What Home Remedies Are There For Fatigue
Many menopausal women who suffer from fatigue find relief from simple home remedies:
- Sleep well while this may seem obvious, many people do not realise how much sleep they actually need. Getting between seven and a half to nine hours sleep a night is vital to be able to function properly the next day. If you are having difficulty sleeping our sleep hygiene tips may help
- Stay hydrated dehydration, more often than not, causes fatigue. Remember that certain fluids such as coffee and alcohol have a dehydrating effect and so water is a much more effective substitute
I’d also recommend trying our fantastic Balance Mineral Drink. This contains magnesium, a vital mineral for energy during the menopause. It also contains zinc, potassium, calcium and vitamin D.
Perimenopause And Extreme Fatigue
During perimenopause, your body is going through some pretty intense hormonal changes as your ovaries begin to shut the doors on their reproductive years. Coupled with other symptoms that accompany the perimenopausal period including night sweats, insomnia, and hot flashes, it can feel impossible to get a good nights rest.
In perimenopause, you experience fluctuating hormone levels. Estrogen and progesterone tend to decline as you go through menopause. However, there are receptors for estrogen and progesterone all over your body. Thus, changes in your ovaries affect your whole body.
Unexplained Weight Gain And Fatigue: Underlying Conditions
Weight gain and fatigue are common issues that almost everyone grapples with. They are natural consequences of dealing with everyday stressors and a lack of sleep, but unexplained weight gain and fatigue can sometimes be symptoms of an underlying condition. However, they are nonspecific symptoms and many diseases could manifest these symptoms, so it may be difficult to pinpoint the exact cause. If you are eating a healthy diet and sleeping well but experiencing weight gain and fatigue, talk to your healthcare provider to find out what may be happening.
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Reasons You’re Always Tired During Menopause
Constantly feeling tired is a common complaint for many menopausal women, so this week on A.Vogel Talks Menopause I thought I would talk about 7 reasons why you might be feeling tired all the time. I also recommend some quick and easy tips that you can add into your daily life to help with tiredness and fatigue.
Diagnosis Of Menopause Fatigue
In order to diagnose menopause fatigue, a doctor would determine that a woman is in perimenopause or menopause through the description of symptoms that she gives.
Typically menopause fatigue will not be the only symptom that she is experiencing, and regular symptoms like hot flashes, night sweats, irritability, etc., will be evidenced enough of menopause.
However, if a woman is much younger than the regular menopause age, a doctor may run tests in order to determine if the fatigue is as a result of menopause or due to other conditions.
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Causes Of Menopausal Fatigue
Menopausal fatigue is caused by lower levels of estrogen in the body. These lower levels lead to problems like failing to fall asleep or stay asleep at night, higher stress levels and anxiety.
These symptoms tend to aggravate fatigue, making it difficult for a woman to function normally.
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What Is Hormone Imbalance Fatigue
A hormone imbalance can affect women in many different ways. Vaginal dryness, anxiety, and night sweats are just three of the symptoms of hormone imbalance during menopause that can leave women fatigued and struggling to cope. For example, when menopausal women suffer from night sweats, they will experience disturbed sleep and they may be left extremely fatigued. However, this type of fatigue has an explanation.
For other women, their fatigue is less easily explained they may sleep solidly through the night only to be exhausted half way through the next day. This kind of hormone imbalance fatigue occurs when there is a drop in estrogen and progesterone that the body is struggling to cope with.
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What Causes Fatigue During Menopause
Like so many symptoms, menopausal fatigue is due in a large part to hormone changes and the downstream effects.
The levels of estrogen and progesterone are changing all at once and these interact with the endocrine hormones associated with energy from the adrenal and thyroid. This instability can be hard for the body and can lead to crushing fatigue.
Your brain has a lot of estrogen receptors, and when estrogen declines, so does some of the regulation that it provides. For example, estrogen helps control cortisol, the stress hormone. When that regulation is weakened, the increased stress response can result in crushing fatigue.
And feeling tired goes hand-in-hand with another common perimenopausal symptomtrouble sleeping. When youre waking up frequently at night or have trouble falling asleep, its little wonder that the next day you feel drained.
Make Time For Regular Exercise
It can be hard to drag yourself out of bed when youre exhausted, but exercise is one of the best solutions for fatigue. A of postmenopausal women found moderate- to high-intensity exercise is associated with higher energy levels.
- chronic pain
- quality of life
Look for activities that are enjoyable and manageable. For example, you can take a short walk during your lunch break or join a yoga class. The important thing is to find something that you can regularly enjoy. If you pick an activity that you dont enjoy or cant find the time to do regularly, try something else. Youre more likely to turn exercise into a habit if you enjoy it.
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You Feel Beyond Your Years
Hormone interruption has many women suffering joint pain, which really adds insult to injury, leaving you feeling like you cant enjoy the activities you like to do.
Many women are concerned that this is not normal but perimenopause actually affects most women at some stage in their lives. If you are suffering, youre not alone and it is worth asking for help. It may be as simple as revisiting contraception choices or it may be worth exploring gentle and appropriate hormone replacement therapy . Talking about it is the first step to taking back control of your quality of life.
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Does Menopause Cause Fatigue
Studies on menopausal symptoms show that there is a link between menopause and fatigue. In fact, medical researchers have linked early menopause to a condition called chronic fatigue syndrome , a condition that commonly affects women with menstrual disorders and endometriosis.
Most women don’t experience CFS, but a majority do experience severe fatigue during menopause.
So does menopause cause fatigue? Yes, it does. But how can you tell whether you are experiencing menopausal fatigue or chronic fatigue syndrome?
In general, women go through menopause when they are between 45 and 55 years old. Women who experience menopause before age 45 are in early menopause. Some studies showed that women with chronic fatigue syndrome are more likely to have early or premature menopause, as well as other gynecological disorders.
CFS is a serious disorder which can be diagnosed by ruling out other health conditions. It is suspected if the condition lasts more than 4 months. Also, keep in mind that CFS is much more severe than menopausal fatigue.
If you are older than 45, you may notice some changes in your body like absent or irregular periods, hot flashes, and vaginal dryness. These are some indicators that you are approaching menopause.
There are three stages of menopause: perimenopause, menopause, and postmenopause. During all stages, you may experience menopausal fatigue, which is less severe than CFS.
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Perimenopause: Rocky Road To Menopause
What are the signs of perimenopause? You’re in your 40s, you wake up in a sweat at night, and your periods are erratic and often accompanied by heavy bleeding: Chances are, you’re going through perimenopause. Many women experience an array of symptoms as their hormones shift during the months or years leading up to menopause that is, the natural end of menstruation. Menopause is a point in time, but perimenopause is an extended transitional state. It’s also sometimes referred to as the menopausal transition, although technically, the transition ends 12 months earlier than perimenopause .
Why Am I So Tired During The Menopause
Your hormones play an important role in regulating your energy production . As your hormones fluctuate in the perimenopause, so too will your energy levels. In this, fatigue and lethargy become more pronounced when oestrogen drops sharply.The additional effects of low oestrogen, including night sweats, insomnia, and frequent urination, can also lead to fragmented sleep and increased fatigue.
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Ruling Out Other Fatigue
While menopausal fatigue is a common issue many women face, its also important to keep in mind other health issues that can contribute to chronic fatigue. An underactive thyroid gland can lead to tiredness, constant fatigue, weight gain, and an overall low feeling. Adrenal fatigue and anemia are two other conditions that can lead to relentless fatigue. An appointment with your women’s health specialist can help determine if menopause or other causes are leading to your fatigue.
Chronic fatigue syndrome is another cause of fatigue that can look similar to menopausal fatigue. Chronic fatigue syndrome has common symptoms that align with some of the aforementioned conditions, like extreme exhaustion, forgetfulness, lack of concentration. However, chronic fatigue syndrome has a side effect that differs from menopausal fatigue – joint pain. While you may experience joint pain during the menopause transition, joint pain is often due to entering the midlife years.
If you’re experiencing mood changes alongside the fatigue, keep in mind that is yet another side effect of the evolution. However, if you’re noticing it is difficult to get out of bed, you’re experiencing a depressed mood, or even wavering between depression and anxiety, it never hurts to see a mental health professional. Many can provide Cognitive Behavioral Therapy , which can be extremely effective in managing menopause mood changes. If you still need more support, theres no shame in exploring antidepressants.
Could It Be Menopause 7 Possible Perimenopausal Symptoms
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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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Perimenopause And Chronic Fatigue
Its not uncommon to feel more tired than usual during the perimenopause. But recent studies have shown there could also be a link between perimenopause and a more extreme type of tiredness chronic fatigue.Women who go through early menopause may be particularly susceptible to a condition called chronic fatigue syndrome . CFS is characterised by long-term exhaustion that doesn’t improve with rest or sleep . Its incredibly important to speak to your doctor if you experience this type of tiredness.
How To Manage Menopause Fatigue
Menopause fatigue is real. You can help relieve some of the symptoms by trying different things such as:
Soy-rich foods. Foods high in soy are high in a chemical that gives you the same benefits that estrogen has on your body. This can help even out some of the hormones.
Avoid eating spicy food. Spicy food is notorious for triggering hot flashes avoid it if you can.
Dress in lightweight clothing. When you go to bed, wear lightweight clothing to help keep you cool in case a hot flash comes on.
Exercise. Exercising regularly can help you fall and stay asleep, improving your sleep quality overall.
Medication and therapies. Some medications called serotonin reuptake inhibitors have been shown to help menopausal women with sleep symptoms.
Hormone replacement therapies may also help improve your sleep quality, although they come with some risks and potential health concerns. Starting hormone replacement therapy is a serious decision that your doctor can help you make.
Acupuncture. Some women have found that alternative therapies, like acupuncture, can help improve sleep and overall wellbeing.
Sleep aids. Sleep aids can be helpful from time to time, but you dont want to become reliant on them. Its helpful to try incorporating other things, too. You can wind down before you go to bed, go to bed at the same time every night, not watch TV in bed, and not look at your cell phone in bed.
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Other Drugs Used For Menopausal Symptoms
Despite its risks, hormone therapy appears to be the most effective treatment for hot flashes. There are, however, nonhormonal treatments for hot flashes and other menopausal symptoms.
The antidepressants known as selective serotonin-reuptake inhibitors are sometimes used for managing mood changes and hot flashes. A low-dose formulation of paroxetine is approved to treat moderate-to-severe hot flashes associated with menopause. Other SSRIs and similar antidepressant medicines are used “off-label” and may have some benefit too. They include fluoxetine , sertraline , venlafaxine , desvenlafaxine , paroxetine , and escitalopram .
Several small studies have suggested that gabapentin , a drug used for seizures and nerve pain, may relieve hot flashes. This drug is sometimes prescribed “off-label” for treating hot flash symptoms. However, in 2013 the FDA decided against approving gabapentin for this indication because the drug demonstrated only modest benefit. Gabapentin may cause:
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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Mix Up Your Caffeine Source
Coffee has its health benefits, including anti-inflammatory antioxidants and maybe even a connection to longer life spans. However, coffee can also boost levels of epinephrine and cortisol, two chemicals involved in the bodys stress response. Drinking lots of coffee leads to increased alertness and heart rate that feels energizing for a few hours but might have you feeling drained later that day.
Some of us are fast caffeine metabolizers and clear caffeine much faster, while slow metabolizers take longer to clear it from their body. Genetic tests like 23andMe can tell you which group you fall into. People with normal sensitivity to caffeine can usually have 200-400 mg of caffeine daily without any adverse reactions so long as they consume it early enough in the day.
Given the potential connection between stress and fatigue, avoiding the stress response that coffee brings might help with both symptoms. If you want to stick with coffee, try staying below 1 or 2 cups and consuming them before 12pm to ensure the caffeine doesnt interfere with sleep. Alternatively, hot tea can offer the same antioxidants and satisfying sipping ritual but with less stress-inducing caffeine.
Alternative Treatments For Crashing Fatigue
Herbal supplements are some of the most popular options for women suffering from sudden crashing fatigue. These supplements either introduce hormones into the body – phytoestrogenic supplements – or stimulate the body to produce its own, as is the case with hormone-regulating supplements, ultimately battling not only crashing fatigue, but other menopausal symptoms as well.
Other alternative methods that can be implanted to bring women relief include aromatherapy, meditation, or massage therapy. Talking to a counselor or therapist may also help if you think your crashing fatigue may be triggered by stress, anxiety, depression, or another psychological problem.
Nevertheless, little research has been done on crashing fatigue. So, it is difficult to say how well any of these treatments will work. Choose options that you feel are best for you and your body.
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What Can Be Done To Cope With Crashing Fatigue
Hormone imbalance fatigue should be first tackled with healthy lifestyle changes.
- Exercise is one of the biggest energy boosters. Exercising five times a week, for half an hour a day, can help to balance hormone levels and prevent episodes of fatigue.
- A healthy diet is essential to combat fatigue. Food is the fuel of the body and women cannot function properly without being well nourished.
- Sleeping for the recommended 7 to 8 hours a night is extremely important for beating fatigue.
Another way to combat fatigue is to get straight to the root of the hormonal cause, by tackling the hormone imbalance. There are a range of treatment options available, but natural supplements are an excellent way to complement these healthy lifestyle changes.
However, if menopausal women suffer from extreme fatigue, they should visit their medical practitioners. Hormone imbalance fatigue can be serious when it begins to affect a woman’s daily life. If extreme fatigue leaves a woman unable to continue with her normal activities, it may be indicative of a bigger problem. Click here for more information about treating hormone imbalance fatigue and other menopause signs and symptoms.