If you're plagued with constant exhaustion, what you do right after you wake up can make all the difference in how you fight fatigue. It's easy to learn how to break your bad habits - and pick up a few good ones - in order to start your day energized and keep that feeling all day long.What makes for a high-energy day? These five tips may be more valuable than a cup of coffee.
Set Your Alarm Clock for the Same Time Every Day
Woman with an alarm clock: discipline is important to combat menopausal fatigue.In order to get a good night's rest, it is necessary to train your body to know when it should be asleep and when it should be awake. By going to bed and waking up at the same time every day, you're feeding your circadian rhythm, your bodily activities that are based on a 24-hour cycle.
Start Your Day with a Workout
Woman exercising: start the day with a workout can relieve menopausal fatigue.An aerobic workout such as walking or running will cause your thyroid to produce stimulating hormones that will go a long way in fighting your menopause symptoms. The workout will supply you with endorphins to start your day, so that you'll be able to approach the day with a “can do” attitude.
Open the Curtains
Woman stretching: tell your body that it's time to wake up and get going to fight morning fatigue.Speaking of circadian rhythms, they also enjoy sunlight in the morning. All of those cheesy movie montages of singing people who throw back curtains to signal the start of a new day were right on the money. Immerse yourself in sunlight to tell your body that it's time to wake up and get going.
Turn on Some Music
Stereo: listening to music can help a woman to relax and cope better with fatigue.Silence is a sleep-inducer. Break the pattern by playing upbeat music while you get ready for work. Make a playlist of your favorite upbeat songs and blast it in the morning. Also, it doesn't hurt to sing along and dance while you're putting on mascara or picking out your outfit for the day.
Take Time for Breakfast
Milk with corn flakes: having a good breakfast every day increases energy and prevents fatigue.Don't underestimate the power of a well-planned breakfast. After sleeping for a full eight hours, your blood sugar is low. Refuel with a hearty breakfast, but stay away from sugary “breakfast foods” such as donuts and muffins. Instead, have a bowl of oatmeal with skimmed or soy milk. This kind of nutrition releases energy on a slow and steady basis instead of giving you a sugar rush, so you won't be spent by mid-morning.
More Information about Fatigue
Menopause-related fatigue can make it difficult for you to maintain work partnerships, family relationships, and your sense of productivity. Click the following link to learn more about other common causes for fatigue during menopause.
- Hutchinson, Susan M.D. "The Stages of a Woman's Life: Menstruation, Pregnancy, Nursing, Perimenopause, Menopause". November 2007.
- Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
- BMJ Group. "Menopause: What is it?" Patient Leaflet. 2007.