The onset of menopause can bring many new challenges and symptoms for women, especially in the early stages as your body adjusts to these new changes. One of the most common symptoms that women experience is menopause fatigue. And while lower energy levels are not uncommon, they can make it very difficult to go about your daily activities.
Though most menopause symptoms will fade on their own with time, you don’t have to accept them as they are for the present time. There are steps you can take to alleviate fatigue and low energy to make your transition easier.
Let’s take a look at some of the natural boosters for boosting the symptoms associated with a hormonal imbalance.
1. Treat Menopause Fatigue With Daily Exercise
Exercise is one of the main natural methods that women can use to beat the fatigue that comes with menopause. Aim for at least 30 minutes a day, 6 days a week.
Though exercising might be the last thing you feel like doing when you’re tired or weak, it does a lot to boost your energy and produce hormones for boosting your mood. You can also add weight training a couple times a week for an extra lift.
Many women find that when they start their day with exercise instead of waiting until bedtime, it helps them feel rejuvenated all day.
2. Minimize the Alcohol and Caffeine Consumption
When your energy levels are already low, alcohol and caffeine can make it worse. Though you might enjoy an immediate rush of energy, it will soon wear off leaving you feeling more drained than you were before.
Plus, substantial alcohol and caffeine, especially toward the end of the day, can interfere with a good night’s sleep, and sleep is essential to fighting menopause fatigue.
3. Control Food Portions
If you’re feeling sluggish due to menopause, you might want to check your food intake. If you’re overweight or obese, your menopause fatigue will be amplified. Aim for portion control and cut back on foods that encourage weight gain, particularly sweets and processed foods.
Opt instead for choices that are high in nutrients including lots of vegetables, fruits, and lean proteins. And remember, even if you’re eating healthier foods, your overall calorie consumption still matters, so keep an eye on how much you’re taking in.
4. Relax and Unwind
Adjusting to menopause can be a big change to take on. In addition to fatigue, you might feel emotional and stressed. Taking the time you need to meditate or relax is important during this time of adjustment. Practicing relaxation techniques can be very beneficial in overcoming stress and anxiety.
Be patient with yourself when experiencing menopause fatigue. Seek out stress-reduction therapy if you feel like you could benefit from it. Set aside quiet time to unwind and relax. These efforts can go a long way.
5. Get the Sleep You Need
In addition to fatigue, night sweats and hot flashes are also common and can interfere with your sleep. Plenty of sleep is essential during menopause so that you’re not extra tired during the day.
If you’re having trouble sleeping due to hot flashes, consider installing a ceiling fan or using a large box fan at night. Wear lighter clothes to bed and make sure the room is dark and cool. Try to go to bed at the same time every night including on the weekends to get your body in a rhythm.
6. Drink Plenty of Water
Drinking enough water is always important, but never more so than during menopause. If you’re dehydrated, your body has to work even harder to function, and this can lead to greater fatigue. Dehydration can also lead to difficulty concentrating and nausea.
Keep a bottle of water with you at all times so you can stay well hydrated. While focusing on drinking plenty of water, continue to avoid calorie-dense drinks and caffeinated beverages that can cause weight gain and an energy crash.
7. Don’t Over-Extend Yourself
You might be unintentionally adding to your feelings of fatigue if you’re overbooking your schedule and trying to take on too much. If there are some things you can let go of during your week, don’t hesitate to do so. Practice saying “no” to taking on new tasks or obligations and know your own limits. This will reduce your stress and help you feel less tired from one day to the next.
If you feel like you need to take a nap during the day or sit down and rest, then do so. There’s no need over-extend yourself physically either and there’s no shame in taking a rest, especially during this transition period when your body is adjusting to hormonal changes.
We’re Here to Help
Hopefully, these tips will help you if you’re experiencing menopause fatigue and wondering what you can do to alleviate it. However, sometimes it seems that even with doing everything you can to boost your energy, a little extra help is still needed. This is where we come in.
We offer hormone level screening to women experiencing the many symptoms of menopause. And our experienced physicians understand that often, fatigue is just one of many symptoms that our patients deal with during menopause. The good news is that hormone imbalance can be treated and you can feel relief!
We encourage you to learn more about our services and then schedule a free consultation with us so we can discuss your questions and concerns. We’re here to help you find more energy and more balance. We look forward to hearing from you!