Fatigue before and during menstruation: why your body gets exhausted every month (and how to remedy it naturally)

Each month, our body follows a precise hormonal rhythm. According to a 2020 study published in the Journal of Clinical Endocrinology & Metabolism, nearly 75% of women experience a noticeable drop in energy during their period. This fluctuation is explained by the rapid drop in estrogen and progesterone at the end of the luteal phase, which leads to an average 30% reduction in the feeling of vitality. For some women, this fatigue linked to menopause can also intensify hormonal fluctuations.

The menstrual cycle is divided into four stages:

• Follicular phase (around 10–14 days): a gradual rise in estrogen, promoting energy and concentration.
• Ovulation (24–48 h): a hormonal peak with estrogen levels 200% higher than in the baseline phase.
• Luteal phase (12–16 days): progesterone rises by up to 150% and then drops sharply, just like estrogen.
• Menstrual phase (3–7 days): the hormonal drop reaches its maximum, leading to an overall decrease in energy.

Progesterone and estrogen directly influence serotonin synthesis, the feel-good hormone. During the luteal and menstrual phases, their decline can lower serotonin levels by 20% to 40%, according to a 2019 review in Neuroendocrinology. This hormonal drop is characteristic of premenstrual syndrome.

These hormonal imbalances result in:

• Increased fatigue (70% of women report greater sleepiness).
• Mood swings and lower motivation.
• Reduced concentration.

Beyond hormones, several physiological factors make menstrual fatigue worse:

1. Iron loss and risk of anemia
The average blood loss during periods is 30–40 mL, which can lead to a loss of 15–20 mg of iron. According to the WHO, 25% of women of reproductive age have iron deficiency, a source of fatigue, shortness of breath, and weakness.

• Recovery of iron stores: up to 4 weeks.
• 10–15% lower muscle and brain oxygenation.
• Reduced endurance and cognitive performance.

2. Menstrual pain (dysmenorrhea)
Nearly 50% of women experience moderate to severe cramps (American College of Obstetricians and Gynecologists, 2018). Uterine contractions place continuous strain on the nervous system, generating mild but cumulative chronic stress. Adopting positions to relieve cramps, such as lying on your side with your knees bent, can significantly reduce discomfort.

• Constant muscle tension, limiting relaxation.
• Difficulty concentrating and managing emotions.
• Impact on sleep and mood.

3. Altered sleep quality
Hormonal fluctuations and pain disrupt sleep: 40% of women report fragmented sleep during their cycle (Sleep Health Journal study, 2021). This results in fewer deep sleep phases and waking up feeling unrested.

• Increase in micro-awakenings (up to 3 per night).
• 25% increase in daytime sleepiness.
• Reduced physical and mental recovery between cycles.

A suitable diet can reduce the feeling of fatigue during periods by up to 30% (Nutrition Research Reviews, 2019). In addition, it can be helpful to watch symptoms such as bloating before periods, often linked to water retention or digestive sensitivity.

• Iron : lentils (3 mg/100 g), chickpeas (2.9 mg), spinach (2.7 mg), red meat (2.5 mg), dried apricots (3.6 mg).
• Magnesium : cocoa (500 mg/100 g), nuts and almonds (270 mg), green vegetables (80 mg), buckwheat (200 mg).
• Vitamins B and C: citrus fruits, kiwi, peppers, and colorful vegetables to support iron absorption.
• Hydration : 1.5–2 L of water per day, chamomile or ginger herbal teas to relax muscles.
• To limit : ultra-processed foods, excess caffeine, and fatty or overly salty foods.

Moderate physical activity can reduce cramp intensity by 20% (British Journal of Sports Medicine, 2017). Choose a physical activity during periods that matches your energy at the time, such as gentle yoga or walking, to promote better well-being.

• Short walks or gentle walks outdoors.
• Gentle yoga and targeted stretching to release pelvic tension.
• Breathing breaks: 5 minutes of coherent breathing, 3 times a day.
• Light activities: easy cycling, gentle swimming.
• Listen to your body and adapt without guilt.