Menopause and Fatigue: The Link, Causes and Tips for Boosting Energy

Key takeaways:

• Menopausal women often complain about fatigue, which is a feeling of extreme tiredness.
• Hormonal changes, sleeping disorders, low biological processes, and mood changes are factors that can cause menopause fatigue. 
• Effective tips for boosting energy during menopause include eating a healthy meal, getting enough sleep, exercising regularly, and staying hydrated all day. 

Menopause is the biological process that marks the end of reproductive years for people born with vaginas. It is a period when they no longer ovulate or get their monthly flow.

While menopause symptoms may vary, fatigue is common for many women and can go from mild to severe and affect daily activities. 

Why does menopause cause fatigue? The answer lies in how changes in hormones and lifestyle changes like muscle wasting and bone mass all work together. 

Is fatigue a common symptom of menopause?

Many people experience fatigue as a common symptom of menopause. Hormonal changes, particularly a decrease in female reproductive hormone (estrogen and progesterone) levels, is a significant factor that causes fatigue during menopause.

These hormonal fluctuations alter the body's energy balance and affect sleep quality, making fatigue a common problem. 

Causes of fatigue during menopause

Changes in hormones are the main cause of fatigue during menopause. However, there are other causes which include:

1. Hormones

The production of estrogen hormone drops drastically during menopause. Apart from its fertility role, estrogen is necessary for maintaining energy, mood, and sleep. When estrogen levels drop, the body may produce less energy and feel more exhausted.

Progesterone, another hormone that declines greatly, also has a calming effect on the brain. Its drop can cause insomnia (lack of sleep) and restlessness, increasing fatigue.

2. Low biological process

A slower metabolism/biological process is common during menopause, making it harder for the body to generate or use energy properly. A loss in muscle mass and changes in fat distribution may also contribute to causes of fatigue during menopause. 

3. Poor sleep

Menopause comes with symptoms like hot flashes, night sweats, and frequent urination, making it hard to fall asleep or to reach the restorative stages of sleep. Chronic sleep deprivation causes exhaustion and fatigue. 

4. Mood changes

Hormonal changes during menopause can cause mood swings, anxiety, and sadness, all of which make people fatigued. Emotional exhaustion has a direct impact on physical energy.

What menopause fatigue feels like

Menopause fatigue goes beyond regular tiredness. It is sometimes described as a deep, bone-weary exhaustion that doesn't go away with rest.

Menopause fatigue may be accompanied by memory loss, irritation, and a lack of enthusiasm. This level of fatigue can make even daily routines seem overwhelming.

Treatment for menopause fatigue

Treating menopause fatigue requires a holistic approach. It is not just about treating physical symptoms but also about caring for your emotional and mental well-being. Here are some natural treatment options:

• Adopt a healthy lifestyle.
• Eat healthy meals
• Engage in regular exercise activities.
• Prioritize relaxation and self-care to reduce stress 

Other treatment options:

• Hormone replacement therapy (HRT): HRT with artificial or natural (plant) estrogen and progesterone can help balance declining estrogen and progesterone levels, reducing fatigue and improving sleep.
• Sleep aids: Some prescription or over-the-counter sleep medications can help reduce fatigue. 
• Therapies for mood disorders: If fatigue is associated with anxiety or depression, cognitive-behavioral therapy (CBT) or medication may help.
• Regular physical activity: This can boost energy and improve sleep quality and mood. Women who engage in physical activity handle their mental well-being better than those who don't.

Tips for boosting energy levels during menopause

There are severe tips and natural remedies women experiencing menopause fatigue can take to boost their energy levels. Some of them include: 

• Maintain a regular bedtime routine and sleep in a cool, dark, and quiet environment to promote sleep.
• Eat a healthy meal rich in nutrients such as iron, magnesium, and B vitamins, which help to boost energy. 
• Stay hydrated by drinking lots of water during the day because dehydration can cause fatigue.
• Engage in simple exercises like yoga, walking, and swimming that can improve circulation and encourage better sleep.
• To reduce stress, practice relaxation techniques like meditation, deep breathing, or mindfulness.
• Avoid excessive caffeine and alcohol, which can interrupt sleep and cause energy loss.

Other possible causes of fatigue in older adults

Other possible causes of fatigue in elderly people include:

• Hypothyroidism: a disorder of low thyroid hormone levels.
• Conditions like diabetes, heart disease, and autoimmune diseases can worsen chronic fatigue.
• Low levels of vitamin D, B12, or iron may result in fatigue.
• Sleep apnea, a condition in which breathing stops for brief periods during sleep, causes poor sleep and fatigue.
• Antihistamines, antidepressants, and blood pressure medications can all cause fatigue as a side effect.

When to speak with a doctor

It is very important to see a doctor if menopausal fatigue becomes severe or greatly interferes with daily activities.

Aside from menopause, continuous fatigue may indicate underlying health conditions such as anemia, thyroid disorders, sleep disorders, heart diseases, and diabetes. A doctor can help find the cause and provide a specific treatment plan to the patient. 

Wrap up

Menopause fatigue is a common symptom of the transition to the menopausal phase, but it may be managed with the tips highlighted above. Understanding and resolving underlying causes through lifestyle changes, medical treatments, and self-care may greatly boost energy. 

You can navigate menopause with confidence and energy by putting your health first and seeking medical attention when necessary.