Are you tired of being tired? Is your energy level hitting single digits? Fatigue and low energy levels are common throughout menopause, and it can be mentally and emotionally troublesome. Other people who aren’t in your situation don’t understand why you’re so tired…and maybe you don’t either. So let’s look at fatigue and the menopausal years.

What is fatigue?

Ask a group of women what fatigue is, and you’ll get a variety of answers. It’s “feeling like a wet rag,” “a feeling of overwhelming exhaustion,” a “total lack of energy,” or “feeling totally wiped out.” Fatigue is both a general feeling and a highly personal one as well. Menopausal fatigue can be made worse by physical exercise or emotional situations. Often sleeping 8 hours a night won’t even eliminate this feeling. 

Therefore, fatigue associated with menopause can literally ruin your day, but that doesn’t mean it has to. In fact, you can take steps to ward off such extreme tiredness. Once you have a better understanding of fatigue associated with menopause and its causes, you can better remedy it.

Why am I fatigued in perimenopause and menopause?

Basically, menopausal fatigue is believed to be the result of imbalanced hormones. When your estrogen levels hit bottom, fatigue isn’t far behind. Something that contributes to this feeling of fatigue is also poor sleep. Hormonal changes can have an impact on your ability to sleep well, which means you may be falling asleep during the day because you didn’t sleep well at night.

At the same time, many women worry about any other menopausal symptoms, such as memory problems, and these worries can contribute to the feeling of fatigue because worry can keep you up at night. You need between 7.5 and 9 hours of sleep every night. Stressful lifestyle situations also can trigger or contribute to severe fatigue, as can low thyroid function, sleep apnea, low iron levels, diabetes, anemia, chronic fatigue syndrome, heart disease, or use of antidepressants, antihistamines, heart medication, or pain relievers.

How can I treat fatigue naturally?

It turns out you don’t need to adopt any fancy or expensive treatment options when addressing fatigue. Here is some food for thought.

• Sleep better. This may seem like an obvious answer, yet many people don’t know how much sleep they are getting once they eliminate all the tossing and turning, waking up and not going back to sleep, and early rising. You need 7.5 to 9 hours per night. If you are having difficulty sleeping, check out these sleep tips. Also try a sleep supplement like Morphus Sleepus. By combining four key ingredients together it will help you fall asleep faster and stay asleep longer.
• Reduce stress. Minimize stress! If you are constantly on alert—worrying, panicking, getting stressed out—you are actually raising your chances of feeling fatigued and getting sick because you are overloading your immune system. Morphus Sleepus also helps turn down your stress response.
• Drink water. It’s easy to get dehydrated, especially if you drink a lot of coffee and/or alcohol. Both of these beverages contribute significantly to dehydration. Your best drink is pure water, so be sure to carry water with you in a stainless steel bottle when you’re away from home.
• Eat better. It’s best to eat nutritious diet that provides a balanced array of fruits, vegetables, whole grains, nuts, and seeds, and without refined sugar or caffeine.
• Eat less. Eating too large of a meal at dinner can make it more difficult to fall asleep and stay asleep. Consuming smaller portions of nutrient-rich, healthier foods can help you sleep better and thus avoid fatigue.
• Get moving. You’re exhausted and you don’t want to exercise, but it’s really one of the best things you can do. Research has shown that postmenopausal women who engaged in moderate to high intensity exercise had higher energy levels. Of course, it’s best to find activities you enjoy on a regular basis, such as yoga, dancing, or tennis.
• Meditate. Calm your mind and body with mindfulness meditation. Just 10 to 20 minutes daily can help zap the stress out of your day and ease fatigue.
• Consider natural supplements. Several herbs, including ashwagandha and rhodiola rosea, are known for their ability to help boost energy. Talk to a knowledgeable healthcare provider about the best dose for your needs.

when to see a health provider

You should call your healthcare provider about your fatigue if your tiredness is constant or severe or significantly affecting your quality of life.

bottom line

Fatigue and low energy are common complaints among women in perimenopause, menopause, and postmenopause. Managing your energy levels takes attention to lifestyle, including diet, sleep, exercise, and stress management. Making modifications to your daily habits should begin as soon as you experience low energy so you can better get a handle on it.