If you’re experiencing fatigue during perimenopause, you’re not alone. Many women report feeling exhausted and drained of energy during this time, not just because of the physical changes that come with menopause. Other factors like hormone imbalances, stress, poor diet, and sleep problems can also cause tiredness.
This guide will give you practical advice on overcoming perimenopausal fatigue so you can feel your best as you transition into this transition.
Table of Contents
Causes of Perimenopausal Fatigue
Perimenopause is the transition into menopause. During this time, changes in hormone production cause many symptoms, including perimenopausal fatigue.
Common causes of perimenopausal fatigue include:
Hormonal Changes and Imbalances
During this stage, women experience a decline or change in hormones such as estrogen and progesterone. Because hormonal imbalances can affect your body’s ability to produce energy, you may suffer from fatigue during this period.
Sleep Disturbances
Some women report increased difficulty falling asleep. Others experience restless sleep, waking up frequently during the night and having difficulty getting back to sleep. These disruptions can result in significant fatigue during the day.
Stress and Anxiety
Anxiety and stress are two emotions that are virtually synonymous with each other, but stress is more intense than anxiety.
Poor Diet and Lack of Exercise
Poor diet and lack of exercise can be the cause of perimenopausal fatigue. Some women eat too many processed carbohydrates, which increases inflammation, or they don’t eat enough protein or carbohydrates in their diets. Therefore, it’s highly important to include the correct foods in your diet and exclude ones that may cause certain issues. Additionally, taking a dietary supplement such as Morning Kick can also provide welcome help, as it reduces bloating and inflammation whilst providing a wide range of nutrients for the body.
Practical Solutions for Perimenopausal Fatigue
During perimenopause and menopause, the body experiences significant changes that can produce symptoms of fatigue. Hormone levels rise and fall, changing women’s moods and energy levels. Learn how to navigate this time by addressing your issues with practical solutions.
Hormone Replacement Therapy (HRT)
Hormone Replacement Therapy (HRT) is a hormone therapy that helps animate the physical and mental changes that happen to women’s bodies during and after menopause. The goal is to restore the hormones at levels similar to those present during your reproductive years.
Natural Remedies Such as:
Black Cohosh
This herb helps regulate your hormones and can help balance your body’s natural rhythm.
Evening Primrose Oil
The omega-6 fatty acids in this oil may help relieve pain and inflammation. Natural remedies such as the perimenopause supplements can help reduce fatigue by balancing hormone levels, helping your body deal with stress, and improving sleep quality. They’re also good if you prefer not to take prescription medications.
Sleep Hygiene Tips
Here are some tips for getting better sleep:
1. Keep a regular bedtime and wake-up time.
2. Go to bed at the same time every night, even on weekends!
3. Turn off all electronics an hour before bedtime, including your cell phone.
4. Don’t drink caffeine after 2 pm.
Stress Reduction Techniques
In order to reduce stress levels, you need to find ways to calm yourself down and relax. There are many different ways that you can do this, depending on what works for you. For example:
Meditation
Meditation is an effective way to reduce stress and increase focus.
Yoga
Yoga is another great way to relieve stress and improve sleep quality, especially if you practice yoga in a heated room.
Nutritional Advice
Here are some nutritional tips that can help:
- Ensure you’re eating enough protein to keep your blood sugar stable and energy up throughout the day and night.
- Eat more fruits and vegetables than ever before. They’re rich in antioxidants, which will help protect your body from free radicals produced by stress or other factors like caffeine.
- Drink plenty of water throughout the day; aim for at least one liter every 24 hours. This will keep you hydrated and less likely to experience dehydration symptoms like headaches or fatigue.
You can also try incorporating the best menopause supplements into your routine for additional support during this transitional time.
Exercise Recommendations
Exercise recommendations for perimenopausal women are similar to those for the general population: 30 minutes of aerobic activity five days a week. This can be broken up into smaller sessions if needed. If you’re new to exercise or have not been active recently, start with 10 minutes at a comfortable pace and build from there.
Lifestyle Changes to Combat Perimenopausal Fatigue
Self-care is important in managing this phase of life, but it’s not just about taking care of yourself physically. It’s also about taking care of yourself mentally and emotionally by setting boundaries and prioritizing the things in your life that are most important to you.
You can also try strategies for managing time and energy. For example, set up an appointment calendar, so you know when your appointments are coming up, and stick to it! You can also try setting goals for yourself, such as taking a walk around the block every morning before work or doing one errand at a time rather than three or four all at once.
Another way to create an environment that supports your self-care needs is by surrounding yourself with people who understand how difficult perimenopause can be. Surround yourself with friends and family who will listen without judging or giving advice if you need someone to vent with.
Advice for Women Dealing with Perimenopausal Fatigue
First and foremost, it’s important to seek help. You can find support groups online or just reach out to other women who’ve gone through the same experience. It’s good to know that you’re not alone in this!
It’s also important to communicate with your family and friends about what you’re going through. They may not understand what you’re going through, and that’s okay! But if they don’t understand, you need to explain how they can help you through this time.
Finally, make sure that you take care of yourself as much as possible, and don’t be afraid to ask for help from others if something seems too overwhelming. Pharmacies such as Medivera Compounding Pharmacy specialize in women’s health and hormone replacement so you can get advice from healthcare professionals should you need it. Your body is doing some pretty amazing things right now!
Takeaway
Perimenopausal fatigue is a common issue that many women experience during their transition into menopause. Several factors, such as hormone imbalances, stress, poor diet, and sleep problems, can cause it. The good news is that practical solutions can help you overcome this challenge.
Some solutions include hormone replacement therapy, natural remedies, and a healthy lifestyle. Stress reduction techniques, exercise, and proper nutrition can help alleviate fatigue. Additionally, lifestyle changes like setting goals and prioritizing self-care can help combat perimenopausal fatigue.
If you’re experiencing perimenopausal fatigue, it’s essential to seek help and support. Also, try to connect with other women who have gone through similar experiences and communicate with your loved ones.
In addition to practical solutions and a supportive environment, incorporating supplements like Neuaura into your routine may also help manage perimenopausal fatigue. It’s important to remember that you’re not alone, and with the right resources, you can find relief and feel your best during this transition.
