Menopause Fatigue Remedies: Your Guide To Crashing Fatigue During Menopause
Fatigue is also a common symptom of menopause, and it can interfere with your normal day-to-day activities. But there are ways you can boost your energy levels and beat menopausal fatigue.
Hormones Are Safe For Relief Of Fatigue Symptoms
Replacement and restoration of low hormones relieve fatigue symptoms. Hormones improve energy and vitality but concerns about safety sometimes get in the way.
There are safe ways to take hormones that do not increase risk of cancer and cardiovascular disease. In fact, we now understand the protective effects of estrogen on heart disease and conditions like Alzheimers.
Bioidentical Hormones do not cause cancer or heart disease. In fact, they protect your heart and can prevent Alzheimers.
To answer safety questions, you need some background to understand the history of pharmaceutical development in the United States. Natural products such as estrogen, progesterone, pregnenolone, DHEA are not patentable. This means that a drug company cannot patent it and thereby get a corner on the market. These natural products are available to everyone to use.
For this reason, the pharmaceutical companies were not interested in the development and clinical use of natural hormones. They worked industriously to produce synthetic alternatives that were patentable. These synthetic versions have resulted in widespread risk to patients and untold suffering due to misunderstanding about hormone safety.
Drug company produced synthetic hormones have resulted in widespread risk to patients and untold suffering.
The Relationship Between Melatonin And Perimenopause Fatigue
Melatonin, the sleep hormone, has also been found to change profoundly during perimenopause. In the journal Sleep Science, a comprehensive study was conducted to evaluate the links between sleep, melatonin, and menopause. The research demonstrated that melatonin levels decrease during the perimenopausal period. However, melatonin levels decline more slowly compared to estrogen and progesterone. Furthermore, the study found that exogenous melatonin can improve sleep quality in perimenopausal women.
Research has further suggested that a decrease in melatonin may be linked to the onset of perimenopause. While a decline in melatonin has been linked between perimenopause and extreme fatigue, it is important to note that men also experience a decline in sleep quality around the same time as women. Along with a decrease in melatonin secretion in both men and women, aging also leads to impairments in your circadian system. Therefore, changes in sleep quality are a part of the normal aging process in both women and men.
Despite knowing that your sleep changes as you age, it still doesnt make living with fatigue any easier. Many women in perimenopause find their fatigue extremely debilitating. For example, fatigue can cause depression, poor concentration, and an overall decrease in quality of life. Fortunately, there are many ways to improve fatigue during menopause.
Recommended Reading: Best Antidepressant For Menopause
Top 6 Most Common Causes Of Nausea And Fatigue
Nausea and fatigue are common problems, and they affect many women worldwide. These symptoms are typically harmless, and so are many of their causes. However, as nausea and fatigue are common symptoms of many ailments, they can also be indicative of serious underlying conditions, and they can also interrupt daily routine. Read on to discover some of the most common causes of nausea and fatigue.
Food Allergies Food Intolerance And Fatigue
Symptoms: Fatigue, sleepiness, continued exhaustion
Although food is supposed to give you energy, medical research suggests that hidden food intolerances — or allergies — can do the opposite. In fact, fatigue may be an early warning sign of food intolerance or food allergy. Celiac disease, which happens when you cant digest gluten, may also cause fatigue.
Ask your doctor about the elimination diet. This is a diet in which you cut out certain foods linked to a variety of symptoms, including sleepiness within 10 to 30 minutes of eating them, for a certain period of time to see if that makes a difference. You can also talk to your doctor about a food allergy test — or invest in a home test such as ALCAT — which may help you identify the offending foods.
Recommended Reading: Can Getting Your Tubes Tied Cause Early Menopause
Here Are 7 Of The More Common Symptoms:
This is a common symptom, with women reporting everything from a flushed face to intense perspiration, lasting a few seconds to a few minutes. Nighttime hot flashes, or night sweats, can be especially uncomfortable and can interfere with sleep quality.
As your ovaries gradually decrease production of estrogen and the sleep-promoting hormone progesterone, you may notice that it becomes more difficult to fall asleep. Hot flashes and mood swings, two other perimenopause symptoms, can also contribute to a poor nights sleep.
Often one of the earliest signs of perimenopause, mood swings associated with hormonal changes can range from anxiety to despair to rage. Women may be at a higher risk of depression during the transition to menopause so it is important to be aware of these changes and to seek help when necessary.
Sometimes referred to as crashing fatigue, some perimenopausal women may experience a sudden and overwhelming sense of weakness, exhaustion and reduced energy levels. This may be due to hormonal imbalance, but lack of sleep caused by night sweats and insomnia may also play a role.
Lowering levels of estrogen in your body can cause the tissue in your vaginal area to lose lubrication, causing discomfort during intercourse and leaving you more vulnerable to urinary or vaginal infections.
Forgetfulness or brain fog
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’.
You May Like: Heightened Sense Of Smell Perimenopause
Fuel Yourself With The Right Stuff
Carbohydrates, protein, and fats are the three main macronutrients – and each plays a role in keeping us energized. Carbs provide quick energy to help you feel better right away, whereas protein and fats digest more slowly for sustainable energy until your next meal. Combining all three macronutrients sets you up for the best of both worlds.
Balanced bites to try:
A pear with a side of pistachios
A hearty slice of toast with mashed avocado and white beans
Sliced apple wrapped in prosciutto
A sprinkle of breakfast cereal on top of yogurt
A quick walk in the morning or evening will boost your energy level. A great playlist or audio book are useful tools to keep you moving.
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.
Don’t Miss: Is Lightheadedness A Symptom Of Menopause
Firstly Why Do We Need Sleep
Our bodies require a long period of sleep for optimal health and wellbeing. During sleep, our bodies consolidate memories and experiences, restore and rejuvenate, repair tissues, grow muscle, and synthesize hormones. When we do not get enough consecutive hours of sleep, our bodies are not able to complete all of these necessary tasks in order to perform at our best.
Interestingly, our bodies regulate sleep similarly to the way we regulate breathing, eating, and drinking. Therefore, while scientists are still exploring theories for why we sleep, there is consensus that sleep serves a critical role in our health and well-being. Unfortunately, when we are in perimenopause, there are a number of symptoms that prevent women from getting enough sleep. Consequently, fatigue during perimenopause further aggravates an already stressed body.
What Are The Adrenal Glands And What Do They Do
The adrenal glands are two walnut sized endocrine organs located just above the kidneys. Comprised of the inner-medulla and the outer-cortex, the adrenals work in tandem, playing a key role in our bodys response to stress by releasing three hormones: adrenaline, also called norepinephrine, cortosol, and DHEA.
Commonly known as the fight or flight hormone, adrenaline is released by the inner-medulla gland when there is a perceived threat or danger. To prepare us for either a fight or flight response, our body releases quick shots of adrenaline.
The adrenaline increases our heart rate, causes blood to rush to our organs and large muscle groups, dilates our pupils, sharpens our mental alertness, and increases our tolerance for pain.
The fight or flight response is engaged many times throughout our day by simple actions such as, swerving to avoid a potential fender bender, or from the anxiety one may feel by getting pulled over by a traffic cop. Ordinary, day to day to day encounters at a stressful job can also engage the fight or flight response as well.
Don’t Miss: Early Menopause After Tubal Ligation
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.
Drug Companies Use The Urine Of Pregnant Mares
Natural estrogen is not patentable. So, the Wyeth Pharmaceutical Company developed Premarin. Premarin stands for pregnant mares urine. Pregnant horses contribute their urine for the purpose of extracting estrogen-like components. Women take these pills made up of these components.
The problems with Premarin use are multiple. First, they contain estrogen that is natural to horses not humans. These estrogens are possibly riskier and more cancer causing.
In addition, women take Premarin in pill form by mouth. In this form, estrogen causes increased risk of blood clotting. This is because the liver must process oral estrogen. This processing results in increased production of clotting factors. Increased clotting factors result in an increased tendency to have heart attacks and strokes. This showed up in older women in the results of the Womens Health Initiative, a large study conducted by the National Institutes of Health.
The Cause Of Crashing Fatigue Menopause
Its menopause, so your first suspicion about the cause may be imbalanced hormone levels. Yes! As with almost all menopause symptoms, crashing fatigue is caused by a hormonal imbalance. You probably already know that estrogen levels decrease during menopause, but do you know why?
During perimenopause and menopause, your ovaries stop being as responsive to your pituitary glands messages that they need to increase estrogen production. Sometimes the ovaries are really productive. Other times they produce nothing at all. No wonder youre all over the place!
Extreme fluctuations in estrogen also affect your stress hormones. If you have an adrenaline flood, youll get a rush to start but a serious crash after. If you are still menstruating, you probably experience crashing fatigue right before your period starts.
Chronic fatigue syndrome has a strange and very inconvenient and frustrating side effect. You can be exhausted, but you cant sleep a wink! Why?
During perimenopause, estrogen rises and falls unpredictably. Your body experiences this fluctuation as a hormonal emergency. Your body reacts by jumping into a fight or flight response, releasing cortisol and adrenaline. When that happens, your sleep cycle gets disrupted, and its hard to get to sleep.
Another cause is that even though your adrenal glands make estrogen with dehydroepiandrosterone , chronic stress depletes DHEA. When you dont have enough DHEA, your body has a hard time maintaining hormone balance.
Complementary Therapies For Hot Flushes
Women often turn to complementary therapies as a “natural” way to treat their hot flushes.
There’s some evidence that isoflavones or black cohosh may help reduce hot flushes.
But the research is patchy, the quality of the products can vary considerably, they can interfere with some medicines, and they can have side effects .
It’s important to talk to your doctor before you take a complementary therapy.
Page last reviewed: 29 August 2018 Next review due: 29 August 2021
Also Check: How Long Between Periods During Menopause
Menopause And Chronic Fatigue Syndrome
Some of the symptoms of chronic fatigue syndrome and menopause overlap. Joint pain, headaches, lack of energy, depression and anxiety are present in both conditions. Menopause patients experience hot flushes, decreased libido and aging skin.
The three stages of a womens lifecycle are pre, peri and post menopause and all three of these stages can be treated with the same diet as the patient that suffers from chronic fatigue. Menopausal woman are encouraged to increase their intake of phyto oestrogens as these will increase the hormonal level in the body. This increase in hormones is helpful to the patient with chronic fatigue also. When the body is depleted of necessary hormones the blood sugar level fluctuates. This fluctuation causes inflammation in the joints of the individuals. The goal is to have a healthy balance of hormones so the adrenal glands do not become stressed. When this gland experiences stress the body will try and recover by over producing adrenaline. This powerful hormone will cause the muscles to flex and over extended periods of time without reduction the muscles become overtaxed and inflamed.
Dealing With The Symptoms Of Menopause
You could argue that the physical and mental changes that occur during menopause aren’t really “symptoms.” The term is usually associated with a disease, which menopause is not. Also, it is often hard to say which changes are a direct result of a drop in hormone levels and which are natural consequences of aging. Some of the symptoms overlap or have a cascade effect. For example, vaginal dryness may contribute to a lower sex drive, and frequent nighttime hot flashes may be a factor in insomnia.
Hot flashes and vaginal dryness are the two symptoms most frequently linked with menopause. Other symptoms associated with menopause include sleep disturbances, urinary complaints, sexual dysfunction, mood changes, and quality of life. However, these symptoms don’t consistently correlate with the hormone changes seen with menopause transition.
Also Check: Dizziness During Menopause
When To Get Help For Your Fatigue
There are other issues that could be causing or contributing to your fatigue, such as thyroid problems, autoimmune disorders like arthritis or chronic fatigue syndrome, diabetes, or heart conditions. If fatigue is extreme, a recent onset, or generally disrupting your day-to-day life, check with a doctor to identify and treat all the factors.
Treatment Of Dizziness During Menopause
With the exclusion of all other causes and confidence that the attacks of menopause dizziness and lightheadedness are associated precisely with climacteric changes, then the approach to the treatment of dizziness with menopause should be comprehensive. All drugs and non-drug treatment methods must be selected individually with a doctor, depending on the additional manifestations available and the degree of general condition disturbance. So, if the dizziness menopause symptoms are severe, and depend on a sharp deficiency of sex hormones, substitution therapy with estrogen preparations in strictly selected dosages and under the control of tolerance may be indicated. Non-hormonal drugs that improve the general condition, medications with a sedative effect and anti-stress protection can also be used in the treatment of dizziness menopause. A course of multivitamins with minerals is shown to replenish the bodys reserves, to prevent anemia and osteoporosis.
Additionally, the treatment of vertigo with menopause involves the use of dizziness menopause natural remedies soothing, restorative herbal teas , as well as non-pharmacological measures that increase the overall tone of the body and normalize blood circulation, including in the brain area.
Also Check: Is Dizziness A Symptom Of Menopause
Hormone Loss Causes Fatigue Symptoms
The one thing most healthcare providers dont consider is hormone evaluation and restoration for fatigue symptoms.
The one thing most healthcare providers dont consider is hormone evaluation and restoration for fatigue symptoms.
There are many reasons for hormone decline leading to fatigue symptoms. The first reason is the hormone decline in DHEA, testosterone, and thyroid hormone that occurs with aging. Another is the loss of hormones with the perimenopause and menopause transitions.
Low thyroid function due to nutritional deficiencies can cause fatigue symptoms at any age, even in young people. Also, an autoimmune thyroid disease called Hashimotos thyroiditis is another cause of fatigue symptoms.
Surgery for removal of the ovaries in women can cause Androgen InsufficiencySyndrome with low sex drive, low motivation, and severe fatigue symptoms.
Stress is another cause of hormone loss with resulting fatigue symptoms.