How to Manage Fatigue During Menstruation and Feel Better
Why Does Fatigue Occur During Menstruation and What Can Be Done About It?
The life of a modern woman is often hectic, filled with responsibilities, deadlines, and expectations. When the menstrual cycle is added to all of this, even a regular workday can feel like climbing a mountain. One of the most common symptoms that women experience during menstruation is significant fatigue. It's not just a feeling of "a bit less energy," but sometimes a paralyzing exhaustion that disrupts daily functioning. Why does this happen, and what can we do about it?
What Happens in the Body During Menstruation?
The menstrual cycle isn't just a few days of bleeding. It's a complex hormonal process that affects the entire body. On average, one cycle lasts about 28 days, during which hormone levels—especially estrogen and progesterone—change. During menstruation, which occurs at the end of the cycle, the levels of these hormones plummet. This drop significantly impacts our mood, energy, and ability to concentrate.
Fatigue during menstruation is not a figment of imagination or exaggerated sensitivity. It is a natural reaction of the body to hormonal changes, blood loss, and often the pain that accompanies the entire process. When we add common stressors—poor sleep, work stress, or household care—it's no wonder that many women feel the need to crawl into bed and stay there all day during these times.
When Fatigue Exceeds Tolerable Levels
There are cases when fatigue during menstruation is not just a common discomfort but significantly restricts the quality of life. Some women describe that in the first days of menstruation, they are unable to get out of bed, concentrate on work, or take care of their children. In such cases, it may be a condition called premenstrual dysphoric disorder (PMDD), which is among the more severe forms of premenstrual syndrome (PMS). Although it occurs in a smaller portion of women, it's important not to overlook it.
In some cases, severe fatigue can also be related to low iron levels in the blood. Menstrual bleeding can lead to a decrease in iron reserves, manifesting as exhaustion, pallor, and shortness of breath during routine activities. If you feel chronically tired not only during menstruation but also beyond, it's worth having a blood test done.
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Finding Balance Between Performance and Self-Care
In our culture, the image of a woman who "can handle it all" is still deeply rooted. Despite the pain, fatigue, and emotional downturns, there is an expectation that she will be smiling, productive, and functional. Menstruation is still considered something to "overcome" in many societies. Yet, precisely during these days, the body deserves more rest, relaxation, and kindness.
Experiences of women who have started to track their cycles or practice so-called menstrual mindfulness show that when we allow ourselves to slow down during menstruation—even just a little—the body rewards us with greater calm, less pain, and better recovery.
For example, Markéta (32), who works as a project manager in a PR agency, began taking menstruation seriously after burnout literally "unplugged her." "I used to see it as a necessary evil. But now I schedule a more relaxed routine for myself during menstruation, wear comfortable clothing, and after work, I opt for a walk instead of the gym. Thanks to this, I feel more in tune with myself—and paradoxically, I accomplish more when I don't push myself into daily performance."
What Can Help With Fatigue During Menstruation?
Medication is not always necessary. Often, a combination of small lifestyle changes that respect the body's needs in various phases of the cycle helps. Fatigue can be managed naturally if we know how to work with it.
Key Tips:
- Sufficient Sleep – During menstruation, the body needs more time for recovery. A shorter evening routine and quality sleep are fundamental.
- Diet Rich in Iron and Magnesium – Spinach, lentils, nuts, pumpkin seeds, or dark chocolate can help replenish essential minerals.
- Hydration – Dehydration can worsen fatigue. Herbal teas, such as lady's mantle, lemon balm, or nettle, are also suitable.
- Exercise According to Ability – Gentle yoga, walking, or light stretching often help improve mood and circulation.
- Limit Caffeine and Sugar – Even though it might be tempting to have strong coffee or a sweet bar, the energy swings after these foods are often intense.
- Relaxation and Breathing Exercises – Stress increases inflammation and the feeling of fatigue. Five minutes of deep breathing can work wonders.
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If you are looking for natural supplements that might help, it's worth mentioning adaptogenic herbs such as maca or ashwagandha, which help the body better manage stress and hormonal fluctuations. Both are commonly available in organic quality and without additives.
When Fatigue Hits Work Reality
One of the biggest challenges women face is the mismatch between the body's needs and the work environment. In most companies, a constant performance is expected from everyone, regardless of the cycle phase. Although some progressive companies have already introduced so-called menstrual leave or greater work-from-home flexibility, these are still exceptions.
In such cases, open communication can help—whether with a boss or at least within the team. When people know that their colleague is going through a challenging cycle period, they often offer help or relieve less critical tasks.
Support in the work environment is crucial. As psychologist Ivana Hnízdilová says, "It's not that women can't work during menstruation. It's about creating an environment where it's safe to express the natural needs of the body."
In some cultures, the period of menstruation is even considered a time for inner silence, intuition, and self-discovery. Perhaps we could be inspired and stop viewing menstruation as a weakness—and start seeing it as a time to turn inward more.
Cycle as a Compass, Not an Obstacle
When we learn to track our cycle, we can understand a lot—not only about our body but also about our emotions, performance, or communication skills. Many women find that, for example, right after menstruation, they have more energy, creative ideas, and courage. On the other hand, during the days before menstruation and the actual bleeding, they feel a need for introspection, peace, and care.
Instead of fighting the body, the menstrual cycle can be used as a compass for daily decision-making. And when we include the fact that fatigue is a natural part of this journey, it stops being an obstacle—and becomes a signal that the body is asking for a break.
Menstrual fatigue is real. But it's not necessary to suffer in silence. With a bit of understanding, kindness, and support—in both personal and professional life—it's possible to create an environment where every woman feels heard and respected. And that's the first step to being truly in harmony with one's body.
