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Period A Week Early Is No Longer A Pain If You Know All These.

Period A Week Early Is No Longer A Pain If You Know All These.

However essential the monthlies are to procreation and female health in general, having them is always a pain.

As women, most of us have a love-hate relationship with our periods. We love it when they happen on time and are neither late nor early, and do not cause us too much of discomfort or hormonal hullabaloo; but still hate having them in general.

And while a late period could put us into panic if we are sexually active and practicing birth control (pregnancy scare!), having your period a week early is just as bad. If you have had a regular cycle up until now, it’s usually a tad alarming too. Here’s all that could be behind you getting your period a week early…

Hate Getting Period a Week Earlier?

Having a sudden early onset of periods can be quite the pain, literally and figuratively for it ruins so much. Be it that weekend you were planning with your significant other, or a quick vacation, or even that all-important job interview/presentation you had planned to ace – unexpected periods can put a spanner in your works, literally and figuratively.

Other than taking you unaware and causing embarrassing bleeds that show through your clothes, getting your period early also means that you need to figure out the hows and the whys behind it, instead of getting yourself all worked up.

How The Normal Period Cycle Works?

Not every woman’s period is the same, and normal periods tend to be a little different for everybody as well. Most girls will start their periods in their pre-teens or early teens, say 11-13. That said; it’s fairly normal for a girl to start having her period anywhere from eight years old to say about 15.

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A period cycle is counted from the first day of a period to the first day of the next period, mostly this is 28 days, especially if you are on the pill and regulated by it.

However for adult women, normal cycles can range from 21 to 35 days while for teens this could 21 to 45 days as well. [1]. The actual menstrual flow aka your period could vary as well and the bleeding could be as little as two to three days or as much as a whole week.

    Mostly though, within three years of you starting your first period, your periods should have stabilized into a cycle you know is yours. And it may not be run of the mill “normal” to begin with.

    Sometimes your cycle may also vary, be 27 days or sometimes 30 and another time you may get only a 24-day respite before you start with your menses again. This is still normal [2]

    When Should I See A Doctor About My Periods?

    To heavy or too light a flow, a debilitating pain during the period and sudden irregular cycles after years of having normal ones are times you should head to the doc about your periods to rule out any hormonal or health issues.

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    Also if your period skips a month or two and you are not pregnant, if you feel sick after tampon use or even the fact that you are 15 and still not had your period yet could all be cause to make an appointment.

    Reasons For Getting Your Period A Week Early

    So we have established that sometimes, getting your period a week early is basically no biggie. There are so many different reasons for getting an early period, including harmless ones like a change in diet or physical exercise, stress, weight, sleep or any other little or big change in your routine.

    Face it, the human body is a weird thing indeed, with plenty more weirdness that science is still at a loss to understand. If you have been through any changes in life, and your period comes early, be happy that your body is well and responding to that external stimuli. It really is no big deal.

    Reason 1: You Are Stressed

    Stress tends to affect periods in weird ways. Too much of it can throw your body out of whack and cause stress hormones to rise, which in turn affects the pituitary gland that in turn affects the ovaries – causing early periods, late periods and even missed periods [3]

    If you have got your period a week early, see if there is anything in your life stressing you out, and then try to make positive changes around it to regularize your menstrual cycle [4]

    Reason 2: You Have Lost Or Gained Weight

    How much you weigh can affect your periods in myriad ways. Simply because how much you weight affects hormone production and so in turn changes your cycle for good, or bad.

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    A sudden weight loss brought on by too much of dieting, a hardcore exercise routine or even an illness can cause your till now normal cycle to shrug off its responsibility and go haywire.

    Similarly, a serious weight gain, which in turn could also be a sign of hormonal imbalance to begin with, can throw your menstrual cycle out of gear and cause you to get your period a week early, or even a week late [5].

    To regularise your period, stay within healthy weight parameters and eat balanced meals.

    Reason 3: You Have Started Or Stopped Birth Control

    Be it those tiny pills, that IUD or any other birth control mechanism, these things try to regulate your cycle through hormones and may temporarily cause a hormonal imbalance in your body, before it all simmers down to normalcy (and in the case of pills, lighter periods that are like clockwork!).

    Starting or stopping birth control can cause your periods to misbehave and come early, late or skip a time entirely [6].

    Reason 4: There Has Been A Change, Any Change

    So while things like these are completely unrelated to your periods (or so you may think), sometimes just a change in your lifestyle can bring about a change in your period, causing you to get your period a week early, a week late or mayhaps none at all.

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    Pregnancy can bring about spotting (and sometimes, unfortunately, a miscarriage as well) and you may mistake this for an early period, especially if you are unaware about you being pregnant.

    You might have popped a morning after pill (Oh my god I forgot my birth control). Or you may have started a diet, or stopped one, or just hiked yourself silly, or moved cities… You may suddenly be having an active sex life, or broken up with the love of your life, breaking your heart in the process.

    Many an extrinsic factor can affect your period, and frankly, it is okay that your body is aware of these changes and accordingly responds to it [7]

    Reason 5: You May Have An STI/STD

    So in case you were bit adventurous in the sack with the wrong kind of guy, you may have landed up with an STI – and sometimes STIs remain sneakily inconspicuous with the only symptom being bleeding between periods, which you may mistake for an early period.

    However if your “early period” has a way lighter than normal flow, its time you think about your bedroom activities and head to the doctor [8].

    Reason 6: You Have Pre-Existing Gynecological Issues

    If you have been diagnosed with PCOS, uterine fibroids, endometriosis (abnormally heavy endometrium) and or any other uterine or ovarian issue, irregular periods may just be part and parcel of your life.

    If you have not yet been diagnosed but have faced irregular periods for long, its time you did go and get yourself checked to rule out any minor or serious underlying health issues that may be causing those irregular periods [9].

    So that’s it, the reasons behind you getting an early period can be something as simple as stress, or as serious as an STI/STD. Remember to rethink all that has happened to you before making any snap judgments and feel free to visit the doctor in case you feel that something is up… The key is not to panic and find out the underlying cause, so that you can make positive changes around it.

    Reference

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    Rima Pundir

    Health, Wellness & Productivity Writer

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    Last Updated on November 12, 2020

    Why You’re Feeling Tired All the Time (and What to Do About It)

    Why You’re Feeling Tired All the Time (and What to Do About It)

    If you find that you’re feeling tired all the time, it’s important to understand that it’s a common problem for many. With all of the demands of daily life, being tired seems to be the new baseline. In fact, two-fifths of Americans are tired most of the week.[1]

    If you’re tired of feeling exhausted, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

    In this article, we’ll discuss the latest reasons why you’re so tired and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

    What Happens When You’re Too Tired

    If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

    Here are some common examples of what happens when you’re feeling tired:[3]

    • Trouble focusing because memory and learning functions may be impaired.
    • Experience mood swings and an inability to differentiate between what’s important and what’s not.
    • Dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
    • Finding it more difficult to exercise.
    • Immune system may weaken, causing you to pick up infections more easily.
    • Overeating because not getting enough sleep activates the body’s endocannabinoids, even when you’re not hungry.
    • Metabolism slows down, so what you eat is more likely to be stored as belly fat.

    Why Are You Feeling Tired All the Time?

    Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue, and Chronic Fatigue Syndrome (CFS).

    Here’s a quick overview of each common cause of fatigue and feeling tired all of the time:

    1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep, restorative sleep.
    2. Fatigue occurs from prolonged sleeplessness, which could be triggered by numerous health problems, such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea, or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
    3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

    The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance, or emotional trauma. It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

    Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

    You can learn more about some causes of fatigue in this video:

    Feeling Tired Vs Being Fatigued

    If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

    Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

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    Tiredness is primarily about lack of sleep. However, fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety, or emotional stress and/or are overweight and physically inactive[5].

    Symptoms of fatigue include:

    • Difficulty concentrating
    • Low stamina
    • Difficulty sleeping
    • Anxiety
    • Low motivation

    These symptoms may sound similar to those of tiredness, but they usually last longer and are more intense.

    Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. However, there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

    How Much Sleep Is Enough?

    The number one reason you may feel tired is because of sleep deprivation, which means you are not getting enough high-quality sleep.

    Research suggests that most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night[6]. If you’re sleep deprived, the amount of sleep you need increases.

    Get the right amount of sleep to stop feeling tired.

      The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

      Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

      Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[7]

      If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is the most likely reason you feel tired all the time. That is actually good news because sleep deprivation is much simpler and easier to address than the other root causes.

      It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities, such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

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      4 Simple Changes to Reduce Fatigue

      Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

      1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
      2. Exercising regularly
      3. Using stressbusters
      4. Creating a bedtime routine to sleep better

      After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

      I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

      Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

      • L is for Lifestyle and means living healthy, including getting enough sleep.
      • E is for Exercise and means getting at least 20 minutes of physical activity a day, ideally for six days a week.
      • A is for Attitude and means thinking positive and reducing stress whenever possible.
      • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

      The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight, and to achieve overall wellness.[8]

      Living Healthy

      Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested, and better overall.

      In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger. In fact, long-term sleep deprivation has been linked to an increase in Alzheimer’s later in life[9].

      As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

      Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

      1. Unplug

      Many of us try to unwind by watching TV or doing something on an iPhone or tablet. However, tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime. This won’t help you stop feeling tired all the time.

      Try to turn off all tech one hour before bed and create a tech-free zone in your bedroom.

      2. Unwind

      Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating, or taking an Epsom salt bath.

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      3. Get Comfortable

      Ensure your bed is comfortable and your room is set up for sleep.

      Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep. Also, it’s ideal if your bedroom is dark and there is no noise.

      Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed. If your mind is still active, write a to-do list to help you fall asleep faster.[10]

      This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

      Exercise

      Many people know that exercise is good for them, but they just can’t figure out how to fit it into their busy schedules.

      That’s what happened in my case, but when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my sedentary lifestyle.

      I decided to start swimming because it was something I had always loved to do. Find an exercise you love and stick to it to stop feeling tired all the time. Ideally, get a combination of endurance training, strength training, and flexibility training during your daily 20-minute workout.

      If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try as it will increase your flexibility and lower your stress.

      Attitude

      Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

      When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted, but there was one thing that always worked to help me feel calmer and less fatigued: Breathing.

      But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” (or “Pranayama” in Sanskrit).

      Here’s how you do Long-Exhale Breathing:

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      1. Sit in a comfortable position with your spine straight and your hand on your tummy.
      2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air).
      3. Hold your breath while you mentally count to 7 and enjoy the stillness.
      4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it).
      5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep breath.
      6. Repeat 3 times, ensuring your exhale is longer than your inhale so you relax your nervous system.

      This type of “long-exhale breathing” is scientifically proven to reduce stress.

      When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[11]

      Nutrition

      Diet is vital for beating fatigue if you’re feeling tired all the time – after all, food is your main source of energy.

      If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels, which may lead to daytime sleepiness.

      Eating a diet for fatigue doesn’t need to be complicated or time-consuming though. For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

      Here’re 9 simple diet swaps you can make today:

      1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
      2. Add a healthy fat or protein to any carb you eat, especially if you eat before bed.
      3. Fill up with fiber, especially green leafy vegetables.
      4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice, and corn.
      5. Swap natural sweeteners for refined sugars, and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
      6. Replace ice cream with low-sugar alternatives.
      7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive, and nut oils.
      8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts.
      9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice.

      Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron, and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

      That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

      Alternatively, you might consider a high-quality multivitamin or specific supplement.

      The Bottom Line

      If you are tired of feeling tired all the time, then there is tremendous hope.

      If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices. If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes discussed above.

      Overall, adopting a healthier lifestyle is the ideal remedy for feeling more rested and energized.

      More Tips to Stop Feeling Tired All the Time

      Featured photo credit: Cris Saur via unsplash.com

      Reference

      [1] YouGov: Two-fifths of Americans are tired most of the week
      [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
      [3] The New York Times: Why Are We So Freaking Tired?
      [4] Mayo Clinic: Chronic fatigue syndrome
      [5] Very Well Health: Differences Between Sleepiness and Fatigue
      [6] Advanced Sleep Medicine Services: NEW Guidelines: How much sleep do you need?
      [7] Mayo Clinic: Lack of sleep: Can it make you sick?
      [8] Ask Dr. Sears: The L.E.A.N. Lifestyle
      [9] National Institute on Aging: Sleep loss encourages spread of toxic Alzheimer’s protein
      [10] American Psychological Association: Getting a Good Night’s Sleep
      [11] Yoga International: Learning to Exhale: 2-to-1 Breathing

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