Does Menopause Cause Extreme Fatigue

Use Herbal Or Nutritional Support

Many women find that they are deficient in certain key vitamins at menopause. For example, B Vitamins are vital to ensuring that you have adequate energy. Magnesium can help sleep – either take a supplement or use a spray oil before going to bed. It’s best to consult an expert nutritionist or herbalist who can advise on your needs and potential deficiencies at midlife. Many of us are depleted by the time we get to our late 40s having run ourselves ragged in our 30s and 40s – often despite having a very good diet. Avoid caffeine as much as possible – especially after lunch. Chamomile tea or other herbal teas of your choice are a great alternative. Siberian Ginseng or Adrenal Support help to give them more energy and aid in rebalancing hormones.

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The Present Study: Topological Change And Coupling Across Menopause

Our method for capturing the dynamics of stress and fatigue involves studying the changes in each over time. Dynamical systems models can be thought of as an expansion on growth models whereby the observed trajectories are theorized to be a combination of patterns through time, error, and the reactions to perturbations. We begin to capture these three components by using models that focus on the relationships amongst derivatives. That is, a growth model is articulating change in terms of current value, change in the current value per unit of time , and error. A systems model need merely examine how that current value predicts the velocity combining the possibility for nonlinear trajectories over time and inherent depictions of the stability of the pattern under an assumption that the system is constantly being perturbed.26

In this particular case, we generated discrete changes over time in stress and fatigue. We then predicted these changes as a function of current stress and fatigue. Such a model allows a linear dynamic in that stress and fatigue can combine to depict attractive behavior while also allowing for the inclusion of coupling, which we believe to be particularly relevant to resiliency. In this case, coupling comes out as the extent to which values in one variable are able to uniquely predict changes in the other changes in stress and fatigue predicting one another over time.

Ask Your Doctor About Medication Options

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No one recipe fits everyone, Jonekos says. But if youre suffering from fatigue during menopause, you need to take control, and you can do that by adopting a healthy lifestyle.

The bottom line? If low energy and feelings of fatigue are interfering with your daily life, you dont have to just put up with it. There are ways to get your vigor back and feel better.

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Hot Flushes And Night Sweats

The hot flush is experienced by up to 80% of those going through the menopause and is the most common symptom. Often accompanied by extreme sweating , a hot flush is caused by changes in hormone levels upsetting the part of the brain that regulates temperature. Basically, your body thinks it is overheating even when it isnt, and things like hot drinks or alcohol, eating spicy food or sitting in the sun can exacerbate symptoms.

A night sweat is a hot flush that happens at night the sweat is a chemical reaction that opens up the blood vessels in the skin causing a feeling of sudden heat. Sweat is released to dispel that heat.

Hot flushes usually last from three to five minutes and can vary in severity. Some women find them nicely warming but around 20% are instantly drenched and scarlet in the face. This can impact on work, social occasions and disrupt sleep.

Hot flushes usually continue for about two years, but some women continue to have them post-menopause.

Did you know? Whilst we all know about hot flushes, did you know that anxiety and low self-esteem can get much worse around menopause?Dr Jane Davis

Tips for managing hot flushes

Download our helpful menopause symptoms tracker to keep a note of the symptoms youre experiencing.

When To Talk To Your Healthcare Provider

Not all fatigue is caused by menopause. Other conditions that can contribute to increased fatigue include thyroid problems, autoimmune disorders , diabetes, anemia, Lyme’s disease, certain cancers or heart conditions.10 If extreme exhaustion and fatigue is interfering with your daily routine, its time to check in with your healthcare provider to help identify what may be going on, assess your symptoms, and recommend a treatment option.

Fatigue during menopause isnt just annoying but it can also lead to an increased risk of serious health consequences if not addressed. Recent research has linked sleep deprivation to a greater incidence of high blood pressure, stroke, Alzheimers disease, and diabetes.11

At the very least, menopausal fatigue can rob you of the energy needed to do the things you love. Consider giving the above tips a try when it comes to combatting menopause fatigue so you can continue to work, play, and fully enjoy your family, friends, and favorite activities.

Resources

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How To Beat Menopause Fatigue

Menopause fatigue can be a real drain on your energy levels and motivation. Thankfully, several things can help you overcome the exhaustion that occurs at this time of life.

Lifestyle changes can make a big difference. These include making sure you eat a healthy, balanced diet, getting enough rest and sleep, and engaging in relaxation techniques.

Caffeine, alcohol and spicy foods can trigger hot flushes for some people, as they can be disruptive to sleep patterns, so you might find it useful to cut down on the amount you consume. Smoking can also be a trigger of hot flushes.

Exercise is also a great way to beat some menopause symptoms, including fatigue. Try to engage in regular aerobic activity if you can, such as jogging or swimming, as this can be more effective in relieving menopause symptoms than less frequent bursts of more strenuous activity.

Signs And Symptoms Of Menopause Fatigue

People with menopause-related fatigue may feel they have less energy than usual. This may need to take more breaks while doing tasks, find activities such as walking upstairs more exerting, or take longer to recover from exercise.

Fatigue can affect people mentally, too. People with mental fatigue can have more difficulty thinking, concentrating, remembering, or making decisions.

However, it is worth noting that the signs of menopause-related fatigue can also be symptoms of physical or mental illnesses. It is a good idea to speak with a doctor so that they can determine if menopause is the likely cause.

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Turn Down The Thermostat At Night

The last thing you need is an overheated bedroom when youre already dealing with hot flashes and night sweats from menopause. Keeping your bedroom cool accommodates your bodys natural temperature fluctuations during the night. Experts say the ideal temperature for a good nights sleep is around 65F .

If Youre Feeling This Way Youre Not Alone

Crashing fatigue is common in menopause. The stress of modern Lifestyle, combined with hormonal shifts, robs our body of energy.

You dont have to suffer in silence any longer. I know youre tired of being tired.

Ladies, its time we get a grip on what it means to have extreme fatigue in menopause and how we can help our body recover!

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Consider Prescription Medications Or Dietary Supplements

If youre finding that lifestyle changes alone just arent cutting it, there are also prescription medications and over the counter solutions that can help to address menopause-related fatigue.

Hormone replacement therapies are commonly recommended during menopause as they target changing hormone levels and work to regain balance, ideally alleviating symptomsparticularly vasomotor symptoms like night sweats and hot flasheswhich can contribute to daytime fatigue by negatively impacting sleep quality at night. HRT isnt for everyone, however, so we do recommend speaking with your healthcare provider if youre interested in exploring a hormonal treatment option. In addition to HRT, your healthcare provider can also help determine if a prescription sleep medication should be considered, based on the severity of your symptoms.

If youd prefer to avoid hormones and prescription medications, dietary supplements can also be an effective option for reducing your menopause fatigue. Melatonin is one of the more well-known supplements, as it has been shown to help promote better quality sleep. Women may also choose to look to specific dietary supplements or natural alternatives that can help to calm their menopausal hot flashes and night sweats, which often contribute to poor quality of sleep, and in-turn, worsen fatigue.9 Remember to speak with your healthcare provider first before starting a new medication or supplement program as they know your medical history best.

When To Seek Medical Attention

While menopause is a natural part of life, the symptoms should not be so severe that they interfere with any of the following:

• Ability to work
• Daily activities
• Interactions with your family

For severe menopause symptoms not resolved through rest or lifestyle changes, its best to make an appointment with your healthcare provider. Its also a good idea to see your provider yearly to review your overall health.

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Causes Of Menopause Fatigue

As a woman nears menopause, her hormone levels fluctuate dramatically, which causes the brain to wake up at all hours of the night. Also, lower levels of progesterone make some women short-tempered and less able to relax.

Hormones like progesterone and estrogen are suspected to help protect women from a condition called sleep apnea. Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. When women go through menopause, they no longer produce progesterone which means theyâre no longer as naturally protected from this sleep disorder, ultimately putting them more at risk.

If you have sleep apnea, oxygen deprivation may cause you to awaken several times during the night.

But hormones arenât the only thing that will keep women up at night. Other symptoms of menopause like hot flashes and night sweats are also likely culprits of poor sleep.

There are changes in the brain that lead to hot flashes, and those changes â not just the feeling of heat â can also be what triggers the body to wake up while youâre trying to sleep. Even women who donât report having sleep disturbances from hot flashes often say that they have more trouble sleeping than they did before menopause.

In short, the more uncomfortable you are, the more likely youâll wake up throughout the night, often more than once.

Menopause Fatigue Can Be Mental And Physical

During menopause and perimenopause many women may experience an on-going and persistent lack of energy and feelings of tiredness and weakness. You may be surprised to find yourself feeling exhausted in a way that is unexplainable. The signs of menopausal fatigue include decreased wakefulness, lowered attention span, mental fuzziness, irritability and memory lapses. You may find that you are lacking your usual zest for life.

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Fatigue Is Not Always Caused By Perimenopausewhen To Call Your Doctor

Now that you understand all the ways in which perimenopause and fatigue are connected, it is important to know that there are times when fatigue is not caused by perimenopause and may be caused by a more serious underlying condition.

Fatigue is connected to mental health conditions, such as depression, anxiety, and ADHD. In addition, infections, autoimmune problems, and heart and lung conditions can all lead to fatigue. If your fatigue is accompanied by any of the following symptoms, be sure to talk to your doctor:

• Shortness of breath

• Pain in your chest, arm, or upper back

• Irregular, fast, or pounding heartbeats

• Muscle weakness, tiredness in your legs or arms

• Thoughts of harming yourself or others

• Abdominal bloating or pain, nausea, vomiting

• Persistent headaches

Uterine Bleeding: Whats Normal Whats Not

One concern for perimenopausal and postmenopausal women is knowing whether irregular uterine bleeding is normal. Most women notice normal changes in their cycle as they approach menopause. Periods are often heavy or more frequent, and they may stop and start. But abnormal uterine bleeding may be a sign of benign gynecologic problems or even uterine cancer. Consult your physician if any of the following situations occur:

• You have a few periods that last three days longer than usual.
• You have a few menstrual cycles that are shorter than 21 days.
• You bleed after intercourse.
• You have heavy monthly bleeding .
• You have spotting .
• You have bleeding that occurs outside the normal pattern associated with hormone use.

When you report abnormal vaginal bleeding, your clinician will try to determine whether the cause is an anatomic problem or a hormonal issue. He or she also will investigate other possible causes. In addition to identifying the cause, he or she will help you manage any excess bleeding, which sometimes leads to anemia.

On rare occasions, postmenopausal women experience uterine bleeding from a rogue ovulation, which is vaginal bleeding after a hiatus that may be preceded by premenstrual symptoms such as breast tenderness. Presumably, the ovaries are producing some hormones and maybe a final egg.

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How Does Perimenopause Make You Feel Tired

During perimenopause your bodys estrogen and progesterone levels begin to fluctuate. These fluctuations cause symptoms that can lead to perimenopause fatigue:

• Disordered sleep or insomnia frequently accompany perimenopausethe lack of sleep leads directly to fatigue.

• Night sweats make you wake up, and these interruptions in sleep can cause fatigue during the day.

You need a good nights sleep to avoid fatigue, and perimenopause symptoms interfere with that.

Could It Be Menopause 7 Possible Perimenopausal Symptoms

May 8, 2019

Could it be menopause?

While women are aware that menopause is on the horizon, not all women are aware of how it will begin manifesting itself in their lives. Since menopause is going to effect every woman eventually, its unfortunate that this universal experience is still shrouded in mystery for so many women. Menopause doesnt officially occur until a woman has gone without a period for 12 months, but perimenopausal symptoms can actually occur up to 10 years before that.

So how do you know if youre experiencing perimenopause?

Well, the symptoms are broad-ranging and highly individual, progressing at a different pace for every woman. But as your body gradually produces less estrogen, there are a number of signs that may suggest you are entering perimenopausal territory.

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Avoiding Stimulants And Alcohol

It is tempting to rely on stimulants such as caffeine when energy levels are low. However, too much caffeine may disrupt sleep . This may mean a person feels more tired during the day.

Similarly, while alcohol can help people feel drowsy when they are having difficulty sleeping, it lowers sleep quality overall. For some, it is also a hot flash trigger.

Choose A Healthy Diet

During menopause, stick to a healthy balanced diet. Doctors recommend eating foods rich in omega-3 fatty acids, calcium, vitamins D and B, and fiber.

You can create a dietary plan that includes healthy foods that you enjoy eating and plenty of fruits and vegetables.

Dairy products may also help ease your symptoms and boost bone health. However, if you are lactose intolerant, you can get your vitamins and minerals from other food sources.

Menopause is a significant period in a womans life. Although it marks the end of your fertility period, it is also a major milestone and worthy of celebration. These tips can help you combat menopausal fatigue and live your best, healthiest life.

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Find Things That Boost Your Energy

One thing that’s very evident at menopause is that we all have different experiences, see what appeals to you and you only. Some women love art and colouring and find them relaxing others would rather de-clutter a drawer or go dancing. Take a moment and think about what boosts your energy and fills your cup. Maybe try something new – consider taking up mindfulness, Feldenkrais or yoga? These practices can help rest the mind, lower heart rate and blood pressure, and produce feelings of deep relaxation which can be drawn on during busy or stressful times. Don’t overstretch yourself with commitments and people or situations that drain your energy. You may need to learn to say No! more often. Seek out the ‘juicers’ not ‘drainers’.

Are There Treatments That Can Ease The Symptoms Of Perimenopause

Many women get relief from hot flashes after taking low-dose birth control pills for a short time. Other options that may control hot flashes include the birth control skin patch, vaginal ring, and progesterone injections. Certain women should not use birth control hormones, so talk to your doctor to see if they are right for you.

You may also feel better if you do things that enhance your general well-being, such as:

• Get more sleep and try going to sleep and waking up at the same time each day.
• Drink less alcohol.
• Get to a healthy weight and stay there.
• Get enough calcium in your diet.
• Ask your doctor if you should take a multivitamin.

Talk to your doctor if you are having problems with your sex drive. They may be able to recommend a counselor or therapist to help you and your partner work through this problem. Vaginal lubricants may also be recommended, if vaginal dryness is a problem.

Other treatments available to help with the various symptoms of perimenopause may include antidepressant medications for mood swings.

Talk to your doctor about your specific symptoms and goals of treatment. This will help them make a plan that is right for you.

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