Reviewed by Dr. Chad Gilliam, M.M.S, PA-C
Reading time: four minutes
Menopause fatigue is a common yet often under-discussed concern for women transitioning through this significant life stage. As hormone levels fluctuate, many individuals experience chronic fatigue that can negatively affect their quality of life.
This blog will explore the underlying causes, its impact on daily life, and provide practical solutions for managing this symptom.
Key Takeaway
Menopausal fatigue is a common challenge that can significantly impact daily life, but it is manageable with the right strategies. By improving sleep hygiene, maintaining a healthy diet, engaging in regular physical activity, and exploring treatments like bioidentical hormone replacement therapy, individuals can effectively combat fatigue.
Understanding Menopause Fatigue
The hormonal shifts during menopause, particularly the drop in estrogen and progesterone, can significantly disrupt sleep quality, leading to increased fatigue. These changes can exacerbate common symptoms of menopause, such as hot flashes and mood swings.
Common Causes of Fatigue During Menopause
- Hormonal changes: Fluctuations in hormone levels can directly impact sleep quality, leading to sleep disturbances and chronic fatigue.
- Sleep disorders: Conditions such as sleep apnea and other sleep disorders can worsen fatigue by disrupting nightly rest.
- Stress and mood disorders: Chronic stress, anxiety, or depression can contribute significantly to fatigue during menopause.
- Physical symptoms: Other menopause symptoms such as vasomotor symptoms (hot flashes), joint and muscle pain, and headaches may also contribute to fatigue.
The Impact of Fatigue on Daily Life
Fatigue can have a profound effect on various aspects of life, including work performance, personal relationships, and overall well-being.
Although symptoms differ from person to person, fatigue can significantly disrupt daily activities, making it challenging to maintain productivity and engage in social interactions.
- A survey by the Sleep Foundation reveals that 64% of perimenopausal women reported significant sleep disruptions and higher insomnia rates due to hot flashes and night sweats.
- Studies show that menopause-related hot flashes and night sweats have been linked to a greater risk for high blood pressure and other cardiovascular risk factors.
Managing Menopause Fatigue
Implementing a few strategies into your daily routine can make a big difference in energy levels and quality of life.
Practical Tips for Managing Fatigue
- Improve Sleep Hygiene
- Establish a regular sleep schedule.
- Create a bedtime routine that promotes relaxation (e.g., reading, meditation).
- Optimize your sleep environment (e.g., comfortable mattress, cool room).
- Maintain a Healthy Diet
- Incorporate lean protein, fruits, and vegetables into your meals.
- Consider vitamins for menopause fatigue such as B-complex vitamins, vitamin D, and magnesium.
- Regular Physical Activity
- Recommend 30 minutes four times per week.
- Engage in consistent exercise to help improve sleep quality and reduce fatigue.
- Stress Reduction Techniques: Embrace mindfulness practices, such as yoga and meditation, to better manage chronic stress.
- Bioidentical Hormone Replacement Therapy
- BHRT is a treatment option that can help alleviate menopause symptoms, including fatigue. Unlike traditional hormone replacement therapy, BHRT uses hormones that are chemically identical to those produced by the body so your body thinks it produced the hormone. This can help address hormonal imbalances and reduce menopause symptoms, including fatigue.
When to Seek Professional Help
If menopausal fatigue persists and significantly affects daily functioning, seek out the help of a healthcare professional. Underlying medical conditions, such as anemia, thyroid disorders, or depression, may contribute to fatigue and require medical treatment.
Combat Menopause Fatigue with Madison Wellness
Our team of experienced practitioners is dedicated to helping individuals navigate the challenges of menopause with personalized care.
We offer comprehensive treatment plans, including BHRT using BioTe, to address hormonal imbalances and alleviate menopause symptoms such as fatigue.
We have offered BioTe therapy for over a decade and have performed over 13,000 procedures. We help patients feel years younger. We also offer thyroid therapy, treatments for adrenal fatigue, medical grade supplements, to help improve energy levels and overall well-being during menopause.
If you are searching for a menopause specialist, we can help. Chad Gilliam,M.M.S. PA-C, Dr. Gary Adams, MD, and Dr. Dawn Mancuso, MD, are passionate about helping you feel your best and have over 75 years of combined experience. To book an appointment at our clinic in Madison, call (256) 722-0555 or complete the online inquiry form.
FAQs About Menopause Fatigue
Menopause fatigue can feel different for each individual, but it is often described as a constant feeling of tiredness or exhaustion. Some women may also experience muscle weakness and difficulty concentrating, fatigue, low or non-existent libido, vaginal dryness, painful intercourse, weight gain, hot flashes, night sweats, insomnia, joint pain and excess abdominal fat.
While there is no one-size-fits-all solution for managing menopause fatigue, some practical tips can help combat this symptom. These include improving sleep hygiene, maintaining a healthy diet, regular physical activity, and stress reduction techniques such as mindfulness practices. Seeking professional help may also be necessary if fatigue persists and significantly affects daily functioning.
There is currently no specific medication for menopause fatigue. However, hormone replacement therapy, specifically BHRT, can help alleviate this symptom by addressing hormonal imbalances in the body. We find the best results when balancing sex, thyroid, and adrenal hormones together when needed.
Some supplements that can help alleviate menopause fatigue include B-complex vitamins, vitamin D, and magnesium. Consult with a healthcare professional before starting any new supplement regimen. Other supplements may also be recommended based on individual needs and symptoms. Always speak with a healthcare provider before starting any new medication or supplement.
