Expert Solutions to Combat Weakness and Shaking During Your Period

Verified By Dr. Neelam Benara | 20-Apr-2025

For millions of women in India, menstruation is more than just a monthly inconvenience—it’s a battle against debilitating symptoms like fatigue, dizziness, and trembling. A 2023 study by the Indian Council of Medical Research (ICMR) revealed that 67% of Indian women experience weakness during their period, with 45% reporting severe fatigue that disrupts daily activities. These symptoms are often dismissed as “normal,” but persistent weakness and shaking could signal underlying health issues. In this article, we will explore the potential causes behind feeling weak and shaky during your period, discuss lifestyle and medical interventions, and provide expert insights from Dr. Neelam Benara, Consultant Gynecologist at Kailash Hospital. Our goal is to help you better understand these symptoms and find ways to manage them effectively.

Table of Content

• Understanding Menstrual Fatigue
• The Physiology of Menstruation and Energy Levels
• Why Do You Feel Weak and Shaky During Your Period?
• Home Remedies to Boost Energy During Menstruation
• Preventive Care: Building Resilience Across Cycles
• Red Flags: When to Visit a Gynecologist Near You
• Conclusion

Understanding Menstrual Fatigue

During menstruation, many women experience a drop in energy levels accompanied by physical weakness and even episodes of shakiness. These symptoms can be distressing, leading to challenges in performing daily tasks, maintaining work productivity, and enjoying social activities.

Dr. Neelam Benara states, “It’s common for women to feel weak during their period due to hormonal fluctuations and blood loss. However, when the weakness and shakiness become severe or persistent, it may indicate an underlying issue that warrants attention.”

The Physiology of Menstruation and Energy Levels

The menstrual cycle is governed by a complex interplay of hormones, primarily estrogen and progesterone. These hormones not only regulate the reproductive system but also influence other bodily functions, including energy metabolism and mood. During menstruation, the following changes can occur:

• Blood Loss: The loss of blood during menstruation can lead to a temporary reduction in iron levels, which may cause anemia—a well-known cause of fatigue and weakness.
• Hormonal Fluctuations: Sudden changes in estrogen and progesterone levels can affect neurotransmitter levels in the brain, resulting in fatigue, mood swings, and feelings of shakiness.
• Inflammatory Response: Some women experience increased inflammation during their periods, contributing to overall discomfort and a lack of energy.

Also read: When Do Periods Return After Delivery? Expert Insights on Postpartum Menstruation

Why Do You Feel Weak and Shaky During Your Period?

Menstrual weakness stems from a mix of hormonal, nutritional, and lifestyle factors:

• Hormonal Fluctuations: Estrogen and progesterone levels drop sharply before menstruation, affecting serotonin (the “feel-good” hormone) and causing fatigue. Dr. Benara explains, “This hormonal shift can lead to low energy, mood swings, and even hypoglycemia, which triggers shakiness.”
• Iron Deficiency Anemia: Heavy menstrual bleeding (menorrhagia) affects 30% of Indian women, as per NFHS-5 data, depleting iron stores and reducing oxygen transport in the blood.
• Low Blood Sugar: Progesterone increases insulin resistance, leading to energy crashes. A 2024 AIIMS study found that 1 in 3 Indian women with PMS experiences hypoglycemia-related shakiness.
• Stress and Poor Sleep: Sleep deprivation and stress can have a compound effect on your body during menstruation. Poor sleep quality can worsen fatigue, while stress can trigger the release of cortisol, a hormone that further depletes energy reserves. The National Mental Health Survey notes that 40% of Indian women report heightened stress during menstruation.
  Advice: Practicing stress-reduction techniques such as meditation, gentle yoga, or deep breathing exercises can help alleviate these symptoms.
• Dehydration: Dehydration is another contributing factor that can exacerbate menstrual fatigue. The body loses fluids not only through bleeding but also via sweating and respiration. Insufficient hydration can lead to feelings of shakiness and weakness.
  Advice: Drinking plenty of water and consuming hydrating foods such as fruits and vegetables can help maintain fluid balance
• Poor Nutrition: A diet lacking essential nutrients can significantly impact energy levels, especially during menstruation. Foods rich in vitamins, minerals, and antioxidants are necessary to support your body through the menstrual cycle.
  Advice: Focus on a balanced diet that includes lean proteins, whole grains, fruits, and vegetables, and avoid excessive caffeine or sugar which may contribute to energy crashes.
• Underlying Health Conditions: In some cases, chronic fatigue and shakiness during menstruation may be linked to underlying conditions such as thyroid disorders or other metabolic imbalances.

Dr. Benara states, “If your symptoms persist despite proper hydration, nutrition, and sleep, it’s important to consult with a healthcare professional to rule out any underlying conditions.”

Home Remedies to Boost Energy During Menstruation

1. Prioritize a Nutrient-Rich Diet

A healthy diet is crucial to combat the fatigue and weakness associated with menstruation. Here are some key dietary recommendations:

• Iron-Rich Foods:
  • Leafy Greens: Incorporate leafy greens like spinach (palak) and fenugreek (methi) provide 15–20% of daily iron needs per serving.
  • Jaggery (Gur): A traditional remedy, jaggery offers iron and magnesium.
  • Vitamin C Pairings: Pair lentils with tomatoes or lemons to enhance iron absorption.
• High-Fiber Foods: Include whole grains, fruits, and vegetables in your diet. A high fiber diet for constipation is beneficial, as it supports digestive health and prevents bloating.
• Balanced Meals: Ensure each meal contains a mix of proteins, healthy fats, and complex carbohydrates to provide steady energy levels throughout the day.
• Hydration: Consume ajwain (carom) water which relieves bloating, cinnamon tea which Stabilizes blood sugar, and hydrating fruits like watermelon to maintain fluid balance.

“A study in The Journal of Obstetrics and Gynecology of India found that women who consumed iron-rich diets reduced menstrual fatigue by 50%,” shares Dr. Benara.

2. Gentle Yoga and Breathing Exercises

Restorative poses like Balasana (Child’s Pose) improve circulation. The Ministry of AYUSH recommends 15 minutes of daily yoga to reduce menstrual discomfort by 40%.

3. Adequate Sleep and Stress Management

Quality sleep is essential for recovery and energy restoration, especially during menstruation.

• Sleep: Establish a consistent sleep schedule, ensuring you get 7-8 hours of uninterrupted sleep each night.
• Stress Management: Engage in relaxation practices like meditation, deep breathing, or light yoga to reduce cortisol levels, which can exacerbate fatigue.

Preventive Care: Building Resilience Across Cycles

• Track your Cycle: Try to predict symptom patterns. Dr. Benara advises, “Noticing trends allows early intervention—like increasing iron intake pre-menstrually.”
• Sleep Hygiene: Ensure you have a consistent sleep schedule to allow your body to recover and rejuvenate. Try to aim for 7–8 hours of sleep. The National Sleep Foundation links poor sleep to 30% higher PMS severity.
• Regular Exercise: Engage in moderate activities such as walking, yoga, or stretching exercises can boosts endorphins. A 2024 study in Indian Journal of Gynecology showed that women who walked 30 minutes daily had 25% less menstrual fatigue.
• Stay Hydrated: Drinking water consistently throughout the day is essential for overall energy.
• Plan Balanced Meals: Include a mix of iron-rich and high-fiber foods, along with plenty of fresh fruits and vegetables.

Also read: How to Stop Period Cramps from Ruining Your Sleep?

Red Flags: When to Visit a Gynecologist Near You

While mild weakness is common, these symptoms warrant a visit to a specialist:

• Fainting spells or severe dizziness.
• Bleeding through pads/tampons every hour.
• Weakness lasting beyond your period.
• Pale skin, brittle nails, or rapid heartbeat (signs of anemia).

“Ignoring these signs can worsen conditions like anemia or thyroid disorders,” warns Dr. Benara. Facilities like Kailash Hospital, Noida—a leading maternity hospital in Noida—offer advanced diagnostic tools, including hemoglobin tests and pelvic ultrasounds, to identify root causes.

Conclusion

Feeling weak and shaky during your period can significantly impact your daily life. By understanding the possible causes—from hormonal fluctuations and nutrient deficiencies to stress and lifestyle factors—you can take proactive steps to manage your symptoms. Integrating a balanced, high-iron and high-fiber diet, staying hydrated, exercising moderately, and managing stress are all effective strategies to combat these symptoms naturally.

However, if the symptoms persist or worsen, it’s crucial to seek professional guidance. Dr. Neelam Benara, Consultant Gynecologist at Kailash Hospital, Noida, stresses, “Timely intervention is key to addressing menstrual fatigue. If you’re experiencing severe weakness or shakiness, please consult a gynecologist near you to rule out underlying conditions.”

At Kailash Hospital, Noida, we are dedicated to providing comprehensive care to support your health during every phase of your menstrual cycle. With a team of experienced professionals and state-of-the-art facilities, we ensure that you receive personalized treatment and advice tailored to your needs.

By taking a proactive approach, monitoring your symptoms, and making informed lifestyle changes, you can navigate the challenges of menstruation with confidence and vitality. Prioritize your well-being and remember that your health is worth every effort.