Tired of Symptoms? Don’t Let Menopause Fatigue Sap Your Strength

Are you finding yourself feeling tired, sluggish, or unmotivated for no obvious reason? Are you also in your late 30s or early 40? Women commonly enter premenopause or perimenopause with preconceptions of what they will experience and when. Many are prepared for hot flashes, moodiness and irregular menstruation to begin sometime in their late 40s. Often overlooked until it is experienced, menopause fatigue is one of the most common symptoms women face in response to fluctuating hormone levels.

Why Am I So Tired?

Menopause fatigue can manifest itself in a variety of ways, both physical and mental. Some common symptoms include:

• Sharp fatigue prior to menstruation


• Lack of energy throughout the day


• Feelings of disinterest or decline in normal levels of ambition


• Difficulty concentrating due to tiredness


• Onset of Chronic Fatigue Syndrome in severe cases

The main culprits behind menopause fatigue are fluctuating levels of the reproductive hormones Progesterone and Estrogen. Among many other things, Progesterone is involved in the normalization of blood sugar levels, assists in thyroid hormone activity, and helps counterbalance some of the negative side effects of estrogen dominance. Unchecked estrogen may contribute directly to insomnia – yet another source of fatigue. As Progesterone levels decrease to a mere percentage point or two of their prior levels, menopause fatigue seems all but inevitable.

How Can I Beat It?

For many women, a combined approach is the best solution to menopause fatigue. Although it may be unsafe to mix herbal remedies with HRT, a healthier lifestyle will work independently or in conjunction with either to provide relief. Consider the following as possible approaches to menopause fatigue, and discuss questions and concerns about each with your doctor:

1. Hormone Replacement Therapy (HRT) may help combat menopause fatigue. HRT does involve certain risks and side effects your doctor will need to explain, but short term use (for 2-4 years) is generally considered safe. HRT usually involves the administration of the female hormone estrogen and synthetic progesterone (progestin) cyclically via medication.
   


2. Herbal Remedies for fatigue generally work by either increasing energy levels or decreasing fatigue related to insomnia. Siberian Ginseng may increase energy levels and stamina, while Hops, Valerian and Chamomile are often effective in reducing insomnia. Be sure to consult with your physician regarding any herbal remedies you are trying.
   


3. Exercise is always beneficial, but it becomes particularly important during menopause for a variety of reasons. Not only does it reduce the risk of bone loss, heart problems, and certain cancers, it can help the body combat stress, fatigue and insomnia naturally. 30 minutes of exercise 3 to 4 times a week is all it takes for many women to increase their energy levels and alleviate insomnia.
   


4. Eat a balanced diet and be sure to take an appropriate menopause vitamin supplement daily. Eating several small meals over the course of the day can help maintain proper blood sugar and energy levels.
   


5. Avoid the use of alcohol, caffeine, nicotine and other drugs. None of these substances are advisable during menopause, and all are known to interfere with good sleep habits and healthy energy levels.