Fatigue is a feeling of extreme exhaustion and complete lack of energy, usually due to overworking oneself physically or mentally. Menopausal fatigue is the same, except it happens to women undergoing menopause. But unlike regular fatigue, menopause fatiguecan occur any time of the day without any warning. Women often simply lack the energy and enthusiasm required to carry on with their day to day chores.
Symptoms That You’ll Experience
Mentioned below are some of the most common symptoms of menopause fatigue
- Sweating
- Hot flashes
- Irritability
- Changes in mood
- Inability to carry forward with your regular schedule
- Lethargy
- Night sweats
- Reduced desire for sex
- Feeling sleepy during afternoons
- Depression
Know Some Triggers of It
In order to reduce your chances of getting menopause fatigue,you need to know its triggers so that you can avoid them as much as you can. Mentioned below are some of its most common triggers:
- Anxiety and/or stress
- Not getting enough sleep
- Low iron levels
- Low thyroid function
- Chronic fatigue syndrome
- Chronic obstructive pulmonary disease
- Poor diet
- Dehydration
- Sleep disorders
- Alcohol and drug use
- Anemia
- Depression
- Diabetes
- Heart diseases or conditions
How to Tackle Menopause Fatigue
1. Drink Loads of Water
Water is very important for your body to function normally, you know. Lack of water results in your body going into overdrive – it works harder than usual, making you feel fatigued. Always keep a bottle of water by your side, wherever you go. And make sure you’re drinking at least 8 glasses of water every day.
2. Limit Your Alcohol and Caffeine Consumption
Why? Because these liquids have a diuretic effect. This means that instead of hydrating your body, they do the exact opposite – they dehydrate it. Not only that, they instantly affect your concentration and energy levels, and can permanently affect your sleep patterns in the long run. Sure, you might feel a boost instantly after drinking them, but their cons outweigh their pros.
3. Start Performing Yoga
Or actually any other exercise that helps you relax, both physically and mentally. If yoga isn’t your thing, just go out and take a walk. Mornings and late evenings are the best time. You can also meditate, read, paint, sew, cook, play an instrument or do basically anything that will make you feel calmer. Regularly performing such activities will keep stress and anxiety at bay.
4. Maintain a Diary
If you feel going out, talking to people or even maintaining hobbies is not something up your alley, then try what our ancestors did – pen down your thoughts. Maintain a diary or a private blog, and write down whatever is bothering you. Clearing your emotional and mental baggage will definitely help you in reducing episodes of mental fatigue.
5. Pamper Yourself
Your body needs days off too, you know. So how about pampering yourself by gifting yourself a weekend getaway at a spa resort? If that’s too expensive, opt for a DIY spa at home. Too much effort? Then how about a mani-pedi? Or something even as simple as a hot bath with a glass of champagne by your side can do the trick for you. So long as your body’s relaxing, it doesn’t matter what you’re doing.
6. Don’t Skimp On Your Beauty Sleep
Apart from giving you dark circles and under eye bags, sleep deprivation is a major cause for menopause fatigue. You need as much rest as possible. And while you’re at it, ensure you go to sleep at a specific time so that your body clock can adjust accordingly. Wake up at the same time as well. Finding that difficult? No worries.
7. Opt for Power Naps
If it really is next to impossible for you to have a regular sleep cycle, then opt for the next best thing – power naps. 15-20 minutes of undisturbed sleep is all that you need in order to feel revitalized, so catch some Zzzs whenever you can. This can be during lunch breaks, waiting for your boss or client to arrive or simply when you have some free time on your hands.
8. Relax During Office Hours
Much like power naps, you can opt for simple breathing exercises in order to instantly feel calmer and at ease. All that you literally have to do is to shut your eyes, clear your mind of any and every distraction, and simply breathe in and out heavily, each to the count of 5. You might not notice the difference at the beginning, but it’ll show its effects soon enough.
9. Try Herbal Remedies
Please do understand that before opting for herbal options, you need to talk to your healthcare provider to find out if they really are the best match for you. Having said that, valerian and cohosh have shown promising results when it comes to reducing stress. The same goes for chamomile tea, and even lavender scented oils.
10. Regular Exercise Is Important
Ideally speaking, an hour’s worth of light to medium intensity workout is good enough for your body. It might be tough having to work out when you’re too tired from working your ass off at your office, but it’s essential to keep menopause fatigueat bay. Believe it or not, not only does exercising boost your energy levels, but it improves your mood as well (as your body releases dopamine when you work out).
11. Reduce Food Portions
If being overweight is an option for you and dieting is tough, then the easiest way out is to simply control the amount of food you’re consuming. Needless to say, it’s always advised to get rid of products that contain refined sugar, carbs, preservatives, high sodium content, caffeine and fats. Opt for more fruits and green veggies, and substitute your soda with good old fresh water.
12. Other Options
Sometimes, the only solution to your menopausal fatigueis to visit your doctor in order to find a solution. Especially if you feel your episodes haven’t reduced in their frequency or intensity after trying the solutions mentioned above. Your doctor might ask you to undergo hormone treatment in such a case.