Dizziness and fatigue are common occurrences during menopause, and they can range from mild to severe. Dizziness is defined a lightheaded, weak, or faint feeling. It is primarily caused by a sudden drop in blood pressure, which can occur after a big meal or from standing up too quickly.
Fatigue is one of the most frequently symptoms of menopause, and it refers to the feeling of weakness, exhaustion, and decreased energy levels. There several simple ways to help avoid dizziness and fatigue. Keep reading to learn more.
While difficult to get started, exercising is an excellent way to prevent fatigue. Studies have shown that regular exercise can increase energy levels up to 20% and also improves mood and bodily functions. The general recommendation is to get around 30 minutes of aerobic exercise a day five times a week. Yoga, biking, walking, and swimming are all excellent low-impact workouts that can help reduce stress and prevent fatigue. It is important to pace yourself and not overdo it, because strenuous exercise can cause dizziness.
Getting adequate sleep is crucial to feeling good and maintaining high energy levels throughout the day. The average adult needs around eight hours of sleep every night. Taking a warm bath, reading, and meditating before bed are all helpful ways to ensure a good night's sleep.
Dehydration is one of the main causes of fatigue, so it is important to stay hydrated throughout the day. Drinking the equivalent of eight glasses of water throughout the day helps boost energy levels and also reduces other bothersome symptoms, like headaches and dizziness. Try to avoid excessive alcohol and caffeine consumption, which can significantly dehydrate the body.
Avoid Skipping Meals
Skipping meals causes a sharp drop in blood sugar, which can lead to dizziness, headaches, and even falling. On the other hand, eating a large meal in one sitting can cause a number of uncomfortable symptoms, including dizziness and fatigue. Try to divide your daily food intake into 5 or 6 small meals throughout the day.
Avoid Sugary Drinks
It is recommended to avoid drinking sodas and sugary drinks during meals because they can trigger dizziness and fatigue by causing blood sugar levels to spike and then sharply drop. In addition, they do not provide the body with sustainable energy.
Eat Whole Grains and Fruits
Foods made with refined flour, white rice, and potatoes pass quickly from the stomach to the small intestine, which accelerates postprandial hypotension, a form of low blood pressure that can cause dizziness after meals. Eat slowly-digested whole grains to keep maintain normal blood pressure. Eating plenty of fruits and vegetables provides beneficial antioxidants, vitamins, and minerals to help keep your body's systems functioning properly.
Dizziness and fatigue are bothersome symptoms that can appear during the menopause transition. The most common causes of dizziness and fatigue are a drop in blood pressure – usually right after a heavy meal or standing up too quickly. It is important to try to eat healthy, get plenty of sleep, and exercise frequently to avoid dizziness and fatigue.Click on the following link for further information on handling dizziness.
- Mayo Clinic Staff. (2012). Dizziness Causes. Retrieved October 31, 2014, from http://www.mayoclinic.org/diseases-conditions/dizziness/basics/causes/con-20023004
- National Health Service UK. (2013). Why am I tired all the time? Retrieved October 31, 2014, from http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/why-am-I-tired.aspx
- National Institutes of Health. (2014). Fatigue. Retrieved October 31, 2014, http://www.nlm.nih.gov/medlineplus/fatigue.html