Menopausal fatigue: Causes, Symptoms, & How To Avoid It?
Feeling constantly exhausted without doing anything strenuous can be a devastating experience.
Menopausal fatigue is an all-too-common phenomenon, affecting approximately 80% of women going through menopause.
Not only does it leave them feeling irritable, anxiety and easily upset, but long-term exhaustion can also lead to serious health consequences if left to persist unchecked.
In this blog post, I will explore the realities of menopausal fatigue, including its potential causes, warning signs, and symptoms, as well as actionable steps you can take to manage your energy levels.
What Is Menopause Fatigue?
Some women experience perimenopausal fatigue before, during, and after the menstrual cycle.
Changes in hormone levels, night sweats, sleep disturbances, or other problems can all contribute to menopausal fatigue. As a result, you may experience exhaustion both physically and mentally.
What Causes Fatigue During Menopause?
Hormones like estrogen, progesterone, thyroid, and adrenal hormones can all cause fatigue if their levels fluctuate.
It's because these hormones control how much energy each cell uses. You may experience unexplained lethargy or exhaustion when they are not in harmony.
Signs And Symptoms Of Menopause Fatigue
Women who are fatigued due to menopause may feel less energetic than usual. This may require more breaks at work, make simple actions like climbing stairs more taxing, or require extra time to recuperate after exercise.
People can experience mental effects from fatigue like brain fog, poor concentration, lack of focus and anxiety. Mentally worn-out individuals may find it harder to concentrate, think clearly, remember details, or decide.
It is also important to remember that menopause-related fatigue symptoms can also be indicators of other medical or psychological conditions.
The typical symptoms of fatigue include:
Chronic tiredness or sleepiness
Headache
Dizziness
Sore or aching muscles
Muscle weakness
Lack of stamina
Lack of creativity
Loss of motivation
Reduced memory
Poor judgment
Loss of tolerance
Slowed reflexes and responses
Impaired decision-making and judgment
Moodiness, such as irritability
How To Get Rid Of Menopausal Fatigue?
Now, I am going to talk about some natural and complementary therapies for menopause fatigue.
Let’s get going:
Exercise
While it may be challenging to exercise when you're exhausted, some research indicates that it can boost your general energy levels in menopausal women.
A 2015 study of 74 postmenopausal women discovered a correlation between feeling more energised and engaging in moderate-to-vigorous physical activity. After menopause, exercise is crucial for maintaining bone density and cardiovascular health.
A Healthy Diet
Maintain a balanced, healthy diet during menopause. Consuming foods rich in omega-3 fatty acids, calcium, vitamins D and B, and fibre is a great way to keep your energy levels up.
B vitamins, magnesium, and vitamin C support the adrenal glands. By taking care of your gut bacteria, you can increase nutritional absorption. Probiotics foods such as sauerkraut, kimchi, kefir are all full of probiotics which will keep your gut bugs happy.
You can design a diet consisting of lots of fruits, vegetables, wholegrains and nutritious items you love eating. Eating a balanced diet with healthy fats, protein and carbohydrates (from wholegrains or vegetables) at every meal is a good way to start to improve your energy levels. The Mediterranean style diet is a good example of a balanced way of eating.
Additionally, dairy products may improve bone health and relieve your discomfort. If you cannot tolerate lactose, you can still consume alternative foods that are rich in vitamins and minerals.
What Are The Foods To Avoid During Menopausal Fatigue?
Compared to just 14% for France and 13% for Italy, almost 50% of household food purchases in the UK are made from ultra-processed foods and beverages. These foods have a well-established lack of nutrients and little to no nutritional value.
Some of the foods to avoid during menopausal fatigue are listed below:
Processed foods
Sugary drinks
Alcohol
Caffeine-rich drinks- energy drinks
Drink coffee and tea in the mornings, not after midday (caffeine blocks iron absorption)
Avoid foods that make you feel sluggish and sleepy (keep a food diary)
Hydrogenated oils and fats. Trans fats
Spicy foods
Fast food
Nicotine
Prioritize Sleep Hygiene
Even though night sweats and hot flashes can make it difficult to obtain a good night's sleep, putting your overall sleep hygiene first will help you stay energised.
First, even on weekends, try to go to bed and get up at the same time every day. Try to practice the same bedtime rituals for 30 to 90 minutes before going to sleep.
These could include taking a relaxing bath, practicing deep breathing or meditation, reading a book under a soft lamp, and turning off technology 90 minutes before bed.
Take Supplements (If Needed)
There is currently no reliable dietary or herbal supplements for menopause symptoms. However, limited evidence reveals that soy may have positive effects for some users.
96 women with fatigue participated in a double-blind, randomized controlled experiment in 2018 that indicated that high-dose soy lecithin boosted sensations of vitality and decreased diastolic blood pressure.
Larger trials are required to validate the efficacy and safety of this product.
Avoid Stimulants & Alcohol
When you're feeling fatigued, the temptation to reach for a caffeine fix is strong. However, consuming too much coffee can prevent you from getting quality rest. This could lead to increased daytime fatigue.
Similar to how alcohol can make people feel sleepy it really reduces the quality of sleep in the long run. It can also may cause blood sugar imbalances, night sweats and hot flashes in some menopausal women.
Added Bonus
If you have been feeling fatigued due to menopause now is the time to say goodbye to tiredness by downloading my free eBook containing 42 energy-boosting recipes.
To learn more about how you can boost your energy levels during menopause have a listen to my webinar below.