Many women experience annoying symptoms like menopause related fatigue when they go through menopause.
One common complaint especially during the early stages of menopause is fatigue.
If you are experiencing fatigue as a result of menopause there are some things you can do to boost your energy levels and start to take your life back.
Exercise regularly – Getting thirty to sixty minutes of exercise a day, even if that means just taking a brisk walk, can help boost your menopause related fatigue. While this is probably the last thing you want to do when you are tired, exercise boosts your energy by producing feel-good hormones.
Limit caffeine and alcohol – Both caffeine and alcohol can affect your energy levels and interfere with your normal sleep patterns. While you will most likely get an immediate rush of energy it will be short lived and leave you feeling even more tired than before.
Watch what you eat – Eating smaller meals more frequently throughout the day can provide you with constant energy, this is commonly referred to as “grazing”. Make sure to limit the amounts of fats and sweets and instead eat a diet rich in fruits, vegetables, whole grains and lean proteins.
Practice relaxation – By taking the time to do the things you enjoy doing, you are allowing your body to relax. The North American Menopause Journal published a study showing that stress-reduction therapy decreased hot flashes by 22 percent. Relaxing also contributes to a good night’s sleep, which will lead to more energy.
Get enough sleep – Hot flashes and night sweats can disrupt your sleep and leave you feeling exhausted. Making your bedroom darker and cooler than normal, using a ceiling fan and wearing lightweight clothing to bed can help you sleep better at night. Set your body’s clock by going to bed and waking up around the same time every day.
Don’t overbook your day – You may feel more fatigued because you are trying to do much during any given day. Learn to delegate by asking family members to do some of the household chores. Taking on more then you can comfortably do in a day will increase your stress levels, which will impact your sleep and cause even more fatigue.
Drink enough water – When you aren’t getting enough water your body needs to work harder to perform. This can lead to fatigue and difficulty concentrating. Increasing your water intake to eight to ten glasses of water a day will help give you more energy.
Get some sun – Sunlight helps stimulate feelings of alertness. If you are walking in the sun you are getting energy from both exercising and the sunlight. If you chose to relax and read a book outside, you are still getting double the benefits with relaxation and the sunlight.
Vitamin supplements– B-vitamins are an excellent option for energy. One of the best forms of vitamin B is nutritional yeast. Coconut oil is good for your thyroid and is also an energy booster.
Herbal remedies – Black cohosh and valerian are both herbal remedies for fatigue. Talk to your doctor before taking any herbs or supplements to make sure they are safe to take with any other medications you may be on.
Taking control of your menopause related fatigue is easy if you apply some or all of the above tips. Adopting a healthy lifestyle, eating right, exercising regularly, getting enough sleep, and relaxing, will help you have more energy to enjoy your life to the fullest.