What are the causes, and how can you beat it?
“You can do this-this thing, when your body will cease to produce hormones and your skin, hair, muscles and bones…basically every part of you will notice, go into withdrawals, and stage a coup. Be prepared for this mentally and you’ll own this ‘thing.’”-Lisa Jey Davis, author
The initial quote accurately reflects how many women feel during the menopausal transition and beyond. The underlined statement mirrors my way of approaching this new phase in life. Getting educated about menopause will help you to get in control.
If you have read some of my blog posts related to menopause, you can conclude that menopause’s symptoms are completely unpredictable. Additionally, each woman’s experience with this natural process is different.
I believe that the more we know about perimenopause, menopause, and post-menopause, the better we can navigate this inevitable journey.
One of the more common symptoms of menopause is a persistent ongoing feeling of exhaustion and fatigue-mental and physical. Many women may experience a persistent lack of energy and a sense of tiredness and weakness. You may be surprised to find yourself feeling exhausted in an unexplainable way. The signs of menopausal fatigue include decreased wakefulness, lowered attention span, mental fuzziness, irritability, and memory lapses.
The current post will explore the link between menopause and fatigue and will include helpful tips to beat this uncomfortable symptom and bring back your zest for life. Although there are medical treatments for menopause fatigue, I will focus on natural remedies to boost energy.
Understanding perimenopause and menopause
Perimenopause refers to the time of transition before menopause begins. Your periods may become irregular, and your flow may become heavier or lighter.
Production of the female hormones estrogen and progesterone usually begins to slow down when a woman reaches her 40s. That happens as a woman enters the perimenopausal period. The full transition to menopause can take 4 to 12 years.
Menopause is the time of life when your periods stop, estrogen, and progesterone production ends, and you can no longer become pregnant.
You might start experiencing symptoms such as hot flashes, insomnia, and fatigue during perimenopause. You will officially be in menopause when you haven’t had a period for 12 months. After menopause, all women are post-menopausal.
What causes fatigue during menopause?
Fatigue is prevalent in today’s world. Women are constantly juggling work, family, friends, volunteering, to name a few. It’s no surprise that your energy levels feel like they’re constantly low. But perimenopause can make it feel like your energy has bottomed out. Some days some of us are so tired that we are unsure if we can get out of bed.
While around two-thirds of post-menopausal women have difficulty sleeping at night, about 90% report feeling worn out in general.
A combination of factors may cause fatigue during perimenopause and menopause. Changes in the levels of hormones like estrogen, progesterone, thyroid hormones, and adrenal hormones can make you feel extremely tired. That is because these hormones are involved in regulating cellular energy within the body.
Your brain has a lot of estrogen receptors, and when estrogen declines, so does some of the regulation that it provides. For example, estrogen helps control cortisol, the stress hormone. When that regulation is weakened, the increased stress response can result in crushing fatigue. In other words, menopause decreases our tolerance to stress. Further explanation of this issue later in this article.
In addition, many perimenopausal and menopausal women experience insomnia or sleep disruptions. Lack of sleep will obviously result in a feeling of tiredness or lack of energy. Many sleep interruptions are due to hot flashes, night sweats, and frequent urination. According to the North American Menopause Society, hot flashes are the most common menopause-related discomfort and can last from 1 to 5 minutes. Night sweats are hot flashes at night that interfere with sleep. Night sweats have been shown to interrupt the most restorative phase of sleep.
Insomnia is a potential menopause symptom in itself, which may lead to tiredness in the daytime.
An additional-and perhaps overlooked- factor behind midlife fatigue is stress. Early phases of research have found that stress and fatigue may be directly linked; in other words, fatigue causes stress, and stress causes fatigue.
Research shows that our bodies naturally lose resilience to stress and fatigue through aging, so, understandably, perimenopausal women experience a rise in both. The researchers recommend that women proactively manage stressors and seek rest to combat stress and fatigue, respectively, before these symptoms even arise.
Natural remedies to boost your energy and beat menopause fatigue
Before I list the tips to manage fatigue during perimenopause, menopause, and beyond, I should mention the most common medical treatments available.
The main medical treatment for the symptoms of menopause is hormone replacement therapy (HRT). This works by replacing lost hormones, which may result in an improvement in fatigue. It may also help women get better sleep by reducing hot flashes, which could have a positive effect on energy levels.
Another potential option is nonhormonal medications, such as selective serotonin reuptake inhibitors (SSRIs) or selective norepinephrine reuptake inhibitors (SNRIs). Some types of these drugs can improve hot flashes and night sweats, improving sleep for those who wake frequently.
However, not all women wish or can take these types of treatments. Additionally, each of these options has potential side effects. It is always important to discuss the pros and cons with a health provider knowledgeable on menopause before making any decisions.
If you are exhausted due to perimenopause or menopause, you can alleviate fatigue in several ways. There are lifestyle changes you can make to boost your energy.
Exercise regularly
One of the best ways to stay energized is to get regular physical activity. It can be hard to get started when you are feeling fatigued, but getting moderate or high-intensity exercise can result in higher energy levels.
Exercise can also help with mood swings, weight gain, and even hot flashes. Try to choose activities that are manageable and enjoyable. That way, you will be more likely to stick to your workout regimen and make it a habit. Be careful not to over-exercise because that would be counterproductive.
Regular exercise is one of the most recommended therapies for dealing with problematic symptoms. Examples of beneficial exercise are taking a short walk during your lunch break or joining a yoga class. The important thing is to find something that you can regularly enjoy. You are more likely to turn exercise into a habit if you like doing it.
If it feels overwhelming to get moving when you’d rather take a nap, just start small. Movements as simple as stretching or anything to get your heart rate a bit higher can help.
Prioritize sleep
Women in the menopause life stage get the least amount of sleep than anyone else. Yet, in midlife, sleep is more important than ever. The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of serious health conditions, including increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.
Although hot flashes and night sweats can make getting quality sleep hard, prioritizing your overall sleep hygiene will help maintain your energy levels.
A good sleep routine can leave you feeling more energized. Try to go to bed and wake up around the same time every day, even on the weekends. Avoid caffeine and alcohol close to bedtime.
Try to follow the same nighttime rituals 30-90 minutes before bed. These may include unwinding in a bath, practicing meditation or deep breathing, reading a book by a soft lamp, and disconnecting from technology 90 minutes before bed.
Ensure your bedroom is dark, quiet, and temperate, too. Experts say the ideal temperature for sleep is 65 degrees Fahrenheit. Keeping your bedroom at this temperature can also help you manage night sweats.
Talk to your doctor if you’ve made these life changes and don’t see improvement after a few months. They may recommend medication or some techniques to help you get a good night’s rest.
Manage your stress: take a meditation break
Stress is widely known to disrupt sleep. One way to mitigate stress is relaxation. Allocate at least fifteen minutes each day to do something for yourself: meditate, listen to a podcast, take a walk in the park, read, lie on the sofa. Make relaxation a non-negotiable part of your daily life.
Many women have found that practicing relaxation techniques such as deep breathing exercises and meditation can help calm their minds and nerves before bedtime.
To practice one of the most popular forms of relaxation, mindfulness meditation, sit in a quiet place and close your eyes. Slowly breathe in and out, clearing your mind by focusing on your breathing. When negative thoughts try to enter your mind, steer them gently back out.
Downsize your meals and eat a healthy diet
Eating a big dinner too close to bedtime can leave you feeling too full to sleep. Try to eat your meals in smaller portions, more often throughout the day. Choose healthy foods rich in nutrients. Heavy meals also contribute to heartburn, which can also interfere with your sleep.
During menopause, stick to a healthy, balanced diet. Doctors recommend eating foods rich in omega-3 acids, calcium, vitamin D and B, and fiber.
You can create a dietary plan that includes healthy foods that you enjoy eating and plenty of fruits and vegetables.
Dairy products may also help ease your symptoms and boost your bone health. If you are lactose intolerant, you can get your vitamins and minerals from other food sources.
Finally, proper hydration and balanced blood sugar levels should be considered.
The takeaway
Fatigue is a common experience during perimenopause, menopause, and post-menopause. It can happen for a variety of reasons, including changing hormone levels and sleep disturbances. Women may feel physically or mentally tired, or both.
Hormone therapy may help to improve sleep quality and energy levels. However, lifestyle changes such as staying active, practicing sleep hygiene, and avoiding stimulants and alcohol can also improve fatigue.
Menopause is a significant period in a woman’s life. Although it marks the end of your fertility period, it is also a significant milestone and worthy of celebration. The tips included in this post can help you combat menopausal fatigue and live your best, healthiest life.
But remember, it’s important to speak with a doctor about unexplained fatigue and any other symptoms that may be menopause-related. They can confirm if a woman is entering menopause and rule out more serious conditions.