This article reviews the causes of fatigue, symptoms of menopause, and how women can boost energy levels.
What Is Menopause Fatigue?
Women with menopause fatigue experience exhaustion or extreme tiredness that continues after rest. It depletes their energy, motivation, and concentration. For some women, it is debilitating and keeps them from their daily activities.
Causes
During perimenopause and menopause, hormones such as estrogen, progesterone, thyroid, and adrenal gland hormones fluctuate. When they are imbalanced it affects how the body regulates energy and can cause fatigue. In addition, many women experience sleep disorders, hot flashes, and night sweats which can keep them up at night.
Signs
Women sometimes feel like they have an illness because the fatigue from menopause completely wears them down and persists even after a good night’s rest. Other symptoms that accompany menopausal fatigue include:
Brain fog and forgetfulness IrritabilityAnxiety or depressionEmotional stress Lack of enthusiasm
Risk Factors
The following are factors that increase the risk for menopausal fatigue:
Stress Depression Sleep problems such as sleep apnea Lack of support Caregiving Poor nutrition Anemia Illness or infection High blood pressure Substance misuse
Other Menopause Symptoms
Decreased production of hormones such as estrogen and progesterone can cause menopause symptoms, including:
Irregular periods Hot flashes Night sweats (sweating while sleeping) Vaginal dryness Decreased libido Sleep disturbances Headaches Joint aches Urinating more often Constipation Mood changes Weight gain Racing heart or palpitations
Energy-Boosting Tips
There are various methods you can use to help boost your energy levels. These include:
Exercise: Exercise generally increases energy levels. Being physically active during the day can help you sleep better at night. It also has many other health benefits and can help build confidence. Hydrate: Low hormone levels make it more difficult for the body to replenish fluids. This can cause dehydration that leads to fatigue. Drinking water helps your body replace fluid it loses throughout the day. Sleep aids: Some people take over-the-counter sleep aids such as melatonin or passionflower to help them rest. For severe insomnia, your healthcare provider may choose to prescribe medications to help you sleep. Avoid eating late or having caffeine too late in the day: Both of these practices can interrupt sleep. Caffeine can be found in some teas, coffees, chocolate, and soda. Reduce alcohol consumption: While alcohol may make it easier to fall asleep, the effect wears off during the night, and it may be difficult to fall back asleep. Alcohol also triggers hot flashes and is dehydrating. It’s best to keep alcohol consumption mild and avoid it later in the evening. Medications: Depending on your medical history, your healthcare provider may want to prescribe hormone replacement therapy or other medications to help alleviate menopausal fatigue. Cognitive behavioral therapy (CBT): CBT is a type of talk therapy that uses a problem-solving approach to help improve sleep. Look for a trained mental health professional with experience working with women during menopause. Alternative therapies: There are no scientific studies to prove that alternative methods reduce menopause symptoms. However, meditation, yoga, and relaxation techniques are safe methods to help with stress and fatigue.
When to Seek Medical Attention
While menopause is a natural part of life, the symptoms should not be so severe that they interfere with any of the following:
A consistent sleep schedule: This means beginning your nighttime routine, going to bed, and waking up around the same time each day. A relaxing bedtime routine: Bedtime routines include a bath or shower, unwinding, relaxation techniques, and unplugging from electronics. Keeping your bedroom comfortable: Most people sleep better when they keep their bedroom temperature cool with an air conditioner or a fan. It is also helpful to wear lightweight fabrics and have comfortable bedding. Decrease or block out the light: Decrease the lighting from electronics in your room. Heavy curtains or a sleep mask can also help block out light.
Ability to work Daily activitiesInteractions with your family
For severe menopause symptoms not resolved through rest or lifestyle changes, it’s best to make an appointment with your healthcare provider. It’s also a good idea to see your provider yearly to review your overall health.
Summary
Menopause typically occurs in a woman’s 40s or 50s and is different for every person. During this time, hormones fluctuate and can cause symptoms such as hot flashes, anxiety, or fatigue. Women with other stressors or illnesses are at a higher risk for menopause fatigue. Lifestyle changes such as exercise, hydration, and sleep hygiene may help boost energy levels.
A Word From Verywell
Experiencing the limitations that menopausal fatigue can place on your life can be frustrating. It’s important to talk with your healthcare provider about severe symptoms, including over tiredness or exhaustion. They may want to rule out other causes or prescribe medications to help you.
