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Menstruation is controlled by hormones, which are released from both the pituitary gland and the ovaries. This process prepares the uterus to accept a fertilized egg and grow the child for nine months. Some women can suffer from more symptoms of fatigue and discomfort during the time period immediately prior to and in the first days of menstruation. Some fatigue during your period is normal so it is important to plan your life around this very normal part of being a woman; however, while some fatigue is normal, extreme fatigue is not. That feeling that you have to take a nap can seem overwhelming. You may not have the energy to go out with friends and your fatigue may interfere with work or your social life. These symptoms can be a part of both premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD). Note, too, that these are both premenstrual, so they should generally be resolved when you actually begin menstruating. If your extreme fatigue continues during menstruation or starts when you begin menstruating, then it is likely caused by something else. If you have a difficult time dragging yourself to work in the week before and during your period, don't go out with friends or find that you can do nothing more than sit on the couch for three days a month, it's time to take other measures to address what is now extreme fatigue. Your first step is to determine if the fatigue you experience is related to your menstrual period. This will help you to plan a strategy which can help reduce symptoms and help recognize when it may be necessary to see a physician. Other illnesses, such as severe depression, anxiety and seasonal affective disorder can also cause fatigue but are not also related to the timing of your menstrual period. Pay close attention to your symptoms throughout the month. Keep a calendar in which you chart how energetic you feel each day. Use a ranking system of one to 10 to help chart the days of the month you feel fatigued. Also chart your menstrual periods, both ovulation and menstruation. This is to help determine if there is a correlation between when you begin to feel fatigued each month and when your menstrual period is starting. If you have abnormally heavy periods or feel that your blood loss has gradually increased over time, you may be suffering from fatigue related to iron deficiency; however, before running out to the pharmacy to get an over-the-counter iron supplement, it is important that you determine you are not losing blood from loss through your stool or any other source of bleeding in your body. You and your physician can discuss testing which may be necessary to evaluate your anemia. PMDD is a combination of symptoms related to the menstrual period and the hormones which control this event. The disorder is more severe that Premenstrual Syndrome (PMS) and will cause greater fatigue and other more severe physical and mental disturbances. You and your doctor will develop a plan to help relieve the symptoms of PMDD, including fatigue, which will include exercise, exercise, and possibly medications. Common symptoms include: Lack of interest in daily activities Sadness, hopelessness, sometimes thoughts of suicide Anxiety and out of control feelings Food cravings Binge eating Mood swings, crying attacks, and irritability Bloating, headaches, breast tenderness, muscle pain, and joint pain Problems sleeping and concentrating

summary: Learn about menstruation. Recognize normal menstruation fatigue. Look for extreme symptoms. Track your symptoms. Watch for abnormally heavy periods. Look for signs of premenstrual dysphoric disorder (PMDD).

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Breathing is relaxing and can divert your attention from the pain of mild cramps. You can do this while doing something else that will divert your attention, such as watching a television show. Focus on your breathing. Use a fast and shallow breathing rate, following a one-two (breathe in fast, breathe out fast) rhythm. Alcohol or any caffeinated or carbonated drink can add to abdominal pain. Sip water or clear fluids. Take a walk around your house, or in the garden. This can be helpful when you find that sitting or lying down is uncomfortable. You may find it best to avoid abdominal exercises while experiencing cramps due to the discomfort, especially because cramps may result from exercise itself if you push yourself too hard. Know your limits. Some evidence suggests yoga may help with stomach issues such as irritable bowel syndrome. If you're familiar with yoga, consider some poses that open up the abdominal region. Depending on where the cramps are, consider fish pose or reclining hero. Downward facing dog can also be helpful. If your cramps are muscular in nature, exercise your abdominal muscles at another time and merely stretch them in the cobra pose. Any position where you are facing up, looking forward or facing the ceiling will result in a minuscule amount of abdominal tension. Place a heating pad, heated wheat bag, or hot water bottle on your stomach to give temporary relief. While some advice suggests not to apply the heating pad to your abdomen in case this brings on nausea, other advice considers this to be appropriate. Decide on which approach best suits your needs through your knowledge of your own preferences and responses to the application of heat. Allow yourself to pass gas. If you are at work or somewhere this might be embarrassing or inappropriate, just excuse yourself and go to the restroom. You do not want to allow yourself to become bloated or let the cramps become more serious and painful by holding in your gas. A warm bath can also help with some cramping. Don't make it too hot, just comfortable.

summary: Use breathing techniques. Avoid certain beverages. Try to exercise the cramps away. Try yoga. Use a heating pad. Pass gas. Take a soak in a warm bath.

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Soda can leach calcium from your bones because of the combination of phosphorus and caffeine, so avoid it. Also, make sure to limit your intake of caffeinated beverages to 24floz (710mL) daily since caffeine may also reduce calcium absorption. Coffee, tea, cola, and energy drinks contain caffeine. Many lactose-containing foods, such as milk, yogurt, and cheese, also contain vitamin D, which is essential for calcium absorption. Make sure that you take a vitamin D supplement or multivitamin that contains vitamin D if you don't consume dairy products. This will help to ensure that you get the necessary amount of vitamin D daily. Allow your body to make its own vitamin D with sun exposure. The recommended daily allowance of vitamin D is 600 IU. Check the label on your vitamins to ensure that they have the required amount. Your doctor may also check your vitamin D levels annually. If they're low, your doctor may prescribe a vitamin D supplement and then recheck your levels. Spending time outside each day when the sun is shining can also help your body to make its own vitamin D. Just make sure that you wear sunscreen if you will be outside for longer than 10 minutes or you may get sunburnt. regularly to promote bone density. Walking, running, doing aerobics, or engaging in other weight bearing exercises won't help with calcium absorption, but it will help to increase your bone density. Aim for 30 minutes of physical activity daily to help strengthen your bones. Get your doctor's okay before you begin an exercise regimen if you have been sedentary for a while or if you have any health issues. Although taking a calcium supplement might seem like a great way to ensure that you always get your recommended daily allowance of calcium, taking calcium supplements can increase your risk of certain kinds of kidney stones. It's better to get your calcium from dietary sources if at all possible. Check with your doctor if you are considering taking calcium supplements. If you do opt to take a calcium supplement, look for one that contains no more than 500 mg of calcium and that contains calcium citrate. This will prevent you from taking in more than the recommended daily allowance and calcium citrate is easier for your body to absorb.
summary: Avoid beverages that are known to affect calcium absorption. Ensure that you are getting enough vitamin D. Exercise Skip calcium supplements unless your doctor recommends them.