FitSugar

DrSugar Answers: Menstrual Fatigue and Exercise?

DrSugar — Wed, 07 Jan 2009 08:00:00 PST

DrSugar is in the house and answering your questions.

Hi DrSugar,
Last year I was busy training for my first triathlon, a half marathon, and cycling a lot for fun. Toward the end of my training, I would become extremely fatigued and often just pass out after work randomly a few days here and there. I had plenty of rest days, ate well balanced meals, and took vitamin supplements. I was tested for anemia but my blood iron levels were fine.

I'm in my off season and not training nearly as hard, but the fatigue is back. I was wondering, might this fatigue have something to do with my period? I am in between cycles, ovulating I suspect, but would that cause this type of fatigue?
- Why So Tired

To see what the doc has to say on this matter,

read more. I have found as a doctor that fatigue can be one of the most difficult symptoms to diagnose and manage. There are hundreds of potential causes of fatigue. Some causes are easy to detect with blood tests and iron counts as you mentioned, but some causes are much more difficult to diagnose. It is very common to blame fatigue on various points in the menstrual cycle, such as ovulation, menstruation, or premenstruation. However, medically speaking, ovulation is not thought to be an adequate explanation of fatigue. Some women do have fatigue associated with PMS, but it doesn’t sound like this is relevant to you. Endurance runners, like you, are more prone to certain types of fatigue. Fatigue in endurance athletes is commonly due to over-exertion, dehydration, inadequate caloric intake, electrolyte imbalances, and hormonal imbalances. Other common causes of fatigue include depression, anxiety, anemia, infections, and drug or alcohol use or abuse. I would start by making sure you’re getting adequate hydration and nutrition. Once that is in place, then I would make sure you’re getting plenty of sleep and are taking occasional days off from exercise. If these efforts fail, it is time to see a doctor for further evaluation. It sounds like you had some basic blood work done in the past like iron levels, but there are many other blood tests that may be useful. Good luck! If you have a question for DrSugar, send me a private message here, and I will forward it to the good doctor. DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

4 Ways to Fight PMS

Leta Shy — Fri, 28 Oct 2011 02:01:26 PDT

Most women experience some form of PMS every month, ranging from a slight irritability to full-blown moodiness. And while we can't prevent all symptoms from occurring, there are some important lifestyle changes we can make to make the most of that time of the month. Here are four ways to combat PMS.

Change your diet: Many times, experiencing harsh PMS symptoms can be attributed to what you've been eating. Eating salty foods, for example, can cause bloating from fluid retention, which can lead to sore breasts. It's not just about limiting your diet, however. Adding certain foods can help reduce PMS symptoms. Check out our list of five foods that fight PMS here.

Don't stop exercising: Feeling fatigued, moody, bloated, and sore? Chances are your daily gym trip is the last thing on your mind. But instead of dragging yourself from bed to work to couch, try to stick to your normal routine, just make your workouts lighter in intensity. Regular exercise can help fight PMS fatigue, and if you stick to it now, you'll be more apt to continue exercising when your period starts - which can help relieve menstrual cramp pain. Here are low-impact exercises perfect for workouts during that time of the month.

Find two more proven ways to fight those dreaded PMS symptoms after the break.

Feeling Crampy? Low-Impact Exercises For That Time of the Month

Jenny Sugar — Tue, 20 Sep 2011 14:19:16 PDT

During Aunt Flo's monthly visit, feeling crampy, fatigued, or bloated may make it hard to stick to your normal fitness routine. Instead of skipping out on exercise completely, swap high-intensity workouts with something less intense - light exercise can actually help alleviate symptoms associated with PMS and your period. Here are some low-impact workout ideas to send your period's symptoms packing while also shedding a few calories at the same time.

Go for a brisk walk with a girlfriend: Head out on your lunch break for a 20- to 30-minute walk in the park or around your neighborhood before dinner. This light form of cardio is enough to get your muscles moving and your heart rate up, which is the type of exercise recommended for cramp relief. For an added bonus, chatting it up with your gal pal will let you vent about work, your BF, or other things that especially set you off during that time of the month.
Go swimming: Hitting the pool is a great way to relieve cramps and get your exercise on. Since your body feels so light and free, you can move your limbs in all directions without having to expend much energy to hold your body weight. I wouldn't try to beat your best lap time, but rather focus on moving with ease through the water, and doing what feels good. All that movement and increased blood flow is sure to lift your energy levels and relieve your headache (if you have one), and I find spending time underwater also calms my mind.
Do strength training moves that target your abs: I know this seems a little odd to purposely tense up the area that already feels like it's in knots, but doing ab work can actually bring relief. The relaxing Scissor Abs move will target your lower abs as well as loosen tight hips and hamstrings - all of which can contribute to menstrual cramps.

Continue reading to hear more exercise ideas to relieve period symptoms.

DrSugar Answers: Dealing With PMS Fatigue

DrSugar — Wed, 19 Jan 2011 13:25:13 PST

DrSugar is in the house! And she's answering your health-related questions.

DrSugar,
I have been trying to get back on track with my exercise routine after those dangerous two months of parties, but I notice that each month when my period comes around, it seems impossible to get past the cravings and fatigue. What causes this and what can I do to get around it?
- Crazy Cravings

The symptoms you describe, food cravings and fatigue, around the time of your period sound like they are most consistent with typical symptoms of menstruation, which, when severe, can be called premenstrual syndrome (PMS). I understand your concern and disdain with these symptoms, as they do seem to counteract your desire to maintain a healthy lifestyle with exercise and eating healthy. To learn more about what causes these symptoms and what can be done to try to overcome them, keep reading!

DrSugar Answers: Not Treating Hypothyroidism?

DrSugar — Wed, 26 May 2010 08:00:18 PDT

DrSugar is in the house! And she's answering your health-related questions.

DrSugar,
I was diagnosed with a hypothyroid a few years back and have just been ignoring it. I am in my early 30s, have a kid with no plans to have another. My only symptoms are memory loss, irritability, a little shaky at times. All of which I can deal with, but I'm wondering, am I hurting my long-term health?
- Endocrine Enigma

I am very glad you asked this question, because hypothyroidism is an important topic. However, I am concerned that you have chosen not to get treatment for this condition. First let's review some of the basics on hypothyroidism and then discuss the serious consequences of untreated hypothyroidism. So keep on reading.

DrSugar Answers: Is PMDD For Real?

DrSugar — Tue, 09 Feb 2010 07:00:33 PST

DrSugar is in the house, and she's answering your health-related questions.

Dear Doc Sugar,
Is PMDD for real? It seems like a way to use PMS as an excuse for almost everything. But if it is real, I think I might have it. I know self-diagnosis is probably not the way to go, but could you tell me what I should be looking for and what I should ask my doctor?
- Feeling Bluesy and Woozy

What a great question, and a fun one to answer given that I’m a woman and know exactly what it’s like to suffer from PMS! The answer to your question is yes, PMDD is for real, and it stands for premenstrual dysphoric disorder. PMDD is a severe and sometimes disabling form of premenstrual syndrome (PMS). Learn how common the disorder is when you

read more. About 75 percent of women experience mild to moderate premenstrual symptoms, but the incidence of PMDD is much lower, affecting up to eight to 10 percent of women. PMDD is distinguished from PMS by the severity of symptoms and its impact on daily activities and relationships. The symptoms that may affect women with PMDD are: feelings of sadness or despair, feelings of tension or anxiety, panic attacks, mood swings, irritability or anger that affects other people, decreased interest in daily activities and relationships, trouble concentrating, fatigue, food cravings or binge eating, trouble sleeping, and physical symptoms such as bloating, breast tenderness, headaches or joint and muscle pain. Symptoms commonly occur within the last week of the menstrual cycle and usually improve within a few days after menstruation begins. According to womenshealth.gov, one must exhibit five or more of these symptoms to be diagnosed with PMDD. The specific cause of PMDD is not known, but the Mayo Clinic cites that a history of having major depression is very common with PMDD sufferers. But, PMDD can occur in women who have no history of having major depression. Treatment of PMDD is aimed at preventing or minimizing symptoms. Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil) or naproxen sodium (Aleve) can be used to ease cramping and breast discomfort. One should take great care when taking these medications because there are possible side effects such as gastrointestinal or stomach ulcers or bleeding. Therefore it is very important to take NSAIDs with food and only use them as needed on a short-term basis. Diet and lifestyle changes can also make a difference. Regular exercise and a balanced diet can help improve symptoms. Nutritional supplements including vitamin B6, magnesium, and calcium have shown to be helpful as well. For some people, the use of antidepressants such as selective serotonin reuptake inhibitors (SSRI) may be necessary to control symptoms. Finally, oral contraceptives can be used to stop ovulation and stabilize hormone fluctuations. You make an important comment in your question regarding self-diagnosis. I would advise not only you, but everyone, that while it is very convenient to research diseases or ailments on the Internet, it in NO WAY can replace a consultation with your primary care physician or other health care provider. It is very important that you review your symptoms and concerns with your primary care physician in order to determine whether or not you have PMDD. Have a question for DrSugar? You can send to me via private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

PMDD: My Dirty Little Secret

FitSugar — Fri, 02 Oct 2009 10:00:00 PDT

Three years ago I was diagnosed with PMDD (premenstrual dysphoric disorder) - it's sort of like PMS on overdrive, except way worse. Before the diagnosis I was embarrassed at how unstable I felt as my period approached, especially when all of my girlfriends seemed to be handling their PMS symptoms in a manageable way.

My menstrual cycles were always preceded by feelings of severe depression, crying bouts, anxiety, fatigue, and extreme back pain that would disappear the day my period started. I decided that I could no longer live like Dr. Jekyll and Mr. Hyde and had a conversation with my doctor. To my relief she confirmed that what I was going through was much more severe than PMS.

For those of you who might be suffering with PMDD, here are some tips I've learned from my doctor over the years to make life more bearable. You'll want to do everything on this list during the two weeks leading up to your period.

To see my tips,