Beating Menopause Fatigue – 5 Top Tips for Better Energy
Menopause fatigue is one of the biggest problems for women in the forties and fifties. Many women are completely crushed with tiredness and want to know if it’s “normal” to feel utterly exhausted during the menopause.
Unfortunately, it is a major problem for many women but it’s not something we should simply accept as being normal and therefore simply put up with.
Anecdotal evidence and research shows that insomnia, leading to fatigue is one of the most commonly experienced issues associated with the menopause and peri-menopausal period. Primarily this is caused by hormonal changes but other factors such as nutrition and exercise play a part.
Why is menopause fatigue such a big deal?
50% of women who are perimenopausal report sleep difficulties – trouble falling asleep, night-time wakings, being unable to get back to sleep and dropping off unexpectedly during the day.
Without restorative sleep, our bodies begin to malfunction. Our immune system becomes more compromised, leaving us more susceptible to infectious illness. Our organs cannot work efficiently leading to issues like heart disease and kidney and liver problems. The endocrine (hormone) system cannot regulate properly, exacerbating the menopause symptoms such as hot flashes, night sweats, weight gain etc. The brain is unable to fully rest leading to anxiety and depression.
It’s a tough time for many women and as a result, their families.
But much research is being done and there are lots of natural remedies that can help you get a decent nights’ sleep and wake with the energy you need to have a productive and enjoyable day. There are lifestyle changes which can make a significant difference too.
Here are 5 top tips for better energy during the menopause
You probably know the old saying “you are what you eat” – there really is no getting away from the fact that the better your nutrition is, the better your health will be. There are millions of articles every year about what constitutes a good quality diet but in truth, there is no one perfect diet. Each body is different and requires different nutrients in different quantities and frequencies for optimal balance. It can be hard to work out your optimal diet – a qualified nutritionist can be helpful.
To keep it as simple as possible avoid high fat, high sugar and high salt products. Minimise alcohol as this can cause sleep issues. Eat fresh or frozen vegetables, lean protein, healthy grains and plenty of water. There are some delicious vegan and vegetarian recipes now – it doesn’t have to be dull.
We all assume more exercise is better, but this may not necessarily be the case. Over-exercising can cause fatigue, so again, it’s all about finding the right balance that works for you. A simple 30-minute walk in the fresh air will help to keep your joints supple, prevent muscle wasting and get your heart pumping a little bit faster without causing you to become over-tired. Listen to what your body is telling you.
Creating a relaxing atmosphere and routine at bedtime can make a huge difference to the quality of your sleep. If possible, declutter your bedroom, remove technology (including the TV) and ensure you have a supportive mattress and comfortable bedding. Have a wind-down routine in the evenings and try to go to bed at the same time each day – this helps your body to recognise when it’s time to make your sleep hormone melatonin. If you vary your bedtime, the hormone system gets confused. Listen to calming music or an audio book before bed or have a relaxing soak with our Luxury Bath Foam or indulge yourself with our Dream Team gift set containing So Sleepy Pillow Mist, Temple Balm and Unwind Hand Cream. The products contain lavender which is a proven sleep aid.
- Anxiety is huge issue during menopause. Anxiety symptoms include heart palpitations, chest pain, restlessness and fatigue. Finding ways to manage your stressors is vital to maintaining optimal health. There may not be much you can do to reduce external stressors coming from your job or family but you can use techniques such as mindfulness and meditation to adjust how you respond to those stressors.
This one is simple – don’t try to do too much. As we age, we cannot go at the same pace as we did in our teens and twenties. If you don’t pace yourself, you are likely to get fatigued quickly, leaving you disappointed and unfulfilled in life. Pacing yourself is a key skill to learn during the perimenopause so that you make the most of the energy you do have.
I’m interested to know what you’ve found helps you navigate the choppy seas of menopause and puts you on the right course to a happy and productive life.
Do let me know in the comments below.
Until next time