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Menopause Fatigue Remedies: Your Guide to Crashing Fatigue During Menopause

Menopause marks the end of your reproductive period. You no longer have to worry about uncomfortable menstrual symptoms or getting pregnant.

A woman experiencing menopausal fatigue

As you enter menopause, your body starts to undergo changes caused by hormone level fluctuations. You may start to experience symptoms such as hot flashes, vaginal dryness, and insomnia.

Fatigue is also a common symptom of menopause, and it can interfere with your normal day-to-day activities. But there are ways you can boost your energy levels and beat menopausal fatigue. 

Does menopause cause fatigue? 

Studies on menopausal symptoms show that there is a link between menopause and fatigue. In fact, medical researchers have linked early menopause to a condition called chronic fatigue syndrome (CFS), a condition that commonly affects women with menstrual disorders and endometriosis.

Most women don't experience CFS, but a majority do experience severe fatigue during menopause. 

So does menopause cause fatigue? Yes, it does. But how can you tell whether you are experiencing menopausal fatigue or chronic fatigue syndrome? 

In general, women go through menopause when they are between 45 and 55 years old. Women who experience menopause before age 45 are in early menopause. Some studies showed that women with chronic fatigue syndrome (CFS)  are more likely to have early or premature menopause, as well as other gynecological disorders. 

CFS is a serious disorder which can be diagnosed by ruling out other health conditions. It is suspected if the condition lasts more than 4 months. Also, keep in mind that CFS is much more severe than menopausal fatigue. 

If you are older than 45, you may notice some changes in your body like absent or irregular periods, hot flashes, and vaginal dryness. These are some indicators that you are approaching menopause. 

There are three stages of menopause: perimenopause, menopause, and postmenopause. During all stages, you may experience menopausal fatigue, which is less severe than CFS. 

As you transition through these stages of menopause, you may experience varying symptoms due to hormonal changes, including fatigue. Most of the symptoms are manageable with treatment and therapy. 

When you get to the postmenopausal stage, most women’s symptoms will start to diminish gradually. But that’s not the case for everyone. If the symptoms are disturbing it’s a good idea to see the doctor and to discuss how to cope with it.

How long does menopausal fatigue last?

According to medical experts, you can expect to experience menopausal fatigue and other symptoms over the duration of your menopausal transition. This can last eight years or more. 

Menopausal transitions normally last about seven or eight years, but they can also go on for as much as 14 years. 

Perimenopausal fatigue

During the perimenopause period, your estrogen and progesterone levels become highly variable, followed by a drop in the levels of these hormones during menopause. As a result of these hormonal changes, you may experience low energy levels, which may cause perimenopausal fatigue.  

Perimenopausal fatigue is common in perimenopausal women, but it can be managed with treatment and therapy.

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Does menopause make you tired? 

Studies show that there is a link between menopause and tiredness. So yes, menopause can make you feel tired. Menopausal tiredness occurs when the levels of your reproductive hormones and the hormones that regulate cellular energy drop.    

Menopausal fatigue remedies

A woman relaxing on the couch to reduce menopausal fatigue

You can treat menopausal symptoms using home remedies, medication, or hormone replacement therapy. Your doctor may recommend self-management techniques in addition to one or two therapies, particularly if your symptoms are severe. Regardless of your treatment of choice, make sure to talk to your doctor before starting any treatment plan for menopause.

Here are some menopausal fatigue remedies that might help ease your symptoms.

Exercise regularly

Regular exercise can help you fight menopausal fatigue and other symptoms. You may feel like you don’t have the energy to exercise, but if you are constantly fatigued, this can cause moodiness and irritability. 

Regular exercise is one of the most commonly recommended therapies for dealing with problematic symptoms. To improve your mood and beat menopausal fatigue, make it a habit to do something physical like running, walking, or cycling. 

Sleep well

Unfortunately, insomnia is one of the symptoms associated with menopause. Not getting enough sleep can cause a myriad of health problems. Therefore, talk to your doctor if you are struggling to get enough sleep. They may recommend medication and/or some techniques to help you get a good night’s rest.   

Try to relax 

Try to reduce your stress with relaxation techniques such as yoga and meditation. These techniques can help ease stress and anxiety.

Drink more water

During menopause, your hormone levels rise and fall, causing hot flashes and other symptoms. Drinking plenty of water can help relieve some of your menopausal symptoms. 

Limit alcohol and caffeine

Limit your daily intake of caffeine and alcohol, as they may make your symptoms worse. Smoking may also exacerbate your symptoms. 

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 woman’s 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.

https://www.womenshealth.gov/menopause/early-or-premature-menopause

https://www.nia.nih.gov/health/what-menopause

https://www.webmd.com/menopause/guide/menopause-basics

https://www.healthline.com/health/menopause/menopause-fatigue#tips

https://www.medicalnewstoday.com/articles/314951.php

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5745581/

https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/diagnosis/

http://www.nationalacademies.org/hmd/Reports/2015/ME-CFS.aspx

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