Crashing fatigue is a real and challenging symptom that many women face during their menopause transition. In this blog post, we’ll explore the causes of crashing fatigue, its impact on daily life, and effective strategies to manage it.
What is Chronic Fatigue?
Chronic fatigue isn’t just ordinary tiredness; it’s a profound and relentless exhaustion that can strike at any time, leaving women feeling depleted and unable to function optimally. This type of fatigue can occur even after a good night’s sleep, making it especially frustrating.
During menopause, the body undergoes significant hormonal changes. Used to being flooded with oestrogen, the enforced withdrawal at menopause can shut you down. This fatigue can significantly impact daily life, affecting work, relationships and overall quality of life.
The relationship between oestrogen, progesterone and the stress hormone, cortisol is complex and poorly understood. Increased cortisol levels during menopause can exacerbate symptoms and negatively impact heart and bone health.
Hormonal Causes of Menopause Fatigue
1. Hormonal Changes
The primary driver of menopausal fatigue is the decline in hormone levels, particularly oestrogen. Low oestrogen in isolation leads to low energy, low mood and loss of resilience. Additionally, a cortisol imbalance caused by hormonal fluctuations can leave women in a simmering constant state of stress, further exacerbating fatigue.
2. Sleep Disturbances
Sleep disruption is a major contributor to menopausal fatigue. Hot flushes, night sweats, anxiety and frequent urination can all interfere with a refreshing night’s sleep and result in daytime somnolence. Sleep apnoea, or breath holding, also becomes more common during menopause, in part due to weight gain.
3. Lifestyle Factors
As women enter the menopausal years, they often face increased responsibilities, such as caring for ageing parents or grandchildren. Balancing these demands with work and personal life can lead to heightened stress and fatigue.
4. Physical Symptoms
Other physical symptoms like joint pain, headaches, and weight gain can also contribute to the overall sense of exhaustion during menopause.
How to Manage Crashing Fatigue During Menopause
While menopausal fatigue can be debilitating, there are practical strategies and lifestyle changes that can help manage and alleviate this symptom. Here are some tips for dealing with crashing fatigue during menopause:
1. Always Prioritise Sleep
- Establish good sleep hygiene including a consistent sleep schedule and create a comfortable sleeping environment.
- Consider using cooling bedding (cooling pet bedding is much cheaper than those marketed for menopause!) and clothing to reduce the impact of night sweats.
- Take magnesium glycinate.
- Reduce caffeine, stimulant drinks and alcohol intake, all of which are diuretics and increase the urine volume.
2. Regular Exercise
Engage in regular physical activity, such as walking, yoga, or strength training, which can help improve sleep quality, boost energy levels, lift mood and reduce stress.
3. Balanced Diet
- Maintain a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean sources of protein such as poultry, fish, and legumes.
- Avoid excessive caffeine and alcohol intake, as they can disrupt sleep and worsen fatigue.
4. Stress Management
- Practise relaxation techniques like deep breathing, meditation, yoga and mindfulness to manage stress and improve overall well-being.
- Try the Sleepio app.
5. Hormone Replacement Therapy (HRT)
Consider HRT as a treatment which may aid sleep and alleviate fatigue.
6. Seek Support
If your fatigue is severe or persistent, consult your Doctor to rule out underlying medical conditions such as anaemia or an underactive thyroid, which can all contribute to exhaustion.
FAQs About Menopause Fatigue
Q: Why does menopause cause extreme fatigue?
A: Hormonal fluctuations during menopause disrupt cortisol regulation, often leading to a cortisol imbalance that affects sleep patterns and lowers energy production.
Q: Can HRT help with menopause-related fatigue?
A: Yes. By restoring oestrogen levels, HRT can improve energy levels in many women experiencing menopausal fatigue.
Q: What lifestyle changes help manage menopausal fatigue?
A: Prioritising sleep hygiene, regular exercise (e.g. yoga), a balanced diet rich in nutrients, and stress management techniques are all effective.
Patient Experiences with Menopause Fatigue
“I met with Dr Summerhill for assessment and later treatment for menopause symptoms. After starting medication, my symptoms improved significantly, with hot flushes abating entirely.” – Rachel Knights
How Can We Help?
Crashing fatigue during menopause can have a profound effect on your quality of life. By understanding its causes and implementing practical strategies for managing it, you can regain your vitality and navigate this transformative phase of life with greater ease.
At Summerhill Health, we specialise in supporting women through their menopause journey with tailored treatments like HRT consultations and lifestyle coaching. Use our menopause assessment form to track your symptoms or contact our friendly team today for personalised support.
We are menopause specialists in Manchester and can work with you to help manage your symptoms and improve your quality of life. Contact our friendly team today for support.
