Fatigue, an overall feeling of tiredness, is a symptom that can affect all stages of the menopause. The feeling of fatigue can range from mild to extreme and can make you have no motivation to do anything.
Do you feel tired and run down, struggling to do day-to-day activities?
What causes fatigue:
Hormones decrease during menopause which can be challenging for many women due to the symptoms they experience. Fatigue can be associated with the fluctuations of estrogen and testosterone which are important in brain function. When estrogen levels drop this increases our cortisol levels which in turn increases fatigue. Other psychological factors related to fatigue are mood swings, depression, and anxiety. Depending on your work/life balance, work stresses can contribute to this cascade of hormonal imbalances.
Lifestyle factors can also impact our lives such as lack of exercise during menopause because of:
Hot flushes
Bladder issues
Lack of time
Stopping/reducing these activities can have a negative impact on our health such as unhelpful thinking, low mood, anxiety, and fatigue.
Lack of sleep or quality sleep can be another factor of fatigue because of the physical symptoms of menopause. These include night sweats, passing urine and joint pains.
It is worth noting fatigue can be associated with other medical conditions which are not necessarily related to menopause such as:
Low thyroid function
Nutritional deficiencies
Low B12 and folic acid
Low iron and anaemia
Fibromyalgia
Chronic fatigue syndrome
Arthritis
Diabetes
Infections
Autoimmune disorders
Sleep Apnoea
Chronic obstructive disease (COPD)
Mental health conditions (anxiety, depression, stress, and seasonal affective disorders)
If you are struggling with fatigue, it is worth checking it out with your doctor who may do a simple blood test to rule out other conditions.
If you are experiencing fatigue here are some lifestyle choices that may contribute to your fatigue, for example:
Alcohol
Too much caffeine
Taking certain medication
Boredom
Emotional stress
Being overweight or obese
Lack of sleep
Lack of physical activity
Poor diet
Simple things to try to support fatigue.
Healthy diet
A healthy balance diet will help to boost your energy levels. Go for fresh whole foods from a variety of different groups (protein, unsaturated fats, and unrefined carbohydrates). Try to include fibre and anti-inflammatory foods. A healthy balanced diet supports healthy digestion for gut health. Variety is the spice of life!
Increase exercise.
Regular exercise helps with fatigue by directly affecting the central nervous system to increase energy and reduce fatigue. Exercise releases endorphins (happy hormones) that naturally boost your energy levels. Just a simple 15-minute walk can help to boost your energy levels, try to incorporate at least two hours of exercise each week, start slowly and build it up gradually so you are able to sustain it long term. Focus on the exercise you enjoy and maybe go with a buddy to help keep you motivated. A little bit of exercise will improve your well-being, mood, sleep, and energy levels.
Improve sleep.
Restful sleep is essential to support energy levels. Try relaxing an hour before bed such as a hot bath, reading, gentle stretches, Yoga, Pilates, deep breathing, meditation or watching a good movie.
Reduce alcohol.
Some people say they fall asleep easily when drinking alcohol, but you won’t sleep as deeply therefore quality of sleep can be affected. Try to have alcohol in moderation and include a couple of dry days per week. If you can avoid alcohol to improve your quality of sleep.
Reduce stress.
Stress can steal your energy levels because of the effects on your mental and physical well-being. It can also affect sleep patterns and overall general health. Find ways to relax such as mindfulness, meditation, yoga or even APPs (e.g. calm and headspace) to support your journey. There are other alternatives such as cognitive behavioural therapy (CBT) to help get to the root cause of emotional issues to address stress.
Keep hydrated.
Keeping hydrated can support your bodily system, dehydration can lead to low energy levels and have a negative impact on sleep as well. It can also make you feel less alert and feel like you have cotton wool in your head! Struggling to know where to start? need support to help you guide you in the right direction to get you started? Why not book a complimentary support call by clicking here to discuss options to get you started.
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