Reviewed by Dr. Chad Gilliam PA
Reading time: four minutes.
If you are experiencing exhaustion that does not seem to improve, no matter how much sleep you get, perimenopause may be the cause.
Perimenopause is a natural but challenging phase in life, often marked by dramatic shifts in energy levels.
As hormone levels fluctuate, menopausal women may notice fatigue, sleep disruptions, and physical and mental changes that make everyday life feel like a marathon.
In this blog, we will explore the causes of perimenopause fatigue, its common symptoms, and effective strategies to keep your energy up during this time of life.
Key Takeaway
You can manage perimenopause fatigue by incorporating simple lifestyle changes such as improving your sleep hygiene, managing stress, and staying physically active. Consider BioTE, a form of bioidentical hormone therapy, to help balance hormone levels with the support of a healthcare professional.
What Is Perimenopause?
Perimenopause is the transitional period before menopause.
It occurs in women in their 40s but sometimes starts as early as their 30s. During this time, hormone levels—especially estrogen—start to fluctuate, leading to a variety of physical and emotional changes.
This phase can last several years and ends once a woman has gone a full year without a menstrual period.
Signs of Perimenopause
If you are unsure whether you are in perimenopause, look out for the following symptoms:
- Irregular periods: Cycles may become shorter or longer, with flow that varies in intensity.
- Hot flashes and night sweats: You may experience sudden waves of intense heat that spread across your body, often leaving you flushed and covered in sweat.
- Mood swings and irritability: Hormonal shifts can cause sudden emotional changes.
- Sleep disruptions: Poor sleep quality, including frequent awakenings, can worsen fatigue.
- Vaginal dryness: This often-overlooked symptom can affect comfort and overall health.
These are the most common symptoms women experience. If you are not experiencing these particular symptoms, that doesn’t necessarily mean you aren’t in perimenopause. A discussion with a hormone specialist will help you to determine if you have started this transition.
The Link Between Perimenopause and Fatigue
Perimenopause fatigue is a unique and often overwhelming form of tiredness.
Unlike simple tiredness, it is a pervasive lack of energy that affects daily life. Here is a look at some specific factors contributing to this fatigue:
- Hormone levels: Fluctuating estrogen, progesterone and testosterone can disrupt energy balance, leading to extreme fatigue.
- Sleep disruptions: Hot flashes, night sweats, and sleep disorders may reduce sleep quality.
- Stress hormones: Increased levels of the stress hormone cortisol can lead to burnout and mental fatigue.
- Blood sugar fluctuations: Hormonal shifts can impact blood sugar levels, leading to energy crashes.
- Mental health impacts: Changes in hormone levels can heighten vulnerability to mental health conditions like anxiety and depression, compounding fatigue.
Common Symptoms of Perimenopause Fatigue
Perimenopause fatigue is different from everyday tiredness. Here are some symptoms to watch for:
- Mental fatigue: Difficulty concentrating or staying focused.
- Physical fatigue: Feeling physically weak or lacking stamina.
- Mood changes: Irritability or outburst of anger.
- Poor sleep quality: Frequent waking or feeling unrefreshed in the morning.
- Daily life disruptions: Fatigue that interferes with work, social life, or family time.
Managing Perimenopause Fatigue
Hormone therapy is an effective way to manage menopause fatigue. Combining hormone therapy with lifestyle changes can help to combat this challenging symptom.
1. Hormone Therapy (BioTE)
BioTE hormone therapy for women, a form of bioidentical hormone therapy, effectively balances hormones, reducing the severity of postmenopausal symptoms.
We specialize in BioTE hormone therapy to help women regain their energy, improve sleep quality, and reduce other symptoms of perimenopause.
Biote practitioners:
2. Lifestyle Adjustments
- Physical activity: Regular exercise, such as walking or yoga, improves energy and reduces stress. Aim for at least 30 minutes of moderate activity most days of the week.
- Sleep hygiene: Establish a regular sleep schedule, keep your bedroom cool, and avoid electronics before bed to help improve sleep quality.
- Healthy diet: Eat a balanced diet with whole grains, lean proteins, and healthy fats and reduce refined carbohydrates to stabilize blood sugar and energy levels.
3. Mindfulness and Stress Management
- Mindfulness practices: Meditation and deep breathing can lower stress and improve mental fatigue.
- Warm baths: A warm bath before bed will relieve tension and promote restful sleep.
- Time for self-care: Set aside time to unwind, whether it is through hobbies, reading, or simply relaxing.
When to Seek Professional Help
Perimenopause is a natural part of a woman’s life. But that doesn’t mean you have to suffer through it!
If you are struggling with symptoms associated with perimenopause, do not delay in getting help. Our hormone specialists are here to help through this period of your life.
Small Steps, Big Changes
Small, consistent changes can lead to significant improvements.
Research has shown that attitudes toward menopause can shape the experience. A positive outlook and proactive self-care can greatly improve this phase.
Book a consultation with a hormone specialist at our wellness clinic in Madison, AL. Call (256) 248-9524 to book an appointment or complete the online inquiry form.
Visit us at 844 Slaughter Rd Suite A, Madison, AL.
