Fatigue is one of the most commonly reported symptoms of menopause, and it affects as many as 80% of women. Fatigue is described as constant and pervasive exhaustion and tiredness. It's primarily caused by hormonal fluctuations, but can also be induced by lifestyle factors like insufficient sleep and exercise, stress, and poor diet. This list includes bad habits to cut out in order to prevent fatigue.
This may seem like an obvious bad habit to avoid, but the majority of adults do not get the proper amount of sleep every night. Lack of sleep can make the body more susceptible to a number of ailments, like fatigue and headaches. It's important to get plenty of sleep every night - around seven to eight hours - in order to stay healthy and have sufficient energy throughout the day.
Foods high in sodium, sugar, and saturated fats are all harmful to your body in excess, and can also cause fatigue and headaches. Include all the food groups into your daily diet, such as protein, complex carbohydrates, low-fat dairy, fruits, vegetables, and good fats.
Lack of Exercise
A stagnant lifestyle often increases the frequency of fatigue and generally weakens the body. Studies have shown that getting regular exercise (i.e., at least three times a week) helps increase energy levels, improve mood, reduce stress, and improve the efficiency of the heart, lungs, muscles, and joints. Exercising regularly also helps achieve a good night's rest.
Caffeine dehydrates the body very quickly, which is a leading cause of fatigue. That being said, drinking too many cups of coffee, soda, or tea can lead to fatigue.
Stress causes difficulty sleeping and drains energy levels. It is vital to try to reduce and manage stress as much as possible in order to prevent fatigue. A few helpful stress reducers are yoga, walking, meditating, listening to music, and making time to see friends.
Not eating enough throughout the day causes a dip in blood sugar, which can be directly linked to headaches and fatigue. It is recommended to eat three healthy meals and small snacks throughout the day, about three to four hours apart, to boost energy levels.
Smoking can increase the frequency and intensity of menopausal symptoms, fatigue included. Cut out smoking completely for optimal health and daily performance.
Fatigue affects more than two-thirds of women at some point of their reproductive lives, and can significantly impact their ability to perform optimally. Menopausal fatigue is primarily caused by hormone fluctuations, but can also be brought on by lifestyle factors like high stress, lack of sleep, and a diet lacking in nutrients. Try and cut out these bad habits in order to prevent fatigue.
- Better Health Channel. (2012). Fatigue fighting tips. Retrieved August 19, 2014, from http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fatigue_fighting_tips
- Fahmy, S. (2008). Low-intensity exercise reduces fatigue symptoms by 65 percent, study finds. University of Georgia. Retrieved August 15, 2014, from http://news.uga.edu/releases/article/low-intensity-exercise-reduces-fatigue-symptoms-by-65-percent-study-finds/
- National Health Service UK. (2013). Why am I tired all the time? Retrieved August 19, 2014, from http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/why-am-I-tired.aspx
- National Institutes of Health. (2014). Fatigue. Retrieved August 19, 2014, from http://www.nlm.nih.gov/medlineplus/fatigue.html