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 telling them 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 with but a serious crash after. If youre still menstruating, you probably experience crashing fatigue right before your period starts.
All this 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 becomes disrupted, and its hard to get to sleep.
Drink At Least Two Liters Of Water A Day
Skin dehydration is one of the most commonly reported symptoms during menopause. Added to this, dehydration can complicate hormonal symptoms. Because of this, it makes sense to keep your body hydrated by drinking at least two liters of water a day.
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Does Menopause Make You Tired
Of course, menopause can make you tired!
Some women feel physically exhausted by menopause, while for others menopause tiredness is more a case of being emotionally drained.
And, because menopause is a process rather than a switch that gets flipped, these feelings of tiredness can go on for several years.
To cap it off, menopause usually hits during your 40s or 50s, when you dont have a lot of extra energy to give out whether thats because youre caring for children, helping older relatives, or sailing to new heights in your career.
To put it simply, menopause and fatigue generally go hand in hand.
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Perimenopause And Extreme Fatigue
During perimenopause, your body is going through some pretty intense hormonal changes as your ovaries begin to shut the doors on their reproductive years. Coupled with other symptoms that accompany the perimenopausal period including night sweats, insomnia, and hot flashes, it can feel impossible to get a good nights rest.
In perimenopause, you experience fluctuating hormone levels. Estrogen and progesterone tend to decline as you go through menopause. However, there are receptors for estrogen and progesterone all over your body. Thus, changes in your ovaries affect your whole body.
Embrace A Healthy New Way Of Eating
Dr. Anna Cabeca, a triple board-certified physician and womens hormone expert, created the Keto-Green way of eating, to help thousands of women with adrenal fatigue and menopause symptoms. By getting the right fuel for the body, you can maintain adrenal health! Below are Keto-Green foods to include in your meals!
- Alkaline foods such as artichokes, asparagus, broccoli, cauliflower and other similar veggies. Fruits such as avocado, berries, apples and apricots are also example of high-alkaline foods.
- Healthy proteins such as grass-fed meat and wild caught fish.
- Non-GMO soy from miso and tempeh.
- Healthy fats like ghee, nuts, olive and coconut oil.
- Superfoods such as Maca, Turmeric, Cinnamon and Green Tea.
Besides all these, the Keto-Green approach also encourages you to take a vitamin E supplement and practice intermittent fasting. This is the way I eat personally, and I feel great. Ive also maintained the same weight as from my early twenties.
Join Dr. Anna Cabecas HYPER-personalized 10-day program called Breeze through Menopause and make Keto-Green part of your lifestyle. This groundbreaking program will help you create healthy lifetime habits which can help you stay sane, slim and sexy!
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Natural Ways To Treat Adrenal Fatigue And Heal Your Adrenals
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With three boys to take care of ), a big house and garden to maintain, a company to run plus trying to stay in shape and be a good homemaker its no wonder perimenopause struck me hard.
I thought I was the tough woman who could handle it all!
Well, I could, but it had a price. All the built-up stress didnt help me, and I felt discomforts crashing down on me. Today, my schedule is still full, but I have tools to organize everything, so Im not bothered anymore.
The adrenal glands, our main stress regulator, is important as we enter menopause. These backup organs produce estrogen and progesterone when our ovaries start to falter. Like any part of the body, our adrenals reach a point of exhaustion too, and we experience adrenal fatigue symptoms.
If the adrenals are not your ally during menopause, you will experience more symptoms. Your adrenals are the first you have to take care of!
Stage : Stress Hormone Overload
When under constant stress, the adrenals release large amounts of hormones. You get an adrenalin rush your energy has no limit, youre awake, alert and have eagle-eye focus. In this stage, there are no complaints, because you feel good being active.
Through time, stress hormones build up in your blood, overwork organs and the second stage begins. Get to know your stress hormones in the FACT BOX right after the takeaway!
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Signs And Symptoms Of Menopause Fatigue
People with menopause-related fatigue may feel they have less energy than usual. This may need to take more breaks while doing tasks, find activities such as walking upstairs more exerting, or take longer to recover from exercise.
Fatigue can affect people mentally, too. People with mental fatigue can have more difficulty thinking, concentrating, remembering, or making decisions.
However, it is worth noting that the signs of menopause-related fatigue can also be symptoms of physical or mental illnesses. It is a good idea to speak with a doctor so that they can determine if menopause is the likely cause.
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.
How Can I Fight Menopause Fatigue
So thats the problem, but what can you do about it?
Weve said before that menopause isnt something that you fight off. Its a natural transition that every woman who menstruates will go through. But, weve also said before that youre not powerless.
If menopause side effects are disrupting your life, there are some things you can do to help you get through the day with something left in your tank.
End Stress In Your Life
Prolonged stress creates excess cortisol! This hormone slows down your functions and suppresses your organs from working properly. It makes your body dormant, draining your energy. Reduce stress by learning how to say NO and set your priorities straight. Slow down and calm yourself down with proper breathing techniques. It will help relax your mind and body.
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You Need Mental Distraction
The only way to confront the psychological effects of menopause is by doing what you like. You should put into practice anything that calms you, creates inner peace, or satisfies you. Only by doing this will you be able to defeat anxiety and stress by stimulating happiness hormones.
The idea is to activate the production of dopamine, endorphins, and serotonin through youractivities. You can do this by encouraging positive moods. Your mental health depends on you.
Which Supplements Do I Need During The Menopause
Which Supplements Do I Need During the Menopause?
Fatigue, hot flashes – the menopause isnt much fun. But there are steps you can take to support your body during the change. The right supplements can protect and support you.
Which supplements do I need during the menopause?
Fatigue and tiredness, hot flashes, and brain fog. The menopause isnt much fun. But while a trip to the GP will probably lead to a quick prescription for HRT, there are steps you can take without a doctors help to make life a little happier for yourself during this time.
You can try and get more sleep, change your diet, keep busy and all of those other lifestyle changes that add up to a happier you no matter what stage of life youre in, but theres also evidence that some supplements can help you during and after menopause.
Because your body will always need the right building blocks to keep your brain healthy, your bones strong and all your other organs doing what they do. Thats especially true for women experiencing the menopause.
Three menopause-supporting vitamins and minerals
No matter what stage of life youre in, your body requires certain vitamins and minerals to function properly. Its just that some phases of your life need a little more of a certain vitamin or mineral to support your body in a specific way. And while we always recommend Vitamin D to everyone and anyone in Britain, during the menopause there are three supplements which are particularly important.
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Choose A Healthy Diet
During menopause, stick to a healthy balanced diet. Doctors recommend eating foods rich in omega-3 fatty acids, calcium, vitamins D and B, and fiber.
You can create a dietary plan that includes healthy foods that you enjoy eating and plenty of fruits and vegetables.
Dairy products may also help ease your symptoms and boost bone health. However, if you are lactose intolerant, you can get your vitamins and minerals from other food sources.
Menopause is a significant period in a womans life. Although it marks the end of your fertility period, it is also a major milestone and worthy of celebration. These tips can help you combat menopausal fatigue and live your best, healthiest life.
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.
Prepare A Menopause Diet
If menopause is bad, then going through it with a bad diet is even worse. If you dont control certain aspects at this stage of life then it can have an adverse effect on your health. Your objective is to keep control of your glucose, cholesterol, and blood pressure levels.
In fact, your bodys functioning and the production of hormones depends to a large degree on your diet. Additionally, it would be a good idea to increase your consumption of foods that contain calcium, iron, and other minerals. With this diet you can help fight osteoporosis.
Why Am I Experiencing Adrenal Fatigue Symptoms
First off, its important we know what adrenal fatigue is and why it happens!
Dr. James Wilson of AdrenalFatigue.org says adrenal fatigue syndrome happens when the adrenals dont function at optimum levels. With the condition comes a group of symptoms that can disturb your daily life.
Our adrenal glands are one of the smallest organs in the body, but they are the most resilient! Before our adrenals slow down, they go through three different stages.
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What Is The Most Effective Treatment For Fatigue During Menopause
Fatigue is a complex, multi-faceted symptom that can plague people at any stage of life. It is impacted by overall physical and mental health, by daily stresses and life events. But one of the most common and, at the same time, most troublesome times to experience fatigue is during menopause and the preceding perimenopause transition. Whats more, it often lasts for years, and its course is different for every woman.
Menopause-related fatigue can be caused by changing estrogen levels, but it is often compounded by common symptoms. Chief among these are vasomotor symptoms, which are experienced by up to 80% of women and include hot flashes and night sweats that can disrupt sleep. Whatever the point of origin, this fatigue can impact both womens personal and professional lives. With the proper support, however, treatment for fatigue during menopause can address the cascade of related symptoms and significantly improve quality of life.
Aerobic Exercise Will Prepare You Better Than Anything Else
Exercising is one of the most effective ways to take care of yourself during menopause and prevent menopause symptoms. Get into the habit of doing physical activities that help your cardiovascular health and strengthen muscles and bones. These are fundamental for women during this stage of their life.
Among the benefits of exercise, it helps prevent cardiovascular diseases, and maintains tissue elasticity. In practice, aerobic exercise and high-intensity training strengthens you and helps prepare you to face menopause. It also helps your mood considerably.
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Vitamins For Menopause Fatigue
Vitamins play a key role in our energy levels. Some can be gained through diet, while some can be taken as supplements. The vitamins and minerals that are vital for energy are:
- b vitamins
- find lumps on your neck or chin
- have low mood or feel very anxious
- are waking up at night gasping for breath
- experience muscle or joint pain
- have recently travelled abroad or have had recent insect or tick bites
- feel your limbs are weaker or more numb
You should also see a doctor if its not going away or youre not sure what caused it. Try our Smart Symptom Checker.
What Can Cause Menopausal Fatigue
As a woman enters perimenopause, her hormone levels fluctuate dramatically, which can cause chronically disrupted sleep. Also, lower levels of estrogen and progesterone can make some women short-tempered and less able to relax. So actually getting to sleep, or just taking a moment to unwind, can be difficult.
The decrease in these hormones can lead to throwing off cortisol , and thyroid hormone levels. When you’re stressed, you will produce more cortisol leading to a cycle of even more stress. 3With high levels of cortisol and thyroid hormones, and a drop in estrogen, progesterone, and testosterone, can lead to a huge variety of ways that rest is disrupted. Hereâs a few of the major ways hormones impacts rest:
When you have sleep apnea you actually have oxygen deprivation which may cause you to awaken several times a night.
Cancer-Related energy imbalances
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What Causes Crashing Fatigue In Menopause
If you think crashing fatigue in menopause has to do with hormones, youre 100% right. During perimenopause and menopause, the ovaries naturally respond less effectively to the pituitary glands signal to increase estrogen. This results in estrogen levels that are excessive on some days, and bottomed out on others.
Serious fluctuations in estrogen can also interrupt the delicate balance of stress hormones. Adrenaline sometimes floods the body, which can leave you even more fatigued afterward. If you are still menstruating, you may already be dealing with crashing fatigue right before your period.
But crashing fatigue also has a maddening side effect: you cant sleep even though you’re bone tired. Thats because as estrogen rises and falls unpredictably during perimenopause, the body experiences the fluctuation as a hormonal emergency. The brain triggers the release of cortisol and adrenaline, the adrenal fight-or-flight hormones that derail the normal sleep cycle.
The adrenal glands also help make estrogen with dehydroepiandrosterone, or DHEA, but chronic stress depletes DHEA. Without enough, its hard for your body to maintain hormone balance which makes you more prone to crashing fatigue in menopause.