Sleeplessness is a big problem for women during menopause, which can naturally lead to tiredness. In addition, the physical symptoms - emotional ups and downs, hot flashes and low energy levels can also lead to fatigue.
Some lifestyle adjustments or hormonal treatments can help with this, so don’t suffer in silence, make sure you’re talking to someone - it will help you to find management processes that suit you.
Here we wanted to share some information and support that we have found helpful.
What causes tiredness and fatigue in menopause?
Oestrogen (or a lack thereof) is once again the culprit with this particular symptom. Changes in hormone levels including oestrogen can make you feel tired. Oestrogen also has a knock-on effect on thyroid hormone levels and TSH (thyroid stimulating hormone), which can cause tiredness. It causes some changes in our adrenal function, which means that as we age we tend to produce less cortisol - another thing that's linked to fatigue.
How do tiredness and fatigue manifest in menopause?
Women often feel constantly tired and zapped of energy during menopause. This is in part because sleep is disrupted. However, even when we have had enough sleep, many report feeling extremely tired, complete with a lack of motivation and an inability to concentrate.
What can you do to help with tiredness and fatigue during menopause?
Menopausal tiredness can go on for a while, so it’s important to find things that help you feel your best. Different things work for different people, whether you want to explore HRT, holistic approaches or a combination of factors. Here are some of our favourite solutions:
You probably don't need a study to tell you that exercise is generally good for you, and can help with menopausal fatigue. Even so, studies have shown that regularly exercise in menopausal women is associated with higher energy levels. Recommended activities include yoga and walking.
A consistent sleep routine
A good sleep routine to help prepare the mind and body for rest can help to improve your sleep quality, which will help with overall tiredness. Avoid too much caffeine or alcohol and adopt rituals that bring you joy and support wellbeing like a good skincare routine with nourishing products and aromatherapy to encourage rest.
Eat little and often
Large meals put a lot of stress on your digestive system, requiring it to work harder and often making you drowsy. Eating smaller (healthy) meals more often will help to boost energy levels through good nutrients and without taxing the body. It's especially important before bed as a heavy meal can disrupt sleep.
Vitamin B supplements
Vitamin B is used in the release of serotonin in the body. For example, vitamin B6 has a positive effect on mood swings, fatigue, and depression, while vitamin B12 promotes bone health, red blood cell production, and brain function. A good vitamin B complex can be a helpful addition to your routine.
Stress saps our energy and, especially when we're at work, constantly looking at screens and things can add to fatigue as well as stress levels. Give yourself breaks in the day for short periods of mediation to focus the mind and relax the senses.
While your oestrogen levels are dropping, naturally occurring plant oestrogens can help ease the transition. Available in foods as well as our plant-based skincare products, they don't do exactly the same job as your body's own oestrogen, but these plant compounds can bind to the body's oestrogen receptors and mimic them.
Speak to your GP
It's always worth having a chat with your GP if you're experiencing menopause symptoms so that you have as much information as possible on the medical options available in case you want to try them, whether it's HRT. If you're experiencing extreme fatigue then it's also worth chatting to the doctor just to make sure it isn't being caused by another underlying condition.
SHOP MPLUS FOR FATIGUE AND TIREDNESS