Coping with Exhaustion & Fatigue During Menopause

Feeling an overwhelming amount of tiredness during menopause? How do you manage the extreme fatigue in perimenopause? You're not alone, and more importantly, there's hope and actionable steps you can take to help alleviate this fatigue.

This blog will guide you through understanding and managing fatigue related to menopause, so you can better support your energy and well-being.

Is Menopause Fatigue Normal?

Absolutely. Fatigue is a frequent companion during the menopause transition, marking itself as a significant symptom for many individuals.

If you're navigating this life stage, experiencing a notable drop in your energy levels is common—and expectantly so, considering the extensive hormonal changes your body is experiencing.

What Does Menopause Fatigue Feel Like?

Menopause fatigue transcends the ordinary feeling of being tired. It's a profound, deep-seated exhaustion that doesn't necessarily recede with rest.

This level of fatigue can tamper with your daily activities, concentration, and overall enjoyment of life, making it a substantial concern for those affected.

How Long Does Menopause Fatigue Last?

The timeline varies widely among individuals, but extreme fatigue occurs in perimenopause most commonly; a phase that can stretch from 4 to 8 years for some. The intensity and presence of fatigue may fluctuate throughout this transition.

While many report a significant decrease in fatigue levels upon entering postmenopause, when hormone levels find a new balance, others may continue to experience fatigue influenced by sleep disturbances, health conditions, or lifestyle choices unrelated to menopause.

If you’re experiencing exhaustion during menopause, and it’s impacting your ability to function day-to-day, it’s time that you talk to your healthcare practitioner about what potential treatments for menopause symptoms (i.e., fatigue), may be right for you.

What Causes Menopause Fatigue?

The root of menopause fatigue lies in the hormonal adjustments your body faces during perimenopause and menopause.

Fluctuations in estrogen and progesterone can shake up your sleep patterns, lead to night sweats, and contribute to mood swings. All these factors can dip your energy levels, leaving you feeling drained.

Since estrogen influences serotonin—a key player in our mood and sleep—it's no surprise that changes in estrogen levels can alter your sense of well-being and zest for life. But the good news is while this type of fatigue is normal, it's not mandatory. There are effective ways to seek relief and reclaim your energy.

How Do You Manage Fatigue During Menopause?

Good Sleep Hygiene

Menopause and exhaustion may go hand-in-hand, but getting quality sleep each night can make a big difference. You may find it helpful to stick to a consistent sleep schedule and develop a relaxing bedtime routine.

Keeping your bedroom cool and comfortable, along with limiting caffeine and screen time in the evening, may also contribute to better rest.

Nutrition and Hydration

A well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help maintain your energy levels. Staying hydrated is also important, as even mild dehydration can lead to feeling more tired than usual.

Regular Exercise

Although exercising when you’re feeling fatigued can seem daunting, gentle activities like walking or yoga might boost your energy and improve sleep quality over time. Starting small and gradually building up can be a practical approach.

Stress Management

Incorporating stress-reducing practices into your daily routine might be beneficial. Techniques like mindfulness, meditation, and deep breathing could improve your sleep and help manage fatigue. You might also consider cognitive behavioural therapy (CBT) or other therapeutic approaches to better manage stress and enhance sleep quality.

Consult Your Healthcare Practitioner

If tiredness during menopause is significantly affecting your life, it can be helpful to discuss this with a healthcare practitioner. They can review your health history, check for other causes of fatigue, and suggest options, tailored to your specific needs.

By understanding menopause-related fatigue and taking steps to manage it, you're on the path to regaining your energy and improving your quality of life. Remember, listening to your body, adjusting your lifestyle, and seeking support are key strategies in this journey.

Connect with a Felix health practitioner trained in menopause symptom management to discuss what treatment options may work best for your symptoms and lifestyle. There may very well be a menopause fatigue treatment that will work well for you.

With Felix in your corner, you can take back control of your daily quality of life, so that you can get back to living life on your terms - the way it should be.