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Loss of energy and fatigue

Menopause symptoms and treatments.

Loss of energy and fatigue

Many women report a significant decrease in energy levels and persistent weariness during menopause. Hormonal variations, particularly a drop in oestrogen and progesterone, play an important role in these energy shifts. These hormones not only affect the reproductive system, but also other biological systems such as metabolism and energy control.

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Hormonal swings: A fall in oestrogen and progesterone levels might have an impact on energy levels and make you feel tired. Progesterone has a relaxing effect, while oestrogen helps to regulate energy metabolism. The control of energy can be disturbed by changes and imbalances in these hormones.

Sleep disturbances: The menopause frequently causes changes in sleep patterns, such as trouble going asleep, difficulty staying asleep, or sleep interruptions brought on by night sweats or hot flushes. Daytime fatigue and low energy levels might result from getting too little or too little sleep, respectively.

Stress and mood changes: Hormonal changes brought on by menopause might alter mood and heighten stress levels. Feelings of exhaustion and poor energy might be exacerbated by mood changes, anger, and increased anxiety.

Lifestyle factors: A number of lifestyle choices might affect how tired you feel throughout menopause. These include a bad diet, insufficient exercise, drinking too much alcohol or caffeine, and experiencing too much stress. Changing to a healthy lifestyle might boost energy.

Nutritional deficiencies: There may be a higher risk of iron, vitamin B12, or vitamin D deficiency during menopause. These inadequacies may make you feel worn out. These deficits can be addressed by eating a balanced diet and, if required, thinking about taking supplements.

Thyroid problems: The start of hypothyroidism, which can lead to fatigue, can occur at the same time as menopause. It can be worthwhile to talk to your healthcare provider about thyroid function tests if you are constantly tired.

Strategies to manage energy loss and fatigue during menopause

Place a high focus on rest and sleep: Make getting 7-9 hours of good sleep each night a priority. Create a calm night routine and a peaceful sleeping environment.

Maintain a balance diet: Consuming a variety of fruits, vegetables, whole grains, lean meats, and healthy fats. A lot of sugar, processed meals, and caffeine can cause energy dumps and exhaustion, so stay away from them.

Hydration: Drink lots of water throughout the day to avoid dehydration, which can make fatigue worse. Limit or stay away from alcohol and caffeine because they can cause dehydration and interfere with sleep.

Stress Management: Find stress-reduction methods that are helpful for you, such as deep breathing exercises, meditation, yoga, or participating in hobbies or relaxing activities. Energy levels can be raised by reducing stress.

Prioritise your duties and pace yourself: Be aware of your energy levels to prevent overexertion. Prioritise what has to be done and divide jobs into smaller, more manageable pieces. Give work to others when you can, and develop the ability to decline requests.

Self-care: Make time for yourself and partake in relaxing activities. To do this, try taking a warm bath, reading a book, listening to relaxing music, or engaging in some form of mindfulness exercises.

Social support: Connect with friends, family, or support groups that can offer compassion, inspiration, and emotional support during this time to seek out social assistance. Feelings of exhaustion can be lessened and a sense of community can be created by discussing problems and concerns with others.

Complementary therapies: Acupuncture, massage, and herbal supplements are a few examples of complementary therapies that some women use to combat fatigue. Before attempting these therapies, speak with a healthcare practitioner to be sure they are secure and suitable for you.

It’s crucial to speak with a healthcare professional if weariness and energy loss persist despite using these measures. They can assess your symptoms, rule out any underlying illnesses, and offer more advice or treatment choices.