Menopausal fatigue: why it occurs and how to avoid it

August 25, 2023

Menopausal fatigue reminds us of the old chicken-and-egg dilemma. what were they before The hot flashes or the exhaustion? Depression or Fatigue? Exhausted or in a bad mood? In reality, everything goes hand in hand and it is not so easy to define who is to blame for what. The only thing that is clear is that we are faced with another symptom of this phase.

But it’s not just any symptom, it’s a combination of several that characterize the climacteric. To understand it, we explain the combination of physical and emotional factors that often come together during menopause and end up exhausting you.

Why am I more tired during menopause?

hormonal changes: During menopause, hormone levels such as estrogen and progesterone drop significantly. These hormones play an important role in regulating sleep and energy levels. Decreased hormone levels can affect sleep quality and lead to difficulty falling asleep or staying asleep, leading to daytime sleepiness.
Hot flashes and night sweats: Hot flashes and night sweats are common symptoms of menopause. Hot flashes are sudden episodes of intense heat that primarily affect the upper body and may be accompanied by sweating. These symptoms can disrupt sleep and affect the quality of rest, leading to fatigue during the day.
Changes in metabolism and body composition: During menopause, many women experience changes in their metabolism and body fat distribution. These changes can affect energy levels and feelings of tiredness.
stress and anxiety: Menopause can be a stressful and emotionally complicated time for some women as it involves significant transition and changes in daily life. And stress and anxiety can affect sleep quality and contribute to fatigue.
Changes in physical activity and lifestyle: Some women may experience a decrease in physical activity or a change in lifestyle during menopause, which, paradoxically, can affect feelings of tiredness and fatigue.

What to do to avoid fatigue during menopause?

It is not easy to give specific guidelines: to reduce fatigue and increase energy during menopause, it is important to take a comprehensive approach to care that includes: Lifestyle changes and attention to physical and emotional health. Ideally, you should seek advice from a professional who will address the various physical and emotional aspects that have been affected by hormonal changes. However, this is not always possible. Therefore, keep in mind these basic tips that may be more important than ever at this stage.

Make sure you eat a balanced diet. A healthy and balanced diet can provide the necessary nutrients to maintain energy and improve overall well-being. Prioritize a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats.
Hydrate properly. Make sure to drink enough water throughout the day to stay hydrated and improve energy levels.
Include foods rich in phytoestrogens. Foods like soybeans, tofu, and flaxseed contain phytoestrogens, which can help balance hormones and relieve some menopausal symptoms.
Practice regular physical activity. Regular exercise can improve endurance, reduce fatigue and improve mood. Choose activities that you enjoy, such as walking, swimming, yoga, dancing, or any other form of exercise that you enjoy.
It improves sleep quality. Establish a regular sleep routine and create an environment conducive to rest, e.g. B. by keeping the bedroom dark, cool and quiet. Avoid caffeine and alcohol consumption before bed.
reduce stress. Practice stress management techniques like meditation, deep breathing, yoga, or relaxation therapy to reduce anxiety and improve sleep quality.
Seek emotional support. Menopause can be an emotionally difficult time. Talking to friends, family, or a therapist about your concerns and feelings can be helpful in managing stress and fatigue.
Avoid tobacco and alcohol. Smoking and excessive alcohol consumption can affect sleep quality and overall energy levels.
Consult a doctor. If fatigue persists or is excessive, it is important to see a doctor to rule out other possible causes and receive appropriate advice and treatment.

Remember that every woman is unique and what works for one person may not be equally effective for another. It’s important to listen to your body, adjust your lifestyle to suit your needs, and seek professional support when needed. Menopause is a natural stage of life and with the right care, you can live with a good quality of life and energy.