Make Time For Regular Exercise
It can be hard to drag yourself out of bed when youre exhausted, but exercise is one of the best solutions for fatigue. A of postmenopausal women found moderate- to high-intensity exercise is associated with higher energy levels.
- chronic pain
- quality of life
Look for activities that are enjoyable and manageable. For example, you can take a short walk during your lunch break or join a yoga class. The important thing is to find something that you can regularly enjoy. If you pick an activity that you dont enjoy or cant find the time to do regularly, try something else. Youre more likely to turn exercise into a habit if you enjoy it.
The Complexity And Durability Of Menopause
Though a frequent complaint for middle-aged women in general, fatigue is especially common in those who are postmenopausal. Menopause, the point at which a womans menstrual cycles have been absent for twelve consecutive months, brings a range of common symptoms that includes hot flashes, mood swings, low sex drive, vaginal atrophy, and sleep disturbances. Though fatigue may be a primary symptom related to changing hormone levels, it is also influenced secondarily by other common symptoms such as night sweats, poor sleep quality, and changes in body composition.
While menopause symptoms are short-lived in some women, for others they are enduring, causing discomfort and distress that lasts for years. The Study of Womens Health Across the Nation found that among the 44% of women who reported frequent menopausal symptoms, more than half of these lasted 7 years or more. The average duration of symptoms ranged from 10.1 years for African-American women to 4.8 years for Japanese women, with other ethnicities falling somewhere in between. These numbers indicate that the uncomfortable symptoms of menopause may disrupt womens lives for a significant period of time and should be addressed as soon as possible to preserve long-term health and quality of life.
What To Do To Receive Menopause Muscle Pain Relief
If a woman has entered the age of climacteric changes and has menopause muscle and joint pain, she needs to take the following steps to achieve menopause muscle pain relief:
- Examination of a gynecologist once a year.
- Consultation of the endocrinologist with the study of hormonal levels once a year.
- Ultrasound examination of the pelvic organs.
- Densitometry .
- Determination of biochemical markers of bone resorption and bone formation.
A menopausal patient suffering from menopause joint muscle pain should also inevitably:
- improve the spring function of the feet and reduce the load on the joints of the legs and spine, use orthopedic insoles or make individual insoles to gain menopause muscle pain relief.
- undergo treatment aimed at relieving pain, including analgesics, therapeutic droppers, blockades, physiotherapy, acupuncture, hirudotherapy. If on the basis of the examination, osteoporosis is diagnosed, hormone replacement therapy is prescribed.
- lead an active lifestyle with obligatory morning exercises: one can walk more, go Nordic walking, swim, and go to the gym.
- eat foods that contain Calcium and Vitamin D, sodium, and protein. During menopause, 1000 mg of Calcium and 600 IU of Vitamin D are needed to be consumed daily, with food or with supplements.
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How Prevalent Is Menopausal Fatigue
Fatigue and its associated cluster of symptoms are common during the menopause transition. A 2017 study identified fatigue as the most frequent symptom experienced by perimenopausal and menopausal women. However, fatigue is not a simple, straightforward symptom. Rather, it is an experience interwoven into many aspects of life and can manifest as low energy levels, lack of motivation, and even physical weakness. The impact on functionality and quality of life can be so significant that it has been identified as a top symptom relief priority for women negotiating the menopausal transition.
Fatigue Symptoms Due To Low Thyroid
When thyroid hormone levels are low, you experience fatigue symptoms. Thyroid hormone levels decrease through adulthood. Production of the two most important thyroid hormones, the active hormone T3 and the precursor hormone T4 decline with age.
In addition, aging causes lower T3 due to less conversion of the precursor T4 hormone into the active T3 thyroid hormone. This occurs even though blood tests may show normal levels of T4 and TSH , the tests most commonly done to evaluate thyroid.
How does this cause fatigue symptoms?
Every cell in your body depends upon thyroid hormones to regulate energy production. When thyroid hormone levels are low you produce less energy, and you feel tired.
Every cell in your body depends upon thyroid hormones to regulate energy production. When thyroid hormone levels are less than ideal, your body produces less than energy. Thus, you have fatigue symptoms.
Low thyroid especially affects your brain. A scientific review article about declining thyroid levels and aging states: Low thyroid function at any age causes brain function to deteriorate because hypothyroidism prevents the brain from adequately sustaining the energy -consuming processes needed for neurotransmission, memory, and other higher brain functions.
This means that with low thyroid function there is less fuel for your brain. Your brain is tired and, as a result, your body is tired.
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How To Relieve Adrenal Fatigue
One of the first and most obvious helps to relieve your body of adrenal fatigue is to rest. Western culture is likely the most sleep-deprived culture in the world, and chronic exhaustion associated with adrenal fatigue is one of the by-products of poor sleep habits. Eight to ten hours sleep per day is necessary to help your body recover from adrenal fatigue. A diet rich in low-glycemic index foods is also an excellent remedy for adrenal fatigue, as they help stabilize blood sugar.
Vitamin C is recommended as a supplement along, with B-complex vitamins, zinc and magnesium for at least three months. Moderate exercise and exposure to sunlight is also helpful in restoring healthy, adrenal function. Dr. Christiane Northrup addresses adrenal fatigue, among many other symptoms of perimenopause in her best-selling book The Wisdom of Menopause.
It is an excellent reference book which covers in great detail, but also very easy to read, all you need to know about the experience of perimenopause and menopause. She also gives great tips and advice on how to recover from adrenal fatigue naturally. It is not a cheap book, but worth the expense to have in your personal library.
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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When To See Your Doctor
Menopause is a completely natural and normal part of getting older, but that doesnt mean you have to suffer in silence. A doctor can help you manage your symptoms and determine which treatments can make you more comfortable.
If youre experiencing extreme symptoms of menopause that interfere with your daily life, its time to see your doctor. Mood changes and physical changes in your body are expected, but if youre having trouble going into work, interacting with your family, or feel anxious and generally unwell, its a sign that you may need medical treatment.
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.
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What Are Hot Flashes
Hot flashes can be a pretty unpleasant symptom of perimenopause and menopause. We dont totally understand the cause of hot flashes.
Most people describe a hot flash as a sudden hot feeling that spreads all over your body but mostly the upper body, like your arms, chest, and face. You may also get sweaty, and your fingers may tingle and your heart may beat faster. A typical hot flash usually lasts anywhere from 1 to 5 minutes.
Hot flashes at night are called night sweats. Sometimes they can get so severe that you soak your sheets with sweat.
Hot flashes are super common. More than 3 out of 4 people have them while going through perimenopause and menopause.
Nothing will make hot flashes stop completely, but there are some things you can do to help get some relief. Wearing light, loose clothes, keeping your room cool, drinking cold liquids, and avoiding alcohol and caffeine can help you stay cool.
Prescription hot flash treatments can be helpful, too. Hormone therapy works best to treat hot flashes, but other medicines like SSRIs and SNRIs and clonidine may also help. Research shows that herbs, vitamins, acupuncture, and reflexology dont help with hot flashes.
Menopause Fatigue: Understanding Why You Are So Tired
As your body adjusts to its new hormonal status, its not uncommon to experience fatigue and tiredness during the menopause. Understandably, dealing with exhaustion can be hugely wearing and interfere with your day-to-day activities.Here, we explore the possible explanations of menopause tiredness, as well as outlining solutions that can help you to beat fatigue.
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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.
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’.
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Causes Of Pain During Menopause
The climacteric period is a grandiose restructuring of the female body. The gradual shutdown of the function of childbearing is accompanied by changes in all organs and systems. This is manifested by unusual and sometimes not the most pleasant sensations, including the pain of different localization, strength, and duration .
The root cause of all types of pain with menopause is a sharp change in hormonal status. The decrease, and then the cessation of secretion of estrogen and progesterone, is reflected not only in the state and functions of the reproductive system. Sex hormone cells are present in various tissues and organs. Therefore, estrogen deficiency during and after menopause leads to changes in the cardiovascular, musculoskeletal, nervous, endocrine systems, affects metabolism, the emotional and psychological sphere, etc. With menopause women are most often concerned about abdominal pain, lower back pain, perineum, headaches, menopause muscle pain, and bone pains. They are quite intense and often reduce the quality of life, especially if combined with other symptoms of the change.
Conventional Medical System Approach To Fatigue Symptoms
Men typically say they feel tired. While women tend to say they are depressed or anxious.
The most frustrating thing for people is their interaction with the conventional medical system. When a patient complains of fatigue symptoms, often the approach is different for men than women. An educational paper for doctors written by the American Association of Family Practice states men typically say they feel tired, whereas women say they feel depressed or anxious. In a very typical scenario for fatigue symptoms, the doctor prescribes an anti-depressant medication to help a woman with her fatigue symptoms. This, of course, hardly helps if she is not depressed. Here are some statistics on fatigue symptoms:
- They account for 500 million patient visits a year and rarely is a cure found.
- 38% of US workers and 7-45% of the general population are fatigued.
- In results of the 2006 NAHANES , only 20% of respondents in the United States say they feel energetic or fresh. In fact, 80% feel average, tired, or exhausted.
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The Present Study: Topological Change And Coupling Across Menopause
Our method for capturing the dynamics of stress and fatigue involves studying the changes in each over time. Dynamical systems models can be thought of as an expansion on growth models whereby the observed trajectories are theorized to be a combination of patterns through time, error, and the reactions to perturbations. We begin to capture these three components by using models that focus on the relationships amongst derivatives. That is, a growth model is articulating change in terms of current value, change in the current value per unit of time , and error. A systems model need merely examine how that current value predicts the velocity combining the possibility for nonlinear trajectories over time and inherent depictions of the stability of the pattern under an assumption that the system is constantly being perturbed.
In this particular case, we generated discrete changes over time in stress and fatigue. We then predicted these changes as a function of current stress and fatigue. Such a model allows a linear dynamic in that stress and fatigue can combine to depict attractive behavior while also allowing for the inclusion of coupling, which we believe to be particularly relevant to resiliency. In this case, coupling comes out as the extent to which values in one variable are able to uniquely predict changes in the other changes in stress and fatigue predicting one another over time.
Relieve These 8 Menopause Symptoms
Youve reached menopause when it has been a full year since your last menstrual period. Its a biological process that marks the end of your fertile years, but the symptoms that come with it can take a toll.
Hot flashes, insomnia, mood swings, and more can disrupt your quality of life and your overall well-being. The symptoms can be intense, but you dont have to navigate these changes on your own.
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Uterine Bleeding: What’s Normal What’s Not
One concern for perimenopausal and postmenopausal women is knowing whether irregular uterine bleeding is normal. Most women notice normal changes in their cycle as they approach menopause. Periods are often heavy or more frequent, and they may stop and start. But abnormal uterine bleeding may be a sign of benign gynecologic problems or even uterine cancer. Consult your physician if any of the following situations occur:
- You have a few periods that last three days longer than usual.
- You have a few menstrual cycles that are shorter than 21 days.
- You bleed after intercourse.
- You have heavy monthly bleeding .
- You have spotting .
- You have bleeding that occurs outside the normal pattern associated with hormone use.
When you report abnormal vaginal bleeding, your clinician will try to determine whether the cause is an anatomic problem or a hormonal issue. He or she also will investigate other possible causes. In addition to identifying the cause, he or she will help you manage any excess bleeding, which sometimes leads to anemia.
On rare occasions, postmenopausal women experience uterine bleeding from a “rogue ovulation,” which is vaginal bleeding after a hiatus that may be preceded by premenstrual symptoms such as breast tenderness. Presumably, the ovaries are producing some hormones and maybe a final egg.
Turn Down The Thermostat At Night
The last thing you need is an overheated bedroom when youre already dealing with hot flashes and night sweats from menopause. Keeping your bedroom cool accommodates your bodys natural temperature fluctuations during the night. Experts say the ideal temperature for a good nights sleep is around 65F .
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