By or before menstruation, most women experience PMS (premenstrual syndrome). STDs can cause symptoms of abdominal cramps or unbearable headaches. Especially if you also feel easily tired, this will certainly disrupt your activities. There are several ways to overcome fatigue during menstruation so you can return to normal activities. Here are the tips.
Tips to overcome tired during menstruation
1. Improve your diet
Eating several times a day with a slightly more recommended portion compared to eating only three times a day with a large portion. Eating more often will keep your energy at a stable level. Meanwhile, if you let the body not get food intake in a long time, you will more easily tired.
Set your diet to be more orderly and healthy. Add a protein source to your diet every day. Protein works to increase energy so you feel more energized throughout the day.
In addition, taking multivitamin supplements can also help overcome fatigue during menstruation. Due to lack of nutrients will make you feel tired, especially during menstruation. However, consult your doctor before you use any supplements, including vitamin supplements.
Reducing the consumption of processed foods containing high sugar and salt is also important. In addition, increase the intake of fruits and vegetables because it contains many nutrients that can increase your energy.
2. Drinking water
If you lack fluid in your body, you will become dehydrated. This makes the heart must work harder to keep oxygen and nutrients moving throughout the circulatory system. Lack of blood can lead to a lack of oxygen carried throughout the body. It makes you tired and sleepy.
Meet your water needs in a day. In general, everyone is encouraged to drink 8 glasses of water a day or about 2 liters. The dosage has been able to meet the water needs in the body. However, it is best to drink water every time you feel thirsty.
3. Avoid drinks containing caffeine and alcohol
During menstruation, should avoid drinking alcoholic beverages as well as containing caffeine such as coffee, tea, energy drinks, and soft drinks. Alcoholic beverages and caffeine can make it hard to sleep well through the night, making you feel tired the next day.
Exercise every day does not have to be heavy-weight, really. Walking about 30 minutes can be a choice of light and easy exercise for you to do. Exercise will keep your body moving, giving you a boost of energy and allowing you to sleep more soundly 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 calcium supplements, first ask your doctor if it is necessary and how many doses. The reason, excess calcium can harm the body.