A common complaint in menopause is a persistent feeling of exhaustion.
Symptoms include decreased wakefulness, irritability, lowered attention span, mental fuzziness as well as memory lapse.
Menopausal fatigue affects women especially during its early stages when the body is adjusting to hormonal fluctuations in estrogen, progesterone, thyroid and adrenal hormones. These hormones are involved in regulating cellular energy. When balance is compromised, fatigue can occur.
Many women also suffer from a chronic lack of sleep which contributes to fatigue.
10 Ways to Beat Fatigue.
1. Exercise regularly – aim for 30 to 60 minutes a day. Walking is one of the easiest ways to boost energy levels by boosting energy, producing feel-good hormones (endorphins). Swimming, cycling and even dancing can also be beneficial to balance a wide range of symptoms, but remember – do not over exercise.
2. Limit caffeine and alcohol – both affect energy levels and interfere with sleep. While they may provide an immediate rush of energy, it’s short-lived and leads to a “crash.”
3. Watch what you eat – eating smaller, more frequent meals throughout the day can provide constant energy. Limit processed carbs and sweets. Instead choose fruits, vegetables, whole grains and lean proteins.
4. Practice relaxation – engage in activities you enjoy. Relaxation also contributes to a good night’s sleep, leading to increased energy.
5. Get enough sleep – hot flashes and night sweats can disrupt sleep. The bedroom should be a sanctuary – try a darker and cooler environment. Install a ceiling fan and wear lightweight clothing. Set your body’s clock by going to bed and waking up at the same time every day.
6. Don’t overbook your day – you may feel more fatigued because you are trying to do too much. Learn to say no and ask family to share household chores.
7. Drink water – dehydration makes the body work harder. This can lead to fatigue and difficulty concentrating. Increase water intake to eight to ten glasses of water each day.
8. Get some sun – sunlight helps stimulate feelings of alertness. Walking in sunlight provides a double boost.
9. Take supplements:
- B-vitamins are an excellent option for energy. The best form of vitamin B is nutritional yeast.
- Omega 3
10. Herbal remedies:
- Black cohosh and valerian
- Ginseng – a phytoestrogenic plant with a long history of health benefits in Chinese medicine
Talk to your doctor before taking any herbs or supplements to assure they are safe to take with a current regimen of prescribed medications.
Taking control of your fatigue is easy by adopting the above tips – eat right, exercise, get enough sleep and apply relaxation techniques to provide the energy you deserve.
LAURA PEISCHL, BA, INHC
Laura is a Certified Integrative Nutrition Health Coach, Holistic Menopause Health Specialist and Certified Hormone Health and Wellness Practitioner. She is the founder and owner of Feel Good Menopause™️