Fatigue is a common symptom of menopause, and one that can easily disrupt your everyday lifestyle if not addressed. Fatigue makes people feel weak and tired for long periods of time.
One of the ways to treat fatigue is to have a nutritional and well balanced diet, along with getting regular exercise. Sticking to a regular sleep schedule is also important. If these steps do not help you reduce your fatigue, it is a good idea to go to a doctor. It is often unclear what causes fatigue and fatigue can be caused by numerous underlying conditions.
Menopause causes hormone levels to change, and this can trigger fatigue. Other menopause symptoms, such as night sweats, sleeping disorders, decreased concentration, and anxiety may also trigger fatigue.
What Are the Symptoms of Fatigue?
Not everyone feels the same symptoms of fatigue, but in general, the symptoms of fatigue include:
- Lack of motivation
- Lack of energy
- Decreased concentration
- Muscle fatigue
- Being more emotional than usual
Steps to Reduce Fatigue
Suffering from fatigue can affect all aspects of your life, and although the severity of it can vary for each individual, it is important that you try to reduce its effects so you are ready to face each new day. You can treat fatigue by:
Making Changes in your Diet
Try to avoid foods that have been highly-processed, deep-fried foods, and foots that are empty calories such as candy, white bread, and soda. Try to increase how many fruits, vegetables, whole grains, and lean proteins you eat every day. Cutting back on caffeine, alcohol, and nicotine can help treat fatigue in the long-run. Make sure to drink plenty of water throughout the day, because fatigue can often be caused by dehydration.
Having a Bedtime Routine and a Comfortable Sleeping Area
Getting a good night's sleep might sound like an obvious solution, but it is a crucial rule to follow if you want to beat fatigue. Have a regular sleeping pattern, and don't go to bed too late. Moreover, make sure that you eat dinner at least two hours before going to bed, and don't be afraid to have a 15 minute nap during the day if you need one. Have a comfortable mattress and a cool, dark area for when you do fall asleep. Try to avoid distractions before bed that can mess up your circadian rhythm such as television, smartphones, and computers.
Regular exercise is imperative for a healthy life. Working out makes you feel more alert during the day and tired at night, when you need to sleep. Try swimming, jogging, yoga, or zumba.
Asking for Help
Don't be afraid to ask for help if you need. Have a friend or family member drive you to the grocery store if you are feeling too exhausted to do it yourself. Everybody has limits, and knowing what our limits are can help us live in a way that does not put unnecessary stress on our bodies.
Finding ways to relieve stress can also help reduce fatigue. Some people find that certain herbal treatments help reduce stress. You can also try getting a massage, seeing a therapist, or picking up a new hobby, such as gardening or cooking.
More Information about Fatigue
Fatigue can affect life's simple pleasures and make even the smallest task a chore. It is important to see a doctor if fatigue is lowering the quality of your life. Click to find out more about fatigue and its treatments.
- Victoria State Government. (2015). Fatigue. Retrieved November 5, 2015, from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue
- Medline Plus. (2013). Fatigue. Retrieved November 5, 2015, from https://www.nlm.nih.gov/medlineplus/ency/article/003088.htm