Fatigue is defined as the constant feeling of tiredness, weakness, and lack of energy. Fatigue is one of the most commonly reported symptoms among menopausal women, affecting up to 80% of women. Fatigue is primarily caused by hormone fluctuations during menopause, but can also be triggered by a number of outside factors. It is essential to maintain a healthy and balanced diet in order prevent menopausal fatigue. There are several fruits that are good for combating this symptom. Keep reading to learn more.
Hormone imbalance is the leading cause of menopausal fatigue. The decrease in estrogen and progesterone disrupts the natural functions of the body and causes various irritating symptoms.
Aside from hormonal imbalance, there are several lifestyle factors that can cause fatigue, including:
- Poor diet
- Insufficient exercise or sleep
- Skipping meals
Common characteristics of fatigue include:
- Loss of motivation
- Decreased attention span
- Achy muscles
- Loss of appetite
- Blurred vision
There are several fruits that can help combat menopausal fatigue:
Mangoes. Mangoes are delicious tropical fruits that are loaded with beta-carotene, vitamin C, and fiber, providing an energy boost.
Apples. Apples are an excellent source of fiber, which takes more time to pass through the digestive system, providing a feeling of fullness.
Strawberries. These tasty berries are also high in fiber and vitamin C, promoting immune system health, regular digestion, and energy.
Figs. These fruits are great both fresh and dried, and are packed with fiber and nutrients.
Citrus fruits. Oranges, lemons, and other citrus fruits are rich sources of essential nutrients that combat fatigue. Oranges have high amounts of vitamin C, flavonoids, calcium, citric acid, and vitamin B6, which are all effective in boosting energy. Read more about citrus fruits for fighting fatigue.
Melons. Watermelons, cantaloupe, and honeydew contain high amounts of vitamin C, potassium, beta-carotene, and lycopene, which can help reduce fatigue.
Menopausal fatigue is typically caused by hormone fluctuations; however, there are several other things that can cause fatigue. Poor diet and skipping meals are known triggers of menopausal fatigue. Try to avoid foods high in sodium and saturated fats that drain the body of energy. The general recommendation is to eat small, healthy snacks every three to four hours in addition to three regular meals in order to stay healthy and boost energy levels. Fruits like mangoes, apples, and figs are a good part of a balanced diet for combating menopausal fatigue.
- Guest, D.D. , Evans, E.M. &; Rogers, L.Q. (2013). Diet components associated with perceived fatigue in breast cancer survivors. European Journal of Cancer Care, 22(1), 51-59. doi: 10.1111/j.1365-2354.2012.01368.x
- National Health Service UK. (2013). Self-help tips to fight fatigue. Retrieved December 11, 2014, from http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/self-help-energy-tips.aspx
- National Institutes of Health. (2014). Fatigue. Retrieved December 11, 2014, from http://www.nlm.nih.gov/medlineplus/fatigue.html
- Sugino, T. et al. (2007). Effects of Citric Acid and l-Carnitine on Physical Fatigue. Journal of Clinical Biochemistry and Nutrition, 41(3), 224-230. doi: 10.3164/jcbn.2007032