Fatigue

The answer is “it’s complicated”.

Fatigue is complex and can be caused by a multitude of things, many of which are inter-related. So trying to explain all the causes is simply not possible. However, it is safe to say that this is a normal symptom of menopause, experienced by many women at various stages of their menopause transition.

Hormones do play an important part in increasing levels of fatigue during menopause. It’s the same hormones that can cause sleep problems, night sweats and insomnia – all of which can be exhausting to deal with on their own, without the additional feels of general exhaustion that can be caused by changes in your hormones.

Emotional and physical health conditions can also cause exhaustion – or make it worse.
And deficiencies in key vitamins and minerals can also add to the generally low levels of energy you may be feeling.

The starting point to managing fatigue is to make sure that you are generally in good physical health, are looking after your mental health, and eating healthily and supplementing where needed. Managing concurrent menopause symptoms like night sweats, insomnia, anxiety and depression are also important as these can all add to your feeling of exhaustion.

Here are a couple of things that you can do to help manage fatigue during menopause.

• Speak to your healthcare provider: While many of the causes of fatigue can be explained by the symptoms and changes that occur during menopause, its important to rule out any medical issues that may be causing your fatigue and/or making it worse. So we advise having a thorough medical check with your healthcare provider if you are experiencing severe fatigue that is impacting your quality of life in any way.
• Quality sleep: It is common to experience multiple menopause-related symptoms that impact the quality and amount of sleep you get at night. Making sure you have sufficient sleep is one of the first things you can do to help manage fatigue. Have a look at the tips for better sleep under Insomnia for some ideas on how to improve your sleep.
• Watch what you eat: While caffeine and sugary foods (we really do love chocolate!) can seem like the obvious go-to when you are feeling flat, it can actually lead to you feeling even worse after that initial “high”. Rather try and stick to low GI foods that release energy slowly and consistently into your bloodstream. And if you really must have some chocolate, then try 80+% dark chocolate – it is filled with good-for-you antioxidants and rich in minerals that can help support good health.
• Water: Water really is a magical ingredient, straight from nature. Dehydration can be a cause of fatigue, so make sure you get enough water daily to stay fresh and alert! How much is enough? The best test is when your urine is pale to clear in colour – then you know you are getting sufficient hydration.
• Exercise: We know that getting going when you feel like you can’t put one foot in front of the other sounds simply ridiculous! But trust us. Exercise is one of those things that seems to be the answer to most menopause symptoms. Start with just a little bit of light movement – a 20min walk 3 times a week is enough to get you going, and you’ll reap the rewards of your efforts from the flow of endorphins (feel-good chemicals) and increased energy levels. It might sound crazy, but getting active can actually boost your energy levels afterward.