Menopause Fatigue: Is It a Thing and What Can You Do To Overcome It?

Menopause fatigue is setting in again. 

Your energy level is so low. 

You can’t seem to get anything done!

You spend most of your days pondering, “What is happening to me?”

Well, your body is changing. Fatigue occurs during menopause due to the shift in hormone levels you are experiencing — on top of night sweats and other disruptions that may rob you of a good night's sleep. 

Now is the time to revive your energy!

Continue reading to learn more about menopause fatigue and how to combat it. 

Table of Contents

• Is Menopause Causing My Fatigue?
• Factors That May Cause Menopause Fatigue
• What Does Menopause Fatigue Feel Like? 
• What Helps With Menopause Fatigue?
• 7 Tips on Managing Menopause Fatigue
• Struggling To Overcome Menopause Fatigue Even After Using a Holistic Approach? It May Be Time To Talk With Your Healthcare Provider
• Chiavaye: Helping Women Cope With Symptoms of Menopause

Is Menopause Causing My Fatigue? 

Most likely, menopause is causing your fatigue. New research shows how much menopause can negatively impact your life. 

The National Institutes of Health report that women undergo various changes affecting their quality of life and health during menopause. The study notes:

“In a cross-sectional study of 300 women, 85.3% of post-menopausal women and 46.5% of peri-menopausal women reported symptoms of physical and mental exhaustion compared to just 19.7% of the pre-menopausal women.”

These changes are:

• Physiological
• Psychological
• Behavioral 

Factors That May Cause Menopause Fatigue

The main culprits of menopause fatigue stem from shifts in hormone levels and not getting enough good sleep. 

Hormonal Changes

When women experience menopause and fatigue, changes occur in their hormone levels, including shifts in:

• Estrogen
• Progesterone
• Thyroid hormones
• Adrenal hormones

These hormones help regulate cellular energy in your body. You may feel tired or exhausted because they are out of whack. 

Lack of Quality Sleep 

You feel fatigued when you don’t get enough rest. 

So why aren’t you getting a good night’s sleep?

Symptoms, such as hot flashes and night sweats, can get uncomfortable and interrupt your bedtime, waking you up and making it hard to fall back asleep. 

Insomnia is another symptom of menopause, which can translate into being tired and drained throughout the day.

The National Institutes of Health reports:

“Sleep disturbance varies from 16% to 42% before menopause, from 39% to 47% during perimenopause, and from 35% to 60% after menopause.”

What Does Menopause Fatigue Feel Like? 

Although you often feel tired, there are additional symptoms related to menopause fatigue.  

Other symptoms may include:

• Brain fog 
• Forgetfulness  
• Irritability 
• Anxiety 
• Depression 
• Emotional stress 
• Lack of enthusiasm

In a recent study, 62% of women said menopause symptoms interfered with their life, while 90% of the woman said they experienced menopausal symptoms. 

What Helps With Menopause Fatigue? 

The good news is that many things can help combat your menopause fatigue. Holistic approaches are a great starting point. 

Use this list as a guide to managing your fatigue. 

• Exercise
• Create a healthy sleep routine 
• Drink enough water
• Eat the right foods
• Manage your stress
• Avoid stimulants
• Try supplements

7 Tips on Managing Menopause Fatigue

You are not alone; feeling fatigued is common during perimenopause and postmenopause. Yet there are ways you can try to improve your situation. 

#1: Exercise Regularly — But Don’t Overdo It

The Mayo Clinic shares that exercising can help reduce stress since exercise:

• Releases endorphins, giving you a natural high
• Reduces adverse effects of stress
• Improves your mood
• Boosts your self-confidence
• Helps preserve cardiovascular health and bone density

However, working out too close to bedtime can stimulate your body and brain and make it harder to fall asleep. 

Here is your friendly reminder that sex counts as exercise. Sex burns calories, increases your heart rate, and uses a variety of muscles! So try to prioritize sex in your weekly routine. Yes, sometimes it helps to schedule “sexy time” into your calendar. 

We even have some tips to spice up your sex life.

Order our daily moisturizer and healthy sex lube to make sex even more pleasurable — Chiavaye has got you covered!

#2: Create Healthy Sleep Habits

Routines assist in making the world go round, even as we get older. Reestablishing your body’s circadian rhythm — the natural cycle of changes your body goes through during a 24-hour cycle — will help you move through life more comfortably. 

Andrew Huberman, a neuroscientist from Stanford University, shares tips for improving sleep:

“If sunlight reaches your eyes soon after you wake, it triggers a neural circuit that controls the timing of the hormones cortisol and melatonin, which affect sleep. The important thing is to get some sun for at least a few minutes soon after getting out of bed. Going outside for the light is better than sitting by a window.  

It also helps to get some sunlight in the late afternoon or evening. Evening light has been shown to help anchor our clocks and encourage the correct level of melatonin, the sleep-inducing hormone.”

Here are some more recommendations to help you create healthy sleep habits.

• Disconnect from electronics at least an hour before bedtime.
• Listen to some relaxing music.
• Soak in a warm bath.
• Avoid napping.
• Drink chamomile tea in the evening.
• Dim the lights in your house at night.
• Sleep in a cool, dark room.
• Go to bed and wake up at the same time every day.

Healthy bedtime habits can help you overcome insomnia commonly associated with menopause.  

#3: Stay Hydrated

When your body doesn't have enough water, it works harder, causing more feelings of fatigue. 

In addition to helping you feel alert, drinking water can regulate your body temperature, which helps when hot flashes arrive.

#4: Eat Enough of the Right Foods

Sometimes you can shift menopause fatigue with your diet. 

Eating soy-rich foods can have the same benefits that estrogen has on your body. Therefore, soy can help regulate your hormones. 

According to Harvard’s T.H. Chan School of Public Health, 

“Premenopausal women have much higher circulating levels of estradiol — the major form of estrogen in the human body — than postmenopausal women. In this context, soy may act like an anti-estrogen, but among postmenopausal women, soy may act more like an estrogen.”

It is a good idea to stay away from spicy food since it is known to trigger hot flashes. And we all know you don’t want any more of those!

Here are some more tips for fueling your body to decrease menopause fatigue.

• Reduce your intake of fats and sweets.
• Eat smaller portions more frequently throughout the day.
• Include a lot of fresh fruits and vegetables in your diet.
• Eat whole grains.
• Consume lots of poultry, lean meats, and fish. 

#5: Manage Your Stress

Stress and anxiety can drain your energy instantly. Developing a mindfulness practice and meditation routine may help reduce stress and bring you into the present moment. 

There are many options to choose from when it comes to meditation. Here are six different meditation techniques:

• Spiritual meditation
• Mindfulness meditation
• Movement meditation
• Focused meditation
• Visualization meditation
• Chanting meditation

Another helpful tool is to pinpoint how you are genuinely feeling. Connecting with your emotions helps you accept your circumstances to release stress and pressure. Feelings aren’t necessarily good or bad, they just signal to us whether our needs are met or not met. 

#6: Avoid Stimulants

Pay attention to how substances affect you in the long run. Although sometimes we believe that things like caffeine and nicotine can give us energy, at the end of the day, they can make you feel more drained. 

Follow these tips for help with menopause fatigue: 

• Don’t drink caffeine within 10 hours of bedtime.
• Avoid drinking alcohol. Although people think alcohol can relax them, it usually causes interruptions to your sleep throughout the night.
• Smoking cigarettes can lead to an increase in hot flashes and intensify menopause symptoms like difficulty sleeping. 

#7: Try Supplements

The following supplements can help fight off menopause fatigue, along with providing other benefits. Consult your doctor before taking supplements, as they can interfere with some medications. 

Vitamin D

Your body needs vitamin D to absorb calcium efficiently. Although your body produces vitamin D when exposed to the sun, food and supplements don’t cause skin damage and are often a safer option. 

Vitamin D helps keep your bones strong while supporting brain function and fighting menopausal depression. The recommended daily dose is 600 IU.

Iron

If you have anemia, then you most likely need iron supplements. However, it is best to talk with your doctor and check your iron levels before taking these supplements. 

Some studies show that iron and vitamin C can reduce fatigue in post-menopausal women. Vitamin C helps the body absorb iron better.

B Vitamins

Vitamins B6 and B12 help support your body's immune function and metabolism while increasing your energy. 

Additionally, these vitamins may reduce hot flashes and help with insomnia. Never take more than 100 mg a day. 

Magnesium

Taking too much magnesium can lead to adverse effects. A daily dose usually comes in at 320 mg.

Magnesium can:

• Improve heart health
• Reduce blood pressure
• Decrease your risk of contracting diabetes
• Fight against osteoporosis 
• Ease constipation

Ginseng  

Ginseng can improve sleep and boost your mood. 

Another benefit is that Korean red ginseng can improve sexual arousal. 

Be ready for whatever romance comes your way, and purchase Chiavaye today.

Struggling To Overcome Menopause Fatigue Even After Using a Holistic Approach? It May Be Time To Talk With Your Healthcare Provider

If you’re experiencing extreme fatigue you think is due to menopause (or something else) that interferes with your daily life, it’s time to see your doctor. Menopause can affect you emotionally, mentally, and physically.

Mood shifts and physical transitions in your body are expected. Still, you may need medical treatment if you’re having trouble going to work, interacting with your family, or feeling unwell. 

Chiavaye: Helping Women Cope With Symptoms of Menopause

Unfortunately, menopause and fatigue often go hand in hand. 

And if you are feeling menopause fatigue, most likely you are experiencing other symptoms, such as vaginal dryness. Just because your body is changing, it doesn't mean you shouldn’t enjoy pleasure. 

Read the Chiavaye story here. I created this product partly so other women could combat dryness and discomfort associated with menopause. Reconnect with your sexual desires and feminine energy. With a bit of help from Chiavaye, you can rediscover your body’s pleasure with ease.

 The content in this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.