Fatigue during menopause? Here's what you can do to boost your energy.
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Leesduur: 2 min
It is estimated that almost half of women in menopause experience fatigue. In postmenopause, that figure rises to 85%!(1)
If you experience fatigue during (or after) menopause, it may feel like you have less energy than normal.
You may find that you need to take more frequent breaks while performing tasks, or that activities such as climbing stairs feel harder.
Fatigue can also affect your mental well-being. You may have difficulty thinking, concentrating, remembering, or making decisions. This can have a significant impact on your daily life.
But why do you feel so exhausted during menopause?
In this blog I will explain why you feel so tired during menopause and what you can do to get more energy.
Menopausal fatigue is caused by declining estrogen, sleep problems, stress, anemia, and muscle pain, which leads to a loss of energy and difficulty concentrating.
You can support your energy levels with magnesium, vitamin B6, B12, and ashwagandha. Of course, a healthy lifestyle is key, along with sufficient sleep and exercise.
Daily short periods of exercise, fresh air, meditation and aromatherapy can help reduce fatigue and increase your energy levels.
Table of contents
Causes of menopausal fatigue 1. Less estrogen 2. Poor sleep 3. Busy environment 4. Stress 5. Heavier periods (heavy bleeding) 6. Muscle pain physical or physical fatigue Supplements for fatigue 1. Magnesium 2. Vitamin B6 3. Vitamin B12 4. Ashwagandha Tips for more energy 1. Try 'body scan' meditation before bed 2. Do short interval movements during the day 3. Find reasons to go outside 4. Use aromatherapy Frequently asked questions
Causes of menopausal fatigue
The main cause of menopausal fatigue is declining estrogen levels. But there are several other causes of menopausal fatigue:
1. Less estrogen
Already during perimenopause (the period before menopause), the ovaries produce less and less estrogen, which also affects other hormones such as progesterone, FSH, LH, stress hormones such as cortisol, thyroid hormones, melatonin and testosterone.
These hormonal changes can lead to mood swings, sleep problems, and a slower metabolism. This makes your body less efficient at using energy, resulting in fatigue during the day.
2. Poor sleep
Another cause of fatigue is poorer sleep quality during menopause. Symptoms like hot flashes and night sweats can cause you to wake up frequently.
In addition, sleep apnea , a common symptom of menopause, can cause daytime fatigue because you sleep less deeply due to irregular breathing.
3. Busy environment
Societal pressure may also play a role, especially because women in this stage of life often have to deal with pubescent children, caring for parents, work and social obligations.
Where this wasn't a problem before, the reduced concentration and energy during menopause can suddenly make everything feel overwhelming.
4. Stress
Stress plays a major role in fatigue during menopause. This has a lot to do with the stress hormone cortisol , which increases during menopause (due to the changed hormonal balance).(2)
Higher levels of cortisol in your body mean you're more sensitive to stress and get tired more quickly. This hormone is known to increase alertness, but if your cortisol levels remain elevated for extended periods, it can actually lead to feelings of exhaustion and difficulty relaxing.
5. Heavier periods (heavy bleeding)
When women in menopause experience irregular or heavier periods, they may lose more blood and therefore iron.
This can lead to lower iron stores in the body and eventually to anemia, which often manifests as fatigue, weakness and decreased energy levels.
6. Muscle pain
Although it is not yet clear what exactly causes it, more than 70% of women in perimenopause suffer from muscle pain.(3)
Fatigue and muscle pain can form a vicious circle: When you are tired, you often feel less inclined to exercise, but the lack of exercise can actually make your muscles stiffer and painful.
Conversely, muscle pain can make it harder for you to sleep or relax, further increasing your fatigue.
This reinforces each other and makes it difficult to get out of this negative spiral.
