The 8 Simple Solutions for Menopausal Fatigue

Are you feeling rested and full of energy? Or do you find yourself struggling to make it through the day at all? Do you need a bucket of coffee and a large slab of chocolate to make it through the afternoon?

If this sounds familiar, you’re most certainly not alone. Fatigue is one of the most common symptoms of the peri-menopause and menopause, and affects the vast majority of my clients.

It leaves you feeling absolutely drained, completely exhausted and both mentally and physically weak. And as a long-term sufferer of chronic fatigue syndrome, I know first-hand how debilitating this can be.

So today I’d like to explain why we experience fatigue during the menopausal years, explain a little about the hormones involved, and then give you eight powerful steps you can take to overcome that menopausal fatigue.

What causes menopausal fatigue?

Fatigue can be caused by all kind of things, including too many late nights, too much stress, and having a busy life. But during the peri-menopause and menopause we are left especially vulnerable to these factors thanks to our hormones.

As you know, during the menopause, our oestrogen and progesterone levels fluctuate quite considerably, and our bodies work hard to redress the balance and reach a new equilibrium. This is when menopausal symptoms such as hot flushes, night sweats, insomnia, and low sex drive start to rear their ugly heads.

But our hormones aren’t just involved in fertility and periods. They’re actually responsible for all of the processes in the body including regulating our energy levels. So when these hormones fall out of balance, we naturally feel fatigued and weak. This kind of fatigue can also increase that brain fog, cause you to gain more weight and worsen the rest of your symptoms.

And that’s why we really feel the pinch now when we stay up late, even though we could cope fine with it in our 20s.

How to overcome peri-menopausal and menopausal fatigue

Whilst some degree of fatigue during the menopausal years is completely normal, that doesn’t mean we can’t do anything about it! Here are eight powerful steps you can take to increase those energy levels and overcome fatigue.

 1.    Be mindful about your body

 It’s time to practice some self-love and connect with what is going on inside. Start watching your body and try to understand how it’s feeling, what drains your energy levels, and what helps you feel restored and recharged. Once you know this, you’ll notice your common triggers for fatigue and can better take steps to avoid them and you’ll feel much more connected to your inner self.

 2.    Stop over-exercising!  

When you see your waist thickening and the weight piling on, it can be tempting to hit the gym and really work your body hard. I really do understand.

But this actually counter-productive. The more you push your body, the higher your levels of stress hormones climb and your hormonal imbalance become even worse! This leaves you feeling a million times worse in the long run.

Instead stick to three workouts of 30 minutes per week and supplement with more relaxing activities instead. Try activities like swimming, gentle walking or yoga instead.

I should also mention that after exercise your body releases a cocktail of endorphins which are stronger if you exercise hard. Don’t take this to mean that your body feels good to be pushed this hard! Monitor how you feel throughout the day or week.  

3.    Nourish your body with energy-boosting foods

Food is fuel for your body, so if you want to function optimally, you need to give it high-quality nutrition. Eat plenty of fresh produce including fresh vegetables and fruit, healthy fats, healthy proteins and plenty of green leafy veggies too. This helps ensure you’re getting all of those nutrients and that you’re not falling prey to iron-deficiency anaemia. (This is especially important if you’re peri-menopausal and experiencing heavier periods).

4.    SLEEP! SLEEP! SLEEP!

I’ve said it before and I’ll say it again: GET MORE SLEEP! We often neglect to get enough sleep, thinking that we don’t need it and that we have ‘far more important things to do’.

But nothing could be further from the truth. Our bodies need enough sleep to keep us feeling energetic, healthy and looking young. Get at least 7-8 hours per night, and consider taking short 20-minute powernaps throughout the day to keep your batteries topped up!

5.    Relax!

It’s time to make your health a priority and claim back some ‘me’ time. You’re not being lazy and you absolutely do deserve to take care of yourself in this way.

Disconnect from the outside world and you’ll be amazed at how your energy levels increase. Perfect ways to do this include following my specially-tailored guided visualisations, learning to meditate, or even practicing breathing exercises for 5 minutes per day. Contact me if you’d like more help doing this.

6.    Be kind to your gut

If you want to glow with health, feel vibrant and energetic and tackle anything that life throws at you, you need to have a healthy gut. Because if you’re not ‘regular’, your body is accumulating all of those waste products which are highly toxic to your system and leave you feeling drained. Ensure you are consuming enough fibre-rich wholefoods (no Bran Flakes, thank you!), drinking plenty of water and also consider taking a high-quality probiotic.

7.    Avoid coffee

Sorry! Your mid-afternoon coffee might feel like it’s helping, but it’s actually making your fatigue worse. You see, caffeine-containing drinking like coffee, tea, colas and energy drinks trigger the release of those stress hormones which disrupt your energy balance and cause problems with your blood sugar levels, leaving you feeling utterly exhausted. Better to drink herbal teas like chamomile, fennel or nettle tea instead, or even opt for weak black tea if you really must.

8.    Beat stress!

And lastly, do everything that you can to avoid stress in your life. Say ‘No’ more often, ask for help and support from those around you and take time to do things you love such as reading, swimming, knitting, meeting friends for a walk around the shops and a chat, or whatever else feeds your soul.

Fatigue is a normal part of the peri-menopause and menopause but you absolutely can ease your symptoms by taking a handful of easy steps. Be kinder to yourself, get well, get more sleep, relax, avoid over-exercise and you will feel those energy levels climbing right back up again.