From Tired to Inspired: Beating Fatigue in Menopause

Are you tired of feeling tired all the time?  Do you wake up more exhausted than a toddler after a day at Disneyland?  Are you ready to sell your soul to the coffee gods just to make it through the day?  Well, my fellow midlife mamas, welcome to the club!  It’s called menopause, and it’s like a never-ending sleepover where nobody actually gets any sleep.  But don’t worry, I’ve got your back (and your under-eye circles).  So, grab a cup of coffee, put on your comfy pants, and let’s talk about fatigue in menopause.

As women enter Perimenopause and Menopause, they often experience a range of physical and emotional symptoms, including fatigue.  And fatigue can be a frustrating and challenging symptom, affecting everything from your mood to your productivity.

Fatigue is a common complaint among menopausal women, with up to 80% reporting some degree of fatigue during this transitional period of life.  This can be attributed to the many hormonal changes that occur during menopause, including a decrease in estrogen levels, which can impact energy levels and contribute to fatigue.  In addition, other factors such as sleep disturbances, stress, and lifestyle habits can also play a role in menopausal fatigue.  These statistics highlight the importance of addressing fatigue as a significant issue for women during menopause.

It’s important to note that many lifestyle changes, medical treatments, and supplements that can help combat this fatigue and improve overall wellbeing.

 

Physiological Reasons for Fatigue in Menopoause

During perimenopause and menopause, women experience a decline in their levels of estrogen and progesterone, two hormones that play a key role in regulating the menstrual cycle and supporting overall health.  This hormonal shift can lead to a range of physical and emotional symptoms, including fatigue.

One of the ways that estrogen and progesterone influence energy levels is by affecting the body’s production of serotonin, a neurotransmitter that plays a key role in regulating mood and energy levels.  Estrogen and progesterone help to regulate the production of serotonin in the brain, so when these hormones decline, it can lead to lower levels of serotonin and feelings of fatigue.

In addition to affecting serotonin levels, declining levels of estrogen and progesterone can also lead to changes in the body’s metabolism and energy production.  Estrogen, in particular, plays a key role in regulating the body’s use of glucose, the primary source of energy for the body’s cells.  As estrogen levels decline, the body may become less efficient at using glucose, leading to feelings of fatigue and decreased energy levels.

Other physiological changes that occur during perimenopause and menopause can also contribute to fatigue.  For example, women may experience changes in their sleep patterns, including difficulty falling or staying asleep, which can exacerbate feelings of fatigue during the day.  I’ve experienced this and it affected my ability to work, think, enjoy recreational activities and it even affected how I ate.  I felt like a walking zombie.  I’m sure I looked like one too!

In addition, hormonal changes can also affect thyroid function, which plays a key role in regulating metabolism and energy levels.  If the thyroid is not functioning properly, it can lead to fatigue and other symptoms.

 

Role of leptin on fatigue in Menopause:

Leptin is a hormone produced by adipose (fat) tissue that plays a key role in regulating appetite and energy expenditure.  Leptin is known to affect energy balance by signaling to the brain to decrease food intake and increase energy expenditure.  However, leptin also plays a role in regulating energy levels and fatigue.

During menopause, levels of estrogen and progesterone decline, which can lead to changes in leptin levels and function.  Some research suggests that lower levels of estrogen and progesterone can lead to increased leptin resistance, meaning that the body is less responsive to the effects of leptin.  This can result in decreased energy levels and feelings of fatigue.

 

Steps to Manage Fatigue in Menopause

Fortunately, there are steps you can take to reduce fatigue and improve your energy levels.  Let’s explore some of the best ways to combat menopausal fatigue and get back to feeling like yourself again.

 

Lifestyle Changes:

1. Prioritize sleep: Aim for 7-9 hours of sleep each night and establish a consistent sleep routine.  Many women have significant issues with sleep disruption in Perimenopause and Menopause.  See my post on Sleeping well in Midlife for the best things you can do to get a better sleep.  It has worked for me!

2. Regular exercise: Exercise can boost energy levels and improve mood.  Exercise triggers the release of endorphins, which are hormones that act as natural painkillers and mood boosters.  Endorphins can help reduce stress and anxiety, which can contribute to fatigue.  Exercise can improve blood flow and increase the delivery of oxygen and nutrients to the muscles and other tissues in the body.  This can help improve energy levels and reduce feelings of fatigue.  Exercise can also help improve the quality of our sleep by increasing the time spent in deep sleep, which is the most restorative stage of sleep.  Better sleep quality can help reduce feelings of fatigue during the day.  Regular exercise can help build muscle strength and endurance, which can help reduce fatigue during physical activities and daily tasks.  And lastly, exercise can also help reduce inflammation in the body, which has been linked to fatigue and other health problems.  Aim for at least 30 minutes of moderate-intensity activity most days of the week.

3. Manage stress: Stress can exacerbate fatigue, so finding ways to manage stress is key.  When we’re stressed, our body goes into a “fight or flight” mode, which triggers the release of adrenaline and cortisol.  Adrenaline can give us a temporary boost of energy, but it’s not sustainable.  Cortisol, on the other hand, is a stress hormone that can disrupt our sleep, increase our blood sugar levels, and make us feel anxious, all of which can lead to fatigue.  Consider practices like meditation, yoga, or deep breathing.  This was one of the most difficult things for me to manage, and decreasing my stress took time and it took persistence.  Mindfulness helped me recognize when I was feeling stressed and allowed me to work towards reducing that stress.  Craniosacral therapy and Mindfulness were two of the best things I did to help manage my stress.

 

4. Balanced diet: A diet rich in fruits, vegetables, whole grains, and lean protein can provide essential nutrients and help combat fatigue.  Eating healthy gives us the “fuel” for our energy throughout the day.  Sugar filled foods will give us an initial surge of energy, but it gets depleted fast, and then we are left with none.  Ensuring you take in foods with enough protein, complex carbs, healthy fats and fiber, helps sustain that energy throughout the day.  It’s like putting premium fuel in a sportscar- you should put only the best in your body for optimal performance 😉

5. Stay hydrated: Dehydration can contribute to fatigue, so aim to drink plenty of water throughout the day.  A good amount to aim for is 11 cups or around 2.6 litres of water.

6. Cut back on caffeine: Caffeine can disrupt sleep and exacerbate fatigue, so consider limiting caffeine intake or even switching to decaf coffee or tea.  Try not to go “cold turkey” when stopping caffeine intake if you’ve been drinking many cups of coffee or caffeinated beverages throughout the day.  Cutting back slowly can help you avoid the horrible caffeine withdrawl headache that can happen even if you drink only one cup per day.

7. Take breaks: When possible, take breaks throughout the day to rest and recharge.  Naps are nice- but don’t make them too long!!!  If you sleep too long during the day, it can disrupt your much needed deep sleep at night.

 

 

Medical Treatments:

1. Hormone therapy: Hormone therapy can help alleviate symptoms of menopause, including fatigue.

2. Antidepressants: Certain antidepressants can improve energy levels and reduce fatigue in menopausal women.

3. Thyroid medication: Thyroid disorders can cause fatigue, so if your fatigue is severe or accompanied by other symptoms, it’s worth getting your thyroid checked.

4. Sleep apnea treatment: Sleep apnea can cause fatigue, so if you’re experiencing symptoms like snoring or waking up feeling tired, talk to your doctor about assessment and treatment options.

It’s important to note that medications can have side effects, so it’s important to discuss the potential benefits vs the outcomes with your healthcare provider to ensure the treatment you choose is best for you.

 

Supplements:

1. Iron: If you’re deficient in iron, iron supplements can help improve energy levels.  If your periods are erratic, frequent and/or heavy, you may be deficient in iron.  Make sure to have your levels checked.

2. Vitamin D: Vitamin D deficiency is common in menopausal women and can contribute to fatigue.  Talk to your doctor about getting your vitamin D levels checked and supplementing if needed.

3. B-complex vitamins: B vitamins play a key role in energy production, so taking a B-complex supplement may help combat fatigue.

4. Magnesium: Magnesium deficiency can cause fatigue, so consider taking a magnesium supplement.  Magnesium can also help you get a better sleep during the night, which can help decrease fatigue in this way as well.

5. Coenzyme Q10: Coenzyme Q10 is an antioxidant that plays a role in energy production and may help combat fatigue.

6. Rhodiola: Rhodiola is an herb that has been shown to improve energy levels and reduce fatigue.  I’ve taken Rhodiola for years when I am having days where I’m tired.  It’s been amazing, and it’s way better than a cup of coffee for me.  And no jitters!  It also helps me with the occasional brain fog too.

7. Ginseng: Ginseng is an herb that has been used for centuries to boost energy levels and combat fatigue.

 

It’s important to discuss any new supplements or medications with your healthcare provider, especially if you have pre-existing medical conditions or if you are taking other medications.

 

In summary, fatigue is a common symptom of Perimenopause and Menopause, but there are many lifestyle changes, medical treatments, and supplements that can help combat this fatigue and improve overall wellbeing.  If you’re experiencing severe or persistent fatigue in Menopause, talk to your doctor to rule out any underlying medical conditions and discuss treatment options.  By prioritizing self-care and seeking appropriate treatment, midlife women can regain their energy and enjoy a vibrant, healthy life.

 

Please note that while I am a Registered Nurse, I am not your nurse and my opinions above do not constitute or replace medical advice.  Be sure to discuss any questions or concerns with your physician or healthcare provider.  Also, see my disclaimer here for more information.

 

Take care,

 

 

 

 

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