Four ways to beat Menopause Crashing fatigue
Just can’t be bothered… ever felt like that? Hormonal changes impact our energy levels and the menopause fatigue, often known as crashing fatigue can be really debilitating.
With a super stressful job and a busy family life, the routine of my forties became… work Monday to Friday and come home exhausted, sleep Saturday - fit my life into a Sunday. It was not a rewarding or enjoyable way to live life. At the time I didn’t understand the impact that my hormones were having. Raised cortisol leaving me in a simmering stress response state and declining oestrogen which can lead to low energy, low mood and loss of resilience.
You might fall into the ‘but I sleep all the time and I’m still exhausted’… group, you might fall into the ‘I’m so tired in the day, but then I can’t sleep at night’ group OR you might fall into a somewhere in between group, but ultimately feel the same… just plain exhausted.
The daisy chain begins… we feel low on energy and sluggish… we get in our PJs earlier each night… we eat junk food… we don’t exercise… we socialise less… we have no motivation to do anything… we gain weight… low mood begins…
How do we break the chain?
We start by understanding what causes crushing fatigue?
Hormonal Changes:
Oestrogen interacts with other hormones like melatonin, which regulates our sleep patterns. Melatonin levels decline with age, affecting sleep. Additionally, the decline in progesterone and oestrogen can disrupt the secretion levels of melatonin, further impacting our sleep cycles. Progesterone has a naturally calming effect on the brain, so its reduction may make our brains more active during times when rest is expected.
Sleep Disturbances:
Sleep disruption is a major contributor to menopausal fatigue. Hot flashes, night sweats, anxiety and a frequent need to urinate can disturb restful sleep and can all result in daytime exhaustion.
Lifestyle Factors:
As women enter the peri and menopausal years, they often face increased stress in jobs and personal responsibilities, as the sandwich generation caring for ageing relatives whilst still supporting a busy family life. This leaves less time for self care, eating healthily and exercise.
Physical Symptoms: Other physical symptoms like joint pain, headaches, and weight gain can also contribute to the overall sense of exhaustion during menopause.
So What Can You Do?
While menopausal fatigue can be debilitating, there are strategies and lifestyle changes that can help manage and alleviate this symptom. Here are some tips for dealing with crashing fatigue during menopause:
1. Ensure Good Sleep Hygiene:
Reserve your bedroom for sleep and intimacy only.
Remove screens and other stimulating devices from the bedroom.
Keep the room dark and cool to promote restful sleep.
Establish a relaxing bedtime routine.
2. Balanced diet:
Consume a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Limit caffeine and alcohol intake.
Consume your last meal early in the evening.
Maintain a Healthy Weight: Weight loss can positively impact sleep, as it reduces the body’s mass to control.
3. Exercise Regularly:
Engage in regular physical activity, such as walking, yoga, or strength training, which can help improve sleep quality, boost energy levels, lift mood and reduce stress. Avoid vigorous activity at least two hours before bedtime to allow your body to wind down.
4. Engage in Mindfulness and Relaxation Techniques:
Mindfulness activities, yoga, deep breathing and meditation can reduce stress and promote relaxation, improving sleep quality. Try relaxation exercises before bedtime to calm your mind and body.
Changing habits to incorporate the above strategies and get up off the sofa takes time and when you’re exhausted, finding the motivation is hard. Be kind to yourself and think ‘Swap it, don’t Stop it’ for building new habits. If a strong coffee is what is takes to get going, just follow it up with a glass of water and have a herbal tea before bed. If you love a glass or two of wine, limit the number of nights you have them to two or three per week. By using the ‘Swap it, don’t Stop it’ approach to habit change you get to notice the days you feel better. This in itself provides internal motivation to do more of what makes you feel good!
“Sleep is the single most effective thing we can do to reset our brain and body health each day”
Please note: The above are lifestyle changes which can vastly improve symptoms in peri and menopause. However, if your fatigue is severe or persistent, consult your Doctor to rule out underlying medical conditions such as anaemia or an underactive thyroid, which can all contribute to exhaustion. If hormonal changes are the cause, in addition to lifestyle changes, many women consider HRT as a treatment which may aid sleep and alleviate fatigue. If you prefer not to take HRT or are unable, there are other complimentary therapies to explore.