Menopause fatigue starts gradually along with aging in women. Menopause is the period, generally around the age of 45 – 50, when menstruation in women stops permanently. It does not come alone but brings symptoms along with it.
Symptoms and fatigues
During the hormonal changes at the time of menopause, women face fatigue as well as physical weakness which we normally call menopause fatigue. You lack energy, feel tired and weak, and you feel drowsy. Symptoms like sleep disturbance, hot flashes, sweating at night and irregular bleeding are common. These physical symptoms most importantly include fatigue.
You lack attention like you are lost somewhere, you feel irritated and less active. You will feel exhausted even not knowing how. Fatigue is not always physical. It can be mental as well. Mental fuzziness and memory lapses are some. But, it is not a thing to worry as it is a natural process and happens to every woman in menopause. However, it does not mean you cannot and should not make efforts to ease up fatigue.
What is the cause of fatigue on menopause?
Hormones are the most important factors for fatigue during menopause. When the levels of estrogen and progesterone hormones are imbalanced, the energy levels are also equally imbalanced due to which you feel too much exhausted and tired. Not only these hormones but other hormones like thyroid and adrenal hormones also work at cellular level to regulate the energy level in the body. During menopause of women, these hormone levels are decreased which leads to loss of energy and persistent menopause fatigue. The fluctuation of hormones also directly cause disturbance in regular sleep.
Other problems like anemia, anxiety, heart disease, sleeping disorder and diabetes can also be the causes of fatigue during menopause.
What to Do With Menopause Fatigue?
To help the fatigue during menopause try these simple but effective tips,
1. Stay hydrated
To keep out of diseases and to remain healthy, staying hydrated is a very important key. Do not let your body get dehydrated. Your body becomes weak. Get extra fluids in your body. Water, healthy drinks, natural and fresh juices; anything can help.
2. Avoid caffeine
Cut down the caffeine. If you are misunderstood, it does not boost you and your energy level but weakens your immune system and also gets you dehydrated. It also gives additional stress. Avoid coffee, tea and any other drink that contains caffeine. Instead drink healthy drinks such as green tea, herbal tea. Choose your favorite flavor and enjoy your tea!
3. Keep away from alcohol and drugs
Same goes for alcohol and drugs. Drinking alcohol lowers the fluid in the body and gets you dehydrated very quickly. Alcohol, drugs and cigarette come under risk factors for menopause.
4. Take a nap
A very effective way to lower your hard time during menopause is by taking a short nap, maybe for half an hour. Most women suffering from menopause find it effective. Taking a nap gives you relief from stress and also refreshes your body as well as your mind. Try to find a cool and silent place to sleep.
5. Get proper sleep
Proper sleep is a crucial part to help you feel better from menopause fatigue. Schedule your sleeping time. It is good if you eat 3 – 4 hours earlier before you sleep. Make your sleeping room comfortable. Make sure you don’t have to face any distractions or don’t have any problem while you are asleep. Get enough sleep timely.
6. Practice yoga
Yoga is an excellent way to maintain control over stress and tensions. Another tip would be trying breathing exercises. That way, you can relax and forget about the stress which is your main goal to ease up menopause fatigue.
Regular exercise is also a very good way to keep your mind diverted from your busy life. Make sure you don’t exercise too hard. Perform light exercises like walking, jogging, swimming and perform household chores but don’t go over the limit. Besides that, stretching can also be a helpful technique.
8. Knock out the allergens
Avoiding allergens has a lot to do with controlling menopause fatigue. It is very important to keep yourself comfortable. Knock down the allergens from the place you are in. Allergens are anything that irritates you and that can be anything such as dust mites, smokes, perfumes. You can take a bath to freshen up.