks throughout the day and even better if based on fruit and vegetables.
When you eat carbohydrates, choose the whole, more digestible and nutritious ones. In the premenstrual phase, as well as in the days of the cycle, it is easy to give in to food that we consider rewarding, such as sweets, chips, etc. If from a psychological point of view we can also grant some cuddles, from the physical point of view it is not the best. Fatigue, in fact, is also fought by stabilizing blood sugars and for this reason it is better to avoid glycemic peaks which, after having lifted our mood, bring us back to a state of fatigue. Better to favor vegetables, proteins and good fats such as those contained in fish and dried fruit.
You can take a specific supplement
Some supplements can help when we are really tired. As a Buscofen Premenstrual Food Supplement, which must be taken during the 10 days prior to the menstrual flow just to relieve the typical symptoms of that phase.
Inside Magnesium, which contributes to the reduction of tiredness and fatigue, Vitamin B6, which promotes the correct regulation of hormonal activity, Vitamin E, which protects cells from oxidative stress, and Calcium, useful for normal blood clotting and to reduce the sense of swelling.
In the premenstrual phase just take 1 effervescent tablet a day at any time of the day, to be dissolved in a large glass of water.
Drink a lot!
It is well known that drinking is advice that applies to everyone, always and in any case. In the premenstrual phase it is worth double! Dehydration is another factor that can contribute to fatigue, so you must ensure a correct dose of fluids. Drink at least two liters of water every day - possibly unsweetened tea and herbal teas are fine - and eat foods with a high water content, such as vegetables and fruit.
Although it may seem counterintuitive, the more water we drink the less we retain in the body and, considering that water retention and swelling can affect mental and emotional health, which in turn play a role in fatigue, it is easy to understand the importance. of this good habit.
For more useful information on PMS, you can visit Uwell's website.
In collaboration with Buscofen Premenstrual Food Supplement
