12 Mar Reasons Why You’re Tired all the Time, as you go through the menopause
There are many disruptive symptoms associated with menopause, not least low energy. You hardly notice the change initially, then you find your hair starts to thin, you over heat, you can’t think straight and your temper is easily triggered, plus on top of that you don’t have enough energy to do everything you have to do. You begin to wonder if you will ever feel energetic and vibrant again.
- Drag yourself out of bed in the morning?
- Struggle to keep you eyes open mid-afternoon?
- Fall asleep on the sofa early evening?
- Feel exhausted at the end of the day and then have trouble sleeping?
This is so often the case for the modern day woman, so you are not alone. Often women assume it is a part of normal aging, but in reality it can be a combination of reasons and not related to age at all.
Menopausal symptoms can disrupt sleep such as hot flushes or aching joints, causing us to wake during the night and leave us tired the next day. Hormones regulate energy levels and as they fluctuate during peri-menopause our energy can be negatively impacted. Then there’s what we eat and drink; stimulants and high sugar foods, which also disrupt energy regulation. On top of that, medications, nutrient deficiency, ill health, stress and sleep disorders may also cause us to feel fatigue.
The good news is it doesn’t have to be like that.
I have been through the menopause myself, with nothing more than a couple of hot flushes. I don’t say this to brag, because my hormonal history has been nothing if not disruptive.
From my very first period I have experienced extreme period pain, and over the years was diagnosed with polyps in my uterus, and even had contractions passing one. I have had fibroids, endometriosis and breast lumps. The time of the month has been erratic, with heavy flow, pain, bloating, diarrhoea, vomiting and I have passed out more than once.
I therefore expected my menopause to be a similar hormonal nightmare – looking at my female family history of wringing out hanker-chiefs with hot flush sweat. Happily it didn’t go that way and here is why.
Good fortune came my way. I started to study nutrition, changed my diet and some lifestyle practices, so that I not only sauntered through the menopause, but my asthma cleared up, I no longer have breast lumps, my skin is better than in my twenties and I no longer need an afternoon nap, as my energy is high.
Here are a few things to focus on to help balance your hormones and support energy production:
- Balance blood sugar levels by reducing high sugar carbohydrates
- Eating good protein and healthy fats at each meal
- Managing stress levels
- A good sleep routine
- Avoidance of stimulants and chemicals
- Regular exercise, but not excessive amounts
Even a change to just one of these areas is a step in the right direction to getting your energy back and entering your ‘second spring’ with joyous expectations.
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Bonanni E, Schirru A, Di Perri MC, Bonuccelli U, Maestri M. Insomnia and hot flashes. Maturitas. 2019 Aug;126:51-54. doi: 10.1016/j.maturitas.2019.05.001. Epub 2019 May 14. PMID: 31239118.
Clegg, D. J. (2012). Minireview: the year in review of estrogen regulation of metabolism. Molecular Endocrinology, 26(12), 1957-1960.