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Fatigue and Low Energy During Menopause: Causes and Remedies

Updated: Jan 19

Reviewed by Ketki Vinayachandra - Founder of AskKetki and trained Naturopath, Nutritionist and Herbalist from Australia with Nature Care College in Sydney.



After observing numerous women at various life phases coping with symptoms attributed to hormonal shifts, it has become clear that as the body adapts to fluctuating hormone levels, experiencing a sense of exhaustion—both physically and mentally—is not unusual.


However, understanding the causes behind fatigue and low energy during menopause is the first step in finding effective remedies to alleviate these symptoms.


In this article, we will understand fatigue from various perspectives and discuss practical solutions to regain energy, vitality, and overall well-being. Whether you're currently navigating this phase or preparing for it, this information will provide valuable insights to help you maintain optimal energy levels and quality of life during the physical & emotional discomforts posed by hormonal imbalance during menopause.


Specifically, it is important to understand that the decline in estrogen and progesterone levels causes a decrease in physical and mental energy, leading to persistent fatigue and low moods, and once we understand that we can then look toward effective remedies.


Hormonal Imbalances


Menopause causes actual, hormonal changes to the body, contrary to popular beliefs that it merely causes physical discomforts in a woman. Specifically, the decline in estrogen and progesterone levels causes a decrease in physical and mental energy, leading to persistent fatigue. With these understandings of what hormonal changes one undergoes, we can then look toward effective remedies.


Hormone Replacement Therapy (HRT) is one such (easy) remedy which requires no significant lifestyle changes. This involves the use of medications that replace or supplement hormones like estrogen and progesterone. However, it's important to note that HRT carries some risks and should be discussed with a healthcare professional.


Alternatively, many women find relief from fatigue and low energy by incorporating lifestyle changes, such as regular exercise, a healthy diet, stress reduction techniques (e.g., meditation or yoga), and quality sleep habits.


Medical Perspective


From the medical perspective, your gynaecologist would recommend Hormone Replacement Therapy (HRT) . It requires no significant lifestyle changes. This involves the use of medications that replace or supplement hormones like estrogen and progesterone. However, it's important to note that HRT carries some risks and should be discussed with a healthcare professional!


Holisitic View


If you are someone open to holistic and alternatives, there are many remedies and approaches. Some women find relief from fatigue and low energy by incorporating lifestyle changes such as regular exercise, a healthy diet, stress reduction techniques (e.g., meditation or yoga), and quality sleep habits.


Sleep Disturbances

You may be experiencing sleep disturbances leading to poor sleep quality or insomnia. These sleep disturbances can significantly impact energy levels during the day, leaving one feeling fatigued and drained. Luckily, there are supplements and essential oils that are easy to come by and do not require much effort in availing and administering them.


Creating a consistent sleep routine is essential. A very underrated lifestyle change is also implementing a relaxing bedtime routine that promotes winding down, such as taking a warm bath, reading a book, or listening to calming music.


It will also help to create a sleep-friendly environment by ensuring your bedroom is cool, dark, and free from distractions. Consider avoiding caffeine and electronic devices in the evening, as they can interfere with sleep. Finally, if sleep problems persist, it's advisable to consult a healthcare professional for further evaluation and guidance.


Nutritional Deficiencies and Lifestyle Factors

Proper nutrition and healthy lifestyle choices play a significant role in combating fatigue during menopause. The decline in estrogen levels does impact metabolism, making it easier to gain weight and harder to maintain muscle mass. These changes, coupled with fatigue, can create a cycle of low energy levels. Furthermore, inadequate intake of essential vitamins and minerals, such as iron, B vitamins, and vitamin D, can contribute to fatigue.


The remedy, therefore, is clear-cut! Target one's diet, and everything else will fall into place. Focus on a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Ensure you're meeting your nutritional needs by considering supplementation under the guidance of a healthcare professional. Regular physical activity, such as aerobic exercises and strength training, can also help boost energy levels, improve sleep, and enhance overall well-being. Finally, managing stress through relaxation techniques, engaging in hobbies, and seeking support from loved ones can also alleviate fatigue!


Exercise

Regular physical activity such as aerobic exercises and strength training, can also help boost energy levels, improve sleep, and enhance overall well-being. Finally, managing stress through relaxation techniques, engaging in hobbies, and seeking support from loved ones can also alleviate fatigue!


You are Not Alone


Remember, the journey through menopause is unique to each of us. Embrace your individuality and listen to your body's needs. Be patient and kind to yourself as you navigate the ups and downs of this transformative phase. Finally, celebrate the wisdom and strength that comes with age and use it to create a fulfilling life beyond menopause. Surety is here to help you out every step of the way.


 

Important Notes:


This article is meant purely for informational purposes and should not be relied upon as medical advice. Always consult a medical professional for specific advice on your health.


This article has not been reviewed by any medical professionals or legal bodies.



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