Fatigue during menopause: why it happens and how to avoid it

Fatigue during menopause depends on other symptoms. / Image: DR (Sex and the City).


Fatigue in menopause is one of its symptoms, which is given by a combination of other symptoms of this stage.

Maria Corisco

August 24, 2023, 13:30.

Fatigue during menopause reminds us of the old chicken-and-egg dilemma. What were they like before? Hot flashes or exhaustion? Depression or fatigue? Fatigue or bad mood? In fact, everything goes hand in hand, and it is not so easy to determine who is to blame for what. What is clear is that we are faced with yet another of the symptoms of this stage.

But it’s not just a symptom, it’s combination of several what characterizes the climacteric period. To understand this, we will explain this combination of physical and emotional factors that often come together during menopause and end up exhausting you.

Why am I more tired during menopause?

  • Hormonal changes: During menopause, levels of hormones such as estrogen and progesterone drop significantly. These hormones play an important role in regulating sleep and energy. Decreased hormone levels can affect the quality of sleep and cause difficulty falling or staying asleep, leading to daytime fatigue.
  • Hot flashes and night sweats: Hot flashes and night sweats are common symptoms of menopause. Hot flashes are sudden bouts of intense heat that primarily affect the upper body and may be accompanied by sweating. These symptoms can disrupt sleep and affect the quality of rest, contributing to fatigue during the day.
  • Changes in metabolism and body composition.: During menopause, many women experience changes in metabolism and body fat distribution. These changes can affect energy and feelings of fatigue.
  • stress and anxiety: Menopause can be a stressful and emotionally challenging period for some women as it involves a significant transition period and changes in daily life. And stress and anxiety can affect sleep quality and contribute to fatigue.
  • Changes in physical activity and lifestyle: Some women may experience decreased physical activity or lifestyle changes during menopause, which can paradoxically affect feelings of tiredness and fatigue.

What to do to avoid fatigue in menopause

It is not easy to give specific recommendations: to reduce fatigue and increase energy during menopause, it is important to take a comprehensive approach to care, including lifestyle changes and attention to physical and emotional health. Ideally, you should trust a professional who is struggling with the various physical and emotional aspects caused by hormonal changes, but this is not always possible. Therefore, pay attention to these basic tips, which at this stage may be more necessary than ever.

  1. Maintain a balanced diet. A healthy and balanced diet can provide essential nutrients to maintain energy and improve overall well-being. Choose a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats.
  2. Hydrate properly. Be sure to drink enough water throughout the day to stay hydrated and boost your energy levels.
  3. Include foods rich in phytoestrogens in your diet. Foods like soybeans, tofu, and flaxseeds contain phytoestrogens, which help balance hormones and ease some of the symptoms of menopause.
  4. Practice regular physical activity. Regular exercise increases stamina, reduces fatigue and improves mood. Choose activities that you enjoy, such as walking, swimming, yoga, dancing, or any other type of exercise that you enjoy.
  5. This improves the quality of sleep. Establish a regular sleep pattern and create an environment conducive to rest, such as keeping the bedroom dark, cool, and quiet. Avoid caffeine and alcohol before bed.
  6. Reduce stress. Practice stress management techniques such as meditation, deep breathing, yoga, or relaxation therapy to reduce anxiety and improve sleep quality.
  7. Seek emotional support. Menopause can be an emotionally difficult period. Talking to friends, family, or a therapist about your anxieties and emotions can help manage stress and fatigue.
  8. Avoid smoking and alcohol. Smoking and excessive drinking can affect sleep quality and overall energy levels.
  9. Consult a healthcare professional. If fatigue persists or becomes excessive, it is important to see a doctor to rule out other possible causes and receive appropriate guidance and treatment.

Remember that every woman is unique and what works for one person may not work for another. It is important to listen to your body, adjust your lifestyle according to your needs, and seek professional support if necessary. Menopause is a natural stage in life and with the right care, you can live with a good quality of life and energy.

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