Loss of Energy and Fatigue

Fatigue and loss of energy are common symptoms during menopause, often caused by hormonal changes, especially the decline in oestrogen and progesterone.

Introduction

Why Does Loss of Energy Happen During Menopause?

Loss of energy and fatigue are common symptoms during menopause and perimenopause, primarily caused by hormonal changes. The decline in oestrogen and progesterone can affect energy levels and disrupt sleep, leading to feelings of exhaustion. Other menopause-related symptoms, such as night sweats, hot flashes, and mood changes, can also interfere with restful sleep and contribute to fatigue. Additionally, age-related factors like a slower metabolism, decreased muscle mass, stress, and lifestyle changes may further exacerbate feelings of tiredness.

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What Are the Typical Signs?

Signs of fatigue during menopause can include:

Persistent tiredness or a lack of energy throughout the day
Difficulty concentrating or brain fog
Feeling unmotivated or sluggish
Irritability or mood swings related to exhaustion
Difficulty waking up in the morning or feeling drowsy in the afternoon
Sleep disturbances or trouble staying asleep, leading to unrefreshing sleep

Fatigue can impact daily activities, productivity, and overall quality of life.

Tips on How to Manage or Reduce Symptoms

Lifestyle Tips:

Prioritize Sleep: Practice good sleep hygiene by establishing a regular bedtime routine, avoiding screens before bed, and creating a comfortable, dark, and cool sleep environment.
Stay Active: Engage in regular physical activity, such as walking, swimming, or yoga, to boost energy levels and improve overall well-being. Exercise can also help regulate sleep patterns.
Balanced Diet: Eat nutrient-dense foods, including whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables. Avoid sugary snacks and refined carbs that can lead to energy crashes.
Stay Hydrated: Dehydration can contribute to fatigue, so drink plenty of water throughout the day.
Manage Stress: Practice relaxation techniques such as deep breathing, meditation, or mindfulness to reduce stress and prevent energy depletion.
Break Up Tasks: If you feel overwhelmed, break large tasks into smaller, manageable steps and take short breaks to recharge.

Treatment Options:

Hormone Replacement Therapy (HRT): HRT may help improve energy levels by stabilizing hormone fluctuations. Discuss the risks and benefits with your healthcare provider.
Medications: If fatigue is linked to an underlying condition, your doctor may prescribe appropriate medication.
Counselling or Therapy: Cognitive-behavioural therapy (CBT) may help manage stress, anxiety, or other emotional factors affecting energy levels.

Conclusion

Loss of energy and fatigue are common but manageable symptoms of menopause. Hormonal changes, sleep disturbances, and lifestyle factors can all contribute to feeling tired. By prioritizing sleep, maintaining an active lifestyle, eating a balanced diet, and managing stress, many women find relief. If fatigue becomes severe or persistent, seeking professional guidance can help identify effective treatment options.