Menopause Fatigue: What to Know and What to Do

Menopause fatigue is more than just feeling tired.

Thankfully, it won’t last forever, and there are some things you can do to get your energy back.

Every woman has a different experience of menopause, but no one really says that it gives them more energy than usual.

Even if your stamina doesn’t take a hit, other common symptoms like hot flashes and mood swings can be incredibly draining.

We’re going to take a closer look at menopause fatigue.

Why does it happen, what can you do about it, and when is it time to get some help?

It might be common, but that doesn’t mean you have to grin and bear it.

In this article: 📝

Does menopause make you tired?

Of course, menopause can make you tired!

From the early stages of perimenopause, many women find themselves dealing with unpredictable symptoms and upheaval in the way their body works.

In fact, some studies suggest that the physical exhaustion in women with menopause is what, in turn, is what leads them to feel emotionally drained, too.

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 don’t have a lot of extra energy to give out – whether that’s because you’re 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.

Why does menopause cause fatigue?

There are physiological reasons that link fatigue and menopause.

The first is simply sleep deprivation.

Common symptoms of menopause include night sweats, vivid dreams, and restless legs.

That doesn’t exactly make for a peaceful night.

Having said that, chasing off menopause or perimenopause fatigue isn’t as simple as just having a few lie-ins because there are also hormonal factors at play.

Menopause is the transition when your body stops producing eggs.

The levels of estrogen and progesterone in your body go down over time until your ovaries stop responding to these hormones altogether.

The trouble is, the levels don’t follow a steady downward curve. It’s more a case of bumping down the stairs.

Both hormones have a role to play in quality sleep so when they’re out of balance, it’s much harder to get the rest you need.

What’s more, a higher progesterone level might trigger mood and anxiety symptoms.

And since cyclical changes happen during menopause, when it suddenly dips, you might feel fatigued and low, so it might be harder to switch off and relax.

How can I stop menopause fatigue?

So that’s the problem, but what can you do about it?

We’ve said before that menopause isn’t something that you fight off.

It’s a natural transition that every woman who menstruates will go through.

But, as we’ve said before, you’re not powerless.

If menopause side effects are disrupting your life, there are some things you can do to help you get through the day.

Vitamins

Sometimes, vitamin or mineral deficiencies can cause fatigue.

If nothing else, they can make your immune system weaker, and illness isn’t going to do anything to help your energy levels.

Vitamin D is one of the most important vitamins for easing menopause fatigue (in fact, many of us don’t get enough of it on a regular basis).

Apart from that, anemia usually comes with its own sort of fatigue, too, so it can be helpful to make sure you’re getting enough iron.

Supplements

The right blend of vitamins and minerals can be a welcome boost to your body as you navigate menopause hair loss, hormonal imbalance, and low energy.

Even symptoms like anxiety can be managed, thanks to quality supplements.

Morning & Night Female Supplement by Lumity is a good shout for taking care of your body as its needs shift throughout the day.

Among its impressive roster of ingredients is Vitamin B6 – the little hero responsible for proper hormone signaling and helping your body produce serotonin.

This translates to better mood, reduced fatigue, and a more regulated body clock.

And if you’ve got tiredness that won’t quit, this all-in-one supplement also contains zinc and iodine to support cognitive function and increase your energy levels.

Essential oils

Many women find that essential oils help them to manage their menopause symptoms.

Peppermint and wild orange essential oils have a reputation for being particularly energizing.

You can either inhale them from a few drops on a tissue, drop them on your yoga mat before a workout, or add them to a diffuser by your desk.

The added benefit of these oils is that they can reduce sugar cravings.

Less processed sugar in your diet means less chance of an energy-draining sugar crash in the middle of the afternoon.

Lifestyle changes

We know that making big lifestyle changes when you’ve got a lot on your plate or you’re already whacked is a big ask.

But if you start by incorporating these baby steps into your routine, you might notice a big difference in the long run:

• Doing 30 minutes of moderate exercise five days a week. The endorphins give you a boost, and you should be able to find an activity that suits your personality – from group classes with other women to a solo hike in the woods.
  
• Building a relaxing bedtime routine. This includes practicing ‘good sleep hygiene’ by switching off screens an hour before bed and sleeping in a cool room.
  
• Eating smaller, more regular meals throughout the day.* Eating little and often staves off heartburn and stops your stomach from working too hard while the rest of your body is trying to drop off. And try to avoid laying down on your stomach right after you eat, as it can prevent stomach acid from traveling toward your throat, and no one likes getting heartburn or indigestion while you’re trying to sleep.
  
• Cutting down on your caffeine intake. Yep, caffeine can aggravate some meno symptoms. Sorry!
  
• Cutting back on the booze. Our bodies can become more sensitive to alcohol during menopause, so best to keep the cocktails to a minimum.
  
• Kick the smoking. If you smoke, quitting can also make a big difference to your feelings of exhaustion.

Can menopause cause extreme fatigue?

While menopause can cause true fatigue as well as just tiredness, debilitating levels of fatigue, or crashing fatigue in menopause, isn’t normal.

First, if your fatigue is caused by menopause and the natural remedies above aren’t making a difference, hormone replacement therapy (HRT) is an option.

Many women find that it immediately improves their experience of menopause.

There are some risks if you stay on HRT long-term, which your doctor will discuss with you, but it is absolutely an option that could improve your quality of life.

Second, overwhelming fatigue can be a symptom of other conditions that need treatment – heart disease, an underactive thyroid, sleep apnea, chronic fatigue syndrome (also known as ME), or even viral infection.

So it’s well worth getting a general health check to make sure there isn’t anything else going on, especially if you have other symptoms like pain, headaches, dizziness, or an irregular heartbeat.

Remember, you’ve got this.

And on the days when it’s tough, the Peanut Menopause community is there for support.