Featured Image

8 Minutes

Edited & clinically reviewed by SENSES Team
Fact checked

Menopause and fatigue are closely related, as most women suffer from this condition during the period of transition. 

The National Sleep Foundation revealed that 61% of menopausal women suffer from insomnia and sleep disorders that lead to fatigue during the day. Also, according to the North American Menopause Society, hormonal changes during menopause affect the natural sleep-wake cycle, contributing to fatigue. 

Other than sleep, fatigue is also common during the menopausal period due to changes in metabolism that cause a decline in energy production. This multifaceted condition underscores the interaction between hormonal fluctuations and physical well-being in the climacteric period.

Fatigue is a constant feeling of tiredness or exhaustion not relieved by sleep or rest. It is not just being tired after a day’s work; it is a state of exhaustion that permeates every aspect of your life – energy, enthusiasm, and focus [1]. Fatigue can be physical and mental, and it generally affects the normal functioning and well-being of an individual.

Does Perimenopause Cause Fatigue

Fatigue during menopause is completely natural and many women undergo it during their transition to menopause. This phase, which ranges from the age of 45 to 55, is characterized by changes in hormonal levels especially by the decline in estrogen and progesterone [1]. These hormonal changes can cause chronic and excessive fatigue leading to perimenopause exhaustion. 

Furthermore, menopausal women experience disturbed sleep and poor-quality sleep due to insomnia and night sweating which increases fatigue. Stress and anxiety levels are also high during this time and this also results in tiredness. 

It is normal to feel fatigued during menopause, but knowing the factors that lead to it can help reduce its impact.

What Does Fatigue During Menopause Feel Like

Fatigue during menopause is usually a chronic tiredness that cannot be alleviated by sleep or rest. Women may wake up feeling weary even if they had a good night’s rest. This type of fatigue can hinder the ability to perform routine tasks, focus, and work at a standard capacity [2]. Some women describe it as a feeling of always carrying a heavy load or being too lazy to do anything, which is very frustrating and disabling.

Who Is More Prone To Menopause Fatigue

While any woman going through menopause can experience fatigue, some factors can make it more likely:

Pre-existing Conditions: Some of the factors that may increase the likelihood of a woman experiencing menopause fatigue include thyroid disorders, anemia, and chronic fatigue syndrome, among others.

Lifestyle Factors: Lack of exercise, poor diet, smoking, and excessive alcohol consumption are some of the factors that can worsen fatigue during menopause.

Stress Levels: If a woman is under pressure at work, at home, or in any other aspect of her life, then she is likely to experience menopause fatigue more severely.

Sleep Quality: This is because women who have sleep problems or those who have developed sleep disorders are prone to experience fatigue during menopause [2].

Several factors contribute to menopause fatigue:

Hormonal Changes

A major cause of menopausal fatigue is the hormonal changes and the reduction in the levels of estrogen and progesterone. These hormones are very important in controlling energy, mood, and sleep. When they are low, women are usually less energetic and more fatigued as compared to their normal state. 

For instance, estrogen is involved in controlling serotonin, which is a neurotransmitter that affects mood and sleep. This is because when estrogen levels are low, serotonin levels can also be low and this results in fatigue and mood swings.

Sleep Disturbances

Insomnia is a well-known menopausal symptom that plays a major role in fatigue. It is common for women to have insomnia, night sweats, and hot flashes that may interfere with sleep. Night sweats can wake a woman several times during the night, which is a barrier to achieving restorative sleep. 

Lack of quality sleep means that one is bound to be more tired during the day as compared to when one gets adequate sleep. 

Also, fluctuations in hormone production can impact the sleep-wake cycle and make it more difficult to get and remain asleep.

Stress and Anxiety

Stress and anxiety levels are known to rise during menopause. The changes that occur in this life stage, as well as the psychological and emotional effects of this period, can cause increased stress. Stress in itself is tiring and can make it hard for one to rest and have sound sleep. Also, anxiety leads to a state of high alertness hence the inability to get proper rest and thus fatigue.

Physical Changes

Joint pains, muscle aches, and headaches, which are some of the physical symptoms of menopause, also contribute to fatigue. Chronic pain can be exhausting and can affect the ability to work and get a good night’s rest. Hormonal changes may cause muscle and joint pains hence limiting movement and causing tiredness.

Lifestyle Factors

Some lifestyle factors may worsen menopause fatigue. Lack of proper nutrition, lack of exercise, improper sleep, and other vices such as smoking and excessive intake of alcohol are some of the causes of fatigue. Such a diet is a diet that fails to provide the body with the nutrients it requires to enable it to perform its functions. A sedentary lifestyle results in low energy levels and muscle fatigue, smoking and alcohol reduce the quality of sleep and affect health.

Medical Conditions

Other factors include medical conditions that one may be having before the onset of menopause can also cause menopause fatigue. Thyroid disease, anemia, chronic fatigue syndrome, and other diseases can increase the level of fatigue during menopause [2]. Women should seek medical advice if they are experiencing such fatigue as this could be a sign of the above-mentioned diseases.

Managing menopause fatigue can be challenging. It requires careful changes in daily routine and seeking help when fatigue doesn’t settle with self-help measures.

Here we will briefly take a look at the various effective tips, strategies, and methods to manage menopause fatigue.

1.Healthy Lifestyle Choices

The best strategy that can be taken in managing menopause fatigue is to ensure that one takes to a healthy lifestyle. Here are some key components:

Balanced Diet

Consuming the right foods including fruits, vegetables, whole grains, lean protein and the rest of the food groups will help in providing the necessary nutrients for energy production. Spinach and legumes are good sources of iron, which can help in fighting off fatigue. Omega-3 fatty acids that are present in fish such as salmon and mackerel are also beneficial to health and energy levels.

Regular Exercise

Physical exercise means an increase in energy levels and an improvement in mood. These may include walking, swimming, or performing yoga among others. Exercise has positive effects on sleep, stress, and vitality. A simple form of exercise such as stretching or a short walk is useful in preventing the occurrence of sudden crashing fatigue in females.

2. Sleep Hygiene

Ensuring that one has proper sleep hygiene is very important in combating fatigue in women going through menopause. This entails changing the environment of the bedroom and setting a sleep schedule that will enable the person to sleep.

Consistent Sleep Schedule

Waking up and going to bed at the same time each day is beneficial for the body’s circadian rhythm. This can enhance the quality of sleep and decrease the level of tiredness felt.

Relaxing Bedtime Routine

Creating a routine before going to bed can help the body to understand that it is time for it to rest. Actions like reading, having a warm bath, or performing meditation can help in soothing the body and help prepare for sleep.

Comfortable Sleep Environment

Making changes to the environment in which one sleeps can go a long way in improving the quality of sleep. This consists of having good quality mattresses and pillows, maintaining a cool temperature, and reducing noise and light interference.

3. Stress Management

Stress management is crucial to prevent menopause and fatigue. Stress is also known to prolong feelings of fatigue and can even take a toll on the general level of fatigue.

Relaxation Techniques

Relaxation techniques like deep breathing, meditation, or mindfulness can be useful when it comes to lowering stress levels. These techniques are especially useful in cases of crashing fatigue, that is when one suddenly feels extremely tired.

Time Management

This is because stress is reduced when time is managed properly. This way, every task is more manageable, and there is enough time for work, relaxation, and even for a short nap.

4. Hydration

Drinking enough water is important to avoid getting tired easily. This is why dehydrated people often report that they feel tired and lethargic. These symptoms can be fought off by ensuring that one takes enough water during the day.

5. Avoiding Stimulants

Sometimes, people turn to caffeine or sugar to deal with fatigue, but these substances can lead to a worsening of the condition in the future. Avoiding caffeine after the morning and cutting back on sugar can also help to have more stable energy levels.

6. Seeking Medical Advice

If the effects of menopause fatigue are severe and are affecting the quality of your life, then you should consult a doctor. Menopause fatigue treatment can be advised by a healthcare provider after they have assessed your symptoms.

Hormone Replacement Therapy (HRT)

In some cases, hormone replacement therapy or HRT can be used to help treat menopause fatigue. HRT can be useful in regulating hormone levels and treating some of the symptoms such as fatigue, hot flashes, and mood swings. One should consult with a doctor to know the advantages and disadvantages of HRT to know whether it is suitable for the patient or not.

Supplements

Some vitamins and minerals that can be taken as supplements include vitamin D, B vitamins, and magnesium which can assist in combating fatigue [3]. It is always recommended to consult your doctor before introducing any new supplements to your diet.

7. Therapies

Besides, lifestyle modifications and medications, several therapies can effectively address menopause fatigue.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a form of therapy that focuses on modifying the patient’s thinking and actions. CBT may also be useful in the treatment of other psychological symptoms associated with menopausal fatigue like depression and anxiety [3].

Acupuncture

Acupuncture is a traditional Chinese therapy where needles are gently inserted into the body. Menopause symptoms such as fatigue can be relieved by acupuncture since it aids in balancing the energy flow of a woman’s body.

Massage Therapy

Massage therapy can be effective in easing stress, increasing blood circulation, and relaxation which are essential in combating fatigue. Massage can be an important part of a multifaceted approach to treating menopause and fatigue.

8. Social Support

The social support system can play a role in reducing the effects of fatigue as a result of menopause. It is important to talk to friends, relatives, or other people in similar situations as they can help emotionally and give recommendations.

Support Groups

Support groups for women going through menopause can be helpful in that they offer a place to be around other women facing the same issue. It is very beneficial to be able to share stories and coping mechanisms of the symptoms that are being experienced.

Communicating with Loved Ones

One of the ways you can enable those close to you to be supportive is by expressing to them what you are going through. They can help with chores, give companionship, and even help in managing stress.

1. Medical News Today. Causes and treatment for menopause fatigue. https://www.medicalnewstoday.com/articles/menopause-fatigue

2. WebMD. What to Know About Menopause Fatigue. https://www.webmd.com/healthy-aging/what-to-know-about-menopause-fatigue

3. Healthline. 5 Ways to Beat Menopause Fatigue. https://www.healthline.com/health/menopause/menopause-fatigue

More Articles about Menopause

Menopause And Mental HealthMenopause And AffairsDoes Menopause Make You DepressedIs Bleeding After Menopause Always CancerNutrition And MenopauseMenopause