Fatigue

The Arrival of Menopause Fatigue can be Persistent and Severe, Significantly Affecting your Quality of Life

Hormone levels can rise and fall in variable ways as females enter the perimenopausal period. These hormone levels will decrease to the point where the body refrains from making them entirely.

Hormonal changes such as these often cause a range of symptoms including menopause hot flushes and night sweats which will also have an impact on your energy levels, causing menopause fatigue. You may find it harder to sleep at night, which will make you feel more tired during the day. There is, however, various medication and menopause fatigue treatment options, as well as experienced professionals who can offer information and advice which will restore your energy and combat the symptoms.

 

Menopause Fatigue Remedies

Before opting for medication for fatigue, you may wish to try some of the following remedies to see if your energy levels start to increase:

1. Regular exercise

It can seem hard to attempt any physical activity when you are fatigued, however, exercise is a great way to combat fatigue. A study of postmenopausal women discovered that moderate to high-intensity training can create longer-lasting and higher energy levels throughout the day.

Exercise has other benefits for symptoms of menopause including a positive effect on:

• Hot flushes
• Weight
• Changes in mood
• Chronic pain

It will help if you find a physical activity that you enjoy, from taking yoga classes to heavy cardio workouts.  Some may find it hard to start regular exercise without the motivation of others, so considering getting friends or family to join you in your new pursuits to make it seem less like a chore.

2. A quality sleep routine

Whenever possible, attempt to go to sleep and wake up at the same time every day (weekends included). To increase the quality of your sleep try not to have caffeine or alcohol before going to sleep.

A good consistent night time routine can help prepare you for a good night’s sleep. A warm shower or a bath relaxes your body and lets it know it is time to rest. Avoid using screens like phones, tablets or TV before bed and certainly not in bed, make it clear to your mind that the bedroom is for rest.

3. Meditate

A stress-filled mind and body will affect the quality of your sleep, thereby draining your body of energy.  Meditation, in particular mindfulness meditation, is a great way to de-stress the mind and body.

It can be performed at any point in the day, simply make yourself comfortable in a quiet place with your eyes closed. Breathe in and out slowly, and focus on the breath as you attempt to clear your mind.

If this has little benefit or you find it difficult to clear your mind, other activities like yoga or tai chi can also be effective at de-stressing the body while also creating some physical movement.

4. Sleep in a cool room

Extra heat in the bedroom will not help when dealing with hot flushes which can contribute to a poor night’s sleep. The bedroom should always be cooler than your bed which will help to accommodate for your body’s natural temperature fluctuations. The recommended temperature for a quality night of sleep is around 18˚C.

5. Eat smaller meals at night

Large meals before bed can make it harder to sleep comfortably. If your body is working hard to digest your food, it will decrease the quality of your sleep. Eating healthy foods and staying away from meat or other items which the body must work harder to digest can help allow your body to relax and feel more comfortable.

If fatigue or any other symptoms of menopause are affecting your quality of life, the experienced team at the Australian Menopause Centre can offer information and treatment options that can help to alleviate the severity of menopause symptoms.

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Mental and Physical Effects

You may find that during menopause and perimenopause a persistent lack of energy or feelings of weakness can be experienced both physically and mentally. Your sense of exhaustion may seem unexplainable and can include feelings of:

• Decreased wakefulness
• Lowered attention span
• Mental fuzziness
• Irritability
• Memory lapses

Medicinal Relief

Around 80 percent of women will experience hot flushes and night sweats during menopause. Many women prefer to use non-hormonal treatments; however, there are pharmacologic options including:

• Selective serotonin reuptake inhibitors
• Serotonin-norepinephrine reuptake inhibitors
• Gabapentin
• Pregabalin
• Clonidine

While the above remedies have been proven to assist with sleep issues, they can sometimes still leave a sense of fatigue. Armodafinil (marketed as Nuvigil) is often prescribed for patients with narcolepsy or related sleep disorders and has also been used to treat menopause-related fatigue.

Herbal Remedies

Two of the most popular herbal remedies to help reduce menopause symptoms, especially fatigue and anxiety are:

1. Black cohosh
2. Valerian

It is important to note that if you are currently taking any medications, you should consult with your doctor before turning to herbal remedies as they can sometimes interfere with various medicines.

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