Did menopause get you frustrated? Here are our top 7 natural ways to manage menopause fatigue.
Menopause can be the most drastic event in some women's life. Besides the psychological pain of not being able to conceive anymore, it also brings some physiological complications. For most women, its complications might be more troublesome than menopause itself.
Fatigue is a common and persistent symptom of menopause. It may be physically and emotionally draining. Keeping your daily activities may feel exhausted. Read on, and we'll give you a detailed account of menopause, menopause-associated fatigue, and 7 easy ways to manage menopause fatigue naturally.
What is Menopause?
Menopause is a normal phenomenon characterized by a complete stoppage of the menstrual cycle in females.
The condition is diagnosed as menopause if a woman doesn't menstruate for 12 consecutive months. The average age for Menopause is 51 years. However, in some cases (5%), it may occur between 40-45 years, i.e., Early Menopause, while in other cases (5%), it may occur after 55 years of age, i.e., Late Menopause.
The onset of menopause is associated with hormonal shifts and brings about many changes in the body. There are several unwanted outcomes of menopause, and Menopause fatigue is an evident one.
A Transition From Perimenopause To Menopause
You don't start getting menopause symptoms all of a sudden. It happens in a gradual transition from Perimenopause to Menopause.
Perimenopausestarts a few years before menopause ensues. It slowly transitions your body's hormonal levels towards menopause. It causes a decline in the hormone estrogen (body chemical that promotes reproductive cells' production, i.e., eggs in ovaries). There are irregular menstrual cycles (don't stop by all) and symptoms similar to Menopause. The signs and symptoms include mood swings, trouble sleeping, decreased sex drive, and perimenopausal fatigue.
It may last for a few months to a few years but eventually leads to Menopause. So, perimenopause symptoms like fatigue and irregular menses mean that menopause is around the corner.
Signs and Symptoms of Menopause
Menopause brings about plenty of changes in the female body. Signs and symptoms vary from woman to woman, but there are some common features. Some common symptoms of menopause include:
- Fatigue and Tiredness.A general feeling of lethargy takes over the body. Physical and mental exhaustion constituted 67.1% of all symptoms, according to a study on Malaysian women.
- Hot Flushes or Night Sweats.It is a common symptom of menopause. The prevalence of hot flushes, i.e., sweating and night, was 52.2%.
- Dryness of Vagina.In a study, researchers found that the prevalence of dryness was 37.9%. Dryness is a significant issue for some ladies.
- Decreased Sexual Drive.Sexual drive decreases with progressing menopausal conditions. It is a commonly reported symptom and may lead to stress.
- Mood Swings.Changes in behavior and moods are also seen with perimenopause even. Depressed mood or low mood may be a part of the menopause phase.
- Sleeping Difficulties.Sleep-onset insomnia is a likely outcome of Menopause, study
- Abrupt Periods.Your periods go abrupt, and you might miss your periods for a couple of months or even more.
- Tenderness and Pain of Breasts.You might feel some pain and tenderness in your breasts.
- Memory Issues.Difficult in recalling and memory issues are also reported in some women.
- Migraines and Headaches.Some ladies have also experienced migraines and headaches.
Complications Associated with Menopause
Low estrogen levels increase the risk of certain medical conditions. Menopausal women are at a greater risk of developing osteoporosis, heart diseases, stroke, and weight gain. A study suggests that the risk of developing osteoporosis is high for menopausal women.
Menopause Fatigue- A Major Complication
Entering into perimenopause and menopause can be hectic for ladies. Changes in hormonal levels that include progesterone and adrenal hormones can make you feel sluggish and tired. Your quality of life is decreased, and nothing feels right.
In a studyincluding 300 women, the extent of different health issues related to Menopause was identified, including hot flushes, vaginal dryness, and fatigue.
Cause of Menopause fatigue
Thyroid hormones are responsible for controlling the Basal Metabolic Rate and, thus, the body's energy levels. Perimenopause and Menopause decrease the levels of reproductive hormones (estrogen and progesterone) and reduce thyroid and adrenal hormones. Lowthyroid hormone levels can lower your metabolism (energy production in your body), making you fatigued and tired throughout your day.
7 Easy Ways to Get Rid Of Menopause Fatigue
Several Menopause fatigue remedies can be very helpful. These tips and tricks can help during post-menopausal life too.
Doctors recommend you walk 10,000 steps every day to keep fit and healthy. Carrying out light exercises helps flush out toxins, keeping your heart healthy, and removing fats from the body. Exercise is an effective tool to remove generalized fatigue from the body. It also boosts your body metabolism and energy production, making you active and alive throughout the day.
Many studies showed the benefits of exercise in alleviating symptoms of Menopause. The simplest of activities, such as walking exercise programs, can also benefit women in the menopause transition and postmenopausal stage.
But don't just go to the gym and start strenuous workouts. It may cause more harm than benefit. Menopause makes your bones weak and more prone to fractures. Therefore, light yoga in the morning shall keep your energy reserves full.
2. Dietary Changes
Making some dietary changes can help best with your menopause fatigue. A necessary modification is to limit your food portions. Cut down the plate size and shed some weight. Avoiding saturated fats, carbonated fizzy drinks, and fried foods also help remove inflammation and fatigue. Adding up the following foods in your diet can help a lot:
A study suggests that skimmed milk and yogurt can boost your energy levels and help you combat fatigue.
Green Vegetables and Nuts
Broccoli and spinach are good antioxidants that fill your body with energy. Walnuts and flaxseeds also help counter fatigue. Flaxseeds are proven to balance female hormones. Beets, sweet potatoes help keep up with the energy needs of the body.
Goji berries, strawberries, and oranges are rich in polyphenols that keep your body active and help combat fatigue.
Staying hydrated is the key to success.Drink loads of water daily to nourish your body along with a balanced diet.
3. Supplements and Herbs for Menopause fatigue
Dietary changes are immensely beneficial, but their effects may take some time to appear. In today's time, supplements help best to achieve health stability in short times. Nowadays, we can take help from certain herbs that have proven to be pretty useful.
You must be wondering, Where on earth will I get the ideal herbs?You need not worry. We have brought a list of herbs that can be taken as dietary supplements to alleviate the growing fatigue of menopause.
1. Black Cohosh
The Black Cohosh comes from the North American Black cohosh plant. A meta-analysis established the efficacy of Black Cohosh in treating Menopausal symptoms. It is an effective herbal therapy in managing fatigue and hot flashes.
2. Moringa Oleifera leaves
Moringa Oleifera is native to Asian countries and is known as the miracle tree. The chemical constituents of this leave are best for managing fatigue. Vitamins A, B, C, and E are excellent antioxidants that can kick out the fatigue from your body. Moringa leaves decrease the lactate levels in the body, which, in turn, decreases menopause.
Our Moringa Leaf Supplement is specially designed to stop your aging process and cast away all the fatigue and tiredness from your body. It is free of preservatives (GMOs) and is a completely Vegan-friendly product. The Vitamins, Zinc, and Iron in the Leaf Powder capsules support your immune system. You can grab your Ultra Premium leaf extract by clicking here.
Calcium supplementation is necessary for menopausal and postmenopausal women. It decreases the risk of fractures and osteoporosis. The primary source of Calcium should be your diet, but generally, Calcium Supplements are recommended even in the perimenopausal stage.
4. Red Clover
Isoflavones found inside the Red clover may help you in subsiding some of the Menopausal symptoms. The herb is believed to improve estrogen levels naturally, but there is no concrete evidence supporting the claim. According to a study, Red clover reduces menopause fatigue and hot flashes.
5. Vitamin D
Vitamin D supplements are effective in managing symptoms of fatigue. Menopausal fatigue symptoms are seen to improve with Vitamin D uptake. Though you can get this vitamin with a lot of ease just by lying in the sun, this is never sufficient for all.
Not only menopausal fatigue, but vitamin D can also help with fatigue after a Kidney transplant, a study suggests.
6. Wild Yam
Wild Yam is a proven alternative medicine for menopause symptoms. The leaves of Wild Yam have an effect similar to medication in improving the body's hormone conditions. An improvement in hormone levels means more energy, less fatigue, and alleviated symptoms.
7. Salvia, Melissa, and Valerian Officinalis
Salvia and Valerian Officinalis herbs have effects just like estrogen. They bind to GABA receptors in the brain to provide relief from Menopausal syndrome. Melissa officinalis is effective in resolving sleep disturbances of menopausal women.
This famous herb in uplifting mood and improving sleep quality in Menopause women. It has a direct impact on fatigue.
9. Dong Quai
This herb of Chinese origin has been used for some time in improving the health of women. A studysuggests that the role of Dong Quai in having estrogenic effects is no more than a placebo.
10. Ginkgo Biloba
This plant is a potent anti-inflammatory and antioxidant compound. Both of these properties are effective in aiding you to get rid of fatigue and pain.
4. Make Your Bed Yourself
Making your bed comfortable can be a very advantageous step in combating Menopause fatigue. You should wear light and comfortable clothes and keep yourself calm. Select a suitable pillow and set the temperature of the room to an optimal level to enhance sleep. You can learn more about how to make your bed here.
5. Follow a Proper Routine
Eating, working, and sleeping at night time is the best way to combat any illness. Follow the circadian rhythm of the body, and you shall be free of any Menopause fatigue.
6. Avoid Drugs and Alcohol
Alcohol and drug abuse are risk factors for fatigue in menopause. So, you should avoid both to keep fatigued at bay. Caffeine consumption should also be limited. So, tea and coffee cups should also be monitored when entering the stage of abrupt periods.
7. Try Relaxation Strategies
Stress and anxiety are major contributors to fatigue. Relaxation techniques and strategies are helpful in managing fatigue. You can try some meditation or yoga for this purpose.
Treatment Options for Menopause Symptoms
Menopause symptoms are not pronounced in most cases and are well tolerated. However, in some women, menopause symptoms can be severe or may persist for a long time. You must consult your gynecologist doctor about the proper treatment for your symptoms.
Some of the medical treatment options available for severe menopause fatigue and other symptoms include:
Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy is the ultimate resort when all other methods fail to have an impact. There are two types of HRT:
- Estrogen only Therapy in which estrogen is given. It is recommended for women who have undergone removal of the womb, i.e., hysterectomy.
- Combined HRT in which estrogen and progesterone are given to women who still have their womb.
The hormones are available in the form of tablets and gels.
Cognitive Behavioral Therapy (CBT)
Mood swings and depressed feelings sometimes accompany the onset of Menopause. Cognitive Behavioral Therapy is an effective therapy in managing stress and depression. This therapy can be employed to fight depression and mental issues associated with menopause.
The Bottom Line
Menopause is a natural phenomenon of the stoppage of the menstrual cycle in women. It can start anywhere between 40-55 years of age. Perimenopause marks the start of hormonal transitions in the body. Irregularity of periods eventually leads to Menopause. The symptoms of menopause include hot flushes (night sweats), mood swings, decreased sexual desire, and fatigue. This is attributed to a fall in estrogen, adrenal, and thyroid hormones.
Certain remedies can help alleviate symptoms of Menopause fatigue. This includes exercise, dietary modifications, sleeping enhancements, and relaxation strategies but the best way to get rid of fatigue from menopause is by using herbs and supplements. Black Cohosh, Red Clover, and Moringa Oleifera herbs effectively help you fight Menopause fatigue. If menopause fatigue persists and isn't alleviated with home remedies, consult your doctor for the medical treatment options.