Develop A Good Sleep Routine
A good sleep routine can leave you feeling more energized. Try to go to bed and wake up around the same time every day, even on the weekends. Avoid caffeine and alcohol close to bedtime.
You may want to establish a nighttime routine to help set the mood for sleep. Take a warm shower or a bath, and avoid using smartphones and computers close to bedtime. Its also good practice to only use your bed for sleeping. Avoid reading, watching television, or using your smartphone while in bed.
Tips To Help Fight Fatigue During Menopause
I want to get out of this black hole once and for all and step into the light. The fatigue is unbearable. Susie D
Tired, irritable, hot flushes, night sweats and weight gain are all common complaints for women entering the menopause.
Fatigue is one issue that slips below the radar.
Fatigue can be defined as an ongoing and persistent feeling of weakness, tiredness, and lowered energy levels as opposed to sleepiness.
Fatigue involves a lack of energy rather than sleepiness, hence having a nap during the day does nothing to alleviate any fatigue.
You may feel a lag in energy levels that lasts all day, or experience shorter bursts of fatigue intermittently.
Fatigue is particularly frustrating as it has a duel effect on both mind and body, making you feel despondent and frustrated.
The most likely cause of fatigue during the menopause phase of a womanâs life is the fluctuation of hormones that occurs naturally during this time.
Your hormones are responsible for controlling energy, thus, when levels of estrogen and progesterone decrease, so do energy levels.
Here are my four top tips to help you overcome fatigue and have more energy in your day.
1. Stop âdietingâ and start enjoying your food.
As women enter the menopause, weight gain can be an issue. They then begin the diet trap and rather than lose weight, they lose energy and find themselves fighting fatigue.
A diet should not have a time limit on it, nor make you feel deprived.
What Are Common Menopause Symptoms
Some common menopause symptoms are:
Irregular periods: Periods becoming shorter, longer, heavier, lighter. Skipping periods.
Hot flashes: A hot flash is a sudden, sometimes intense feeling of heat that rushes to your face and upper body. Hot flashes can be really uncomfortable, but they usually only last a few minutes. They can happen a few times a day, a few times a week, or a few times a month.
Night sweats: Hot flashes that wake you up in the middle of the night.
Sleep problems: You may have insomnia trouble falling asleep or staying asleep. You may also start to wake up much earlier than you used to.
Vaginal changes: The lining of your vagina may become thinner, drier, or less stretchy. This can cause dryness or discomfort during sex.
Urinary or bladder infections: You may have to pee more often or get more frequent urinary tract or bladder infections.
Mood changes: Hormone changes can make you feel anxious, irritable, and tired. Your sex drive might change, too.
Weaker bones: Your bones will probably weaken during menopause. If its really bad, it can lead to osteoporosis after menopause. Getting plenty of calcium and vitamin D, and exercising for at least 30 minutes most days of the week can help you maintain bone health.
Some people may have a long and difficult perimenopause, up to 1012 years. But most people find that the common menopause symptoms are temporary and only last 35 years.
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What Extreme Fatigue Is Not
Extreme fatigue IS NOT Chronic Fatigue Syndrome or Adrenal Fatigue.
CFS is a more serious condition. Its caused by specific condition and can last for six months.
Adrenal fatigue is also another thing. This condition happens when you have chronic stress. Your adrenals go into override and exhaustion. As a result, you dont have control over cortisol and your body. Adrenal Fatigue Solution has an easy explanation about the difference between CFS and Adrenal Fatigue.
Night Sweats And Fatigue
Night sweats refer to hot flushes that happen at night. These episodes can interrupt your sleep and contribute to tiredness the next day, especially if they happen multiple times throughout the night.Declining levels of oestrogen cause problems with temperature regulation in the body and lead to overheating. This, in turn, prompts your blood vessels to dilate to release the excess heat from the body, triggering the characteristic sweating.While night sweats may not necessarily affect the overall amount of sleep you get, they can affect your quality of sleep, and this is what can contribute to fatigue.
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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 nights sleep, and sleep is essential to fighting menopause fatigue.
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.
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Know Your Metabolic Biomarkers
The following labs give you a baseline of your metabolic health. Any doctor can do these labs. The normal range is pretty wide so be aware of the optimal range. You could have a fasting glucose of 99 and be told you are within normal range. One point higher than that and you are prediabetic so the conversation and awareness needs to begin as soon as you fall outside the optimal range.
- Fasting glucose: normal ranges are 65-99mg/dL. Optimal 65-87mg/dL
- Fasting insulin: normal 3-25 uIU/mL. Optimal < 5
- Fasting triglycerides: normal < 150 mg/dL, optimal < 100
- HsCRP measures inflammation. Normal < 3mg/L, optimal < 1
- HgA1C normal < 5.7, optimal < 5.5
- Uric Acid normal range 3.1-7.9mg/dL, optimal < 5.5
- TSH normal range 0.35-5.50 uUI/mL, optimal 1-2.
Cortisol And Chronic Stress
When we are under prolonged periods of chronic stress it is the outer-cortex of the adrenal glands that comes to the bodys rescue by releasing cortisol. Cortisols main function is to metabolize fats and proteins into sugars to create and maintain energy. Cortisol also helps the body adapt to chronic stress by increasing energy levels, stabilizing emotions,a a and acting as an anti-inflammatory and pain reliever, among other things.
As with everything, however, too much of a good thing has its downside. If cortisol levels become too high over a long period of time, it can cause a loss of bone density, muscle atrophy, thinning of the skin, kidney damage, blood sugar problems, weight gain, and an increased susceptibility to illness.
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Take A Meditation Break
Stress can sap your energy and interrupt your sleep. One way to beat stress is meditation. To practice one of the most popular forms, mindfulness meditation, sit in a quiet place and close your eyes. Slowly breathe in and out, clearing your mind while focusing on your breath. When negative thoughts try to enter your mind, steer them gently back out.
If you have trouble sitting still, try yoga or tai chi, which combine exercise with meditation to harness the benefits of both practices.
Have A Healthy Routine For Sleep
If youre not sleeping well, youre obviously more likely to struggle with staying energized throughout the day. Setting yourself up for a restful night requires good sleep hygiene. First of all, try to wake up and go to bed at the same times each day. This helps train your body to know when its time to rest. Reduce your screen time at night, trying to avoid use of your devices one hour before hitting the hay blue light exposure from screens can literally trick your brain into staying up! And lastly, keep your thermostat set low to reduce night sweats. The Sleep Foundation suggests a temp of 65 degrees Fahrenheit.
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Can Menopause Cause Nausea And Vomiting
Many women claim that of all the possible symptoms that accompany menopause, nausea is the most unpleasant manifestation. Women who regularly experience menopause nausea often cannot differentiate this condition between the manifestation of climacteric changes and gastrointestinal tract pathology.
It is known that sex hormones have a significant effect on the well-being of women. Almost all organs and systems of the female body adapt to functioning in conditions of deficiency and lack of estrogen, which is observed during menopause. This adaptation is accompanied by various signs and symptoms, among which experts also call nausea menopause.
Experts call the following conditions during menopause, in which a woman can feel nausea.
- Hot flashes. This symptom occurs during the premenopausal period and is accompanied by fever, temperature changes, and headaches. Often, hot flashes are combined with menopause nausea and a sensation of a lump in the throat. After the hot flash, the feeling of nausea may persist. In addition, the woman is tired and exhausted. If hot flashes occur several times a day, vomiting can occur almost constantly.
- Sleepdisturbance. Insomnia in menopausal women can occur due to sweating, hot flashes, and unstable emotional background. Lack of sleep causes fatigue which may be accompanied by a feeling of nausea menopause. Often, sleep disturbance also leads to changes in blood pressure.
Talk With An Experienced Menopause Doctor
Hormonal changes often cause a range of symptoms including hot flushes and night sweats which will also have an impact on your energy levels, making you feel more tired during the day.
If fatigue or any other symptoms of menopause are affecting your quality of life, help is never far away. Contact our team here at the Australian Menopause Centre, and they will take the time to discuss your symptoms and feelings, helping you to understand your current health concerns.
Our knowledgeable team will review your medical history and depending on your suitability prescribe a menopause treatment program.
Call us today on 1300 883 405 and let one of our doctors help start you on a path.
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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.
Crashing Fatigue Menopause: How Do I Know If I Have It
Crash! Bang! Boom! Did menopause catch you off-guard? What was your first hint? Night sweats? Hot flashes? Loss of concentration?
For each woman, its different, but one of the first signs of perimenopause can also be crashing fatigue.
Whats crashing fatigue? If youve got it, you know it. Its that horrible moment when a rush of exhaustion pours down on you, and you are gripped by suddenly feeling fatigued. You may also experience a sudden onset muscle weakness that might frighten you at first.
The worst part is that you can be feeling fine one moment, and the next, you feel like you need to lay your head down on the desk and sleep. Or you may feel drained, and your brain might become so foggy that you get concerned that you wont be able to follow through with your daily routine.
The symptoms of crashing fatigue might surprise you. Its not just feeling sleepy. When it happens during menopause, you can also experience these common symptoms:
- Feelings of overwhelm and emotional stress
- Weight gain
Conventional doctors tend to offer prescription drugs like antidepressants for the symptoms of crashing fatigue, but even these wont relieve the problem of extreme exhaustion. When it comes to crashing fatigue, medication isnt always the answer. You do have other choices that can get you back to feeling energetic and more active.
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General Recommendations For Ht
Current guidelines support the use of HT for the treatment of severe hot flashes that do not respond to non-hormonal therapies. General recommendations include:
- HT may be started in women who have recently entered menopause.
- HT should not be used in women who have started menopause many years ago.
- Women should not take HT if they have risks for stroke, heart disease, blood clots, and breast cancer.
- Currently, there is no consensus on how long HT should be used or at what age it should be discontinued. Treatment should be individualized for a woman’s specific health profile.
- HT should be used only for menopause symptom management, not for chronic disease prevention.
Before starting HT, your doctor should give you a comprehensive physical exam and take your medical history to evaluate your risks for:
- Heart disease
- Breast cancer
While taking HT, you should have regular mammograms and pelvic exams and Pap smears. Current guidelines recommend that if HT is needed, it should be initiated around the time of menopause. Studies indicate that the risk of serious side effects is lower for women who use HT while in their 50s. Women who start HT past the age of 60 appear to have a higher risk for side effects such as heart attack, stroke, blood clots, or breast cancer. HT should be used with care in this age group.
Women who should not take hormone therapy include those with the following conditions:
Why Is Fatigue A Common Symptom Of Menopause
As you enter the perimenopausal period, your hormone levels rise and fall in unpredictable ways. Eventually, your female hormone levels will decrease until your body stops making them completely.
The same hormonal changes that cause symptoms like hot flashes and night sweats can also affect your mood and energy levels, leading to fatigue. Those hormone variations can also make it harder for you to sleep at night, which can leave you feeling tired during the day.
Even if youre in your 40s or 50s, fatigue isnt necessarily due to perimenopause or menopause. All of the following can cause fatigue:
- alcohol and drug use
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Mood Swings And Depression
Studies indicate that mood swings are more common during perimenopause, when hormonal fluctuations are most erratic, than during the postmenopausal years, when ovarian hormones stabilize at a low level. No direct link between mood and diminished estrogen has been proved, but it is possible that mood changes result when hormonal shifts disrupt the established patterns of a woman’s life. These changes can be stressful and may bring on “the blues.” Mood swings can mean laughing one minute and crying the next, and feeling anxious or depressed. These changes are transient, however, and do not usually meet the criteria for a diagnosis of clinical depression, a more profound dysfunctional emotional state.
Over their lifespan, women have more depression than men. But there is no evidence that decreased estrogen alone causes clinical depression. Although women who have had previous episodes of depression may be vulnerable to a recurrence during perimenopause, menopause in and of itself does not cause clinical depression. The incidence of depression in postmenopausal women is not any higher than at any other time in life.
Dhea The Great Equalizer
DHEA is an androgen, a steroid hormone released by both the adrenal glands and the ovaries. Like adrenaline and cortisol, DHEA also improves the bodys ability to recover from and cope with stress and trauma. But, it also helps to neutralize some of the damaging effects of high levels of cortisol in the body, namely, the tendency of cortisol to suppress the immune system. As a result, DHEA is useful in helping the body resist sickness and disease.
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Understanding The Menopausal Transition
Menopause is a point in time 12 months after a woman’s last period. The years leading up to that point, when women may have changes in their monthly cycles, hot flashes, or other symptoms, are called the menopausal transition, or perimenopause.
The menopausal transition most often begins between ages 45 and 55. It usually lasts about 7 years but can last as long as 14 years. During the menopausal transition, the body’s production of estrogen and progesterone, two hormones made by the ovaries, varies greatly. Bones become less dense, making women more vulnerable to fractures. During this period, too, the body begins to use energy differently, fat cells change, and women may gain weight more easily.
Menopause may be triggered by a hysterectomy or surgical removal of the ovaries, which produce hormones. If you have surgery to remove your ovaries or uterus and are not taking hormones, you will experience the symptoms of menopause immediately.
This time in a woman’s life is often full of other transitionsnot just physical ones. Women may be caring for aging parents or relatives, supporting their children as they move into adulthood, or taking on new responsibilities at work.