Once in menopause, many women seem to suffer from a chronic condition of fatigue that lasts over time, which affects a woman’s quality of life. No wonder many women begin to feel discouraged by the changes that occur at this stage of life. But do you know how to beats fatigue?
In the course of this text, you will discover how to have more energy during menopause to achieve a wide range of benefits.
Then read this post to the end and discover lots of information on this subject!
Is chronic fatigue a sign of menopause?
Feeling chronic fatigue during the menopause period is quite common when the body stops producing estrogen and progesterone, which can cause numerous symptoms of this period, such as hot flashes, night sweats, weak bones, muscle loss, insomnia.
And all of these symptoms can make women feel a lot of fatigue from the moment they enter the menopause stage.
However, it is necessary to be aware, as this problem can also be related to several others, including anaemia, hypothyroidism, stress, etc.
The good news is that all of this can be adjusted by following a few relatively simple steps. See the next topic.
5 reasons you’re always tired during menopause?
Feeling tired during menopause is quite common, but life’s quality decreases a lot when fatigue becomes chronic
1- Low estrogens
Estrogens influence the amount of glucose that enters cells. Glucose is essential to life, being the primary source of energy for our body’s cells, the power necessary for the performance of all its functions.
When estrogen decreases, cells become resistant to glucose. Therefore, the cells do not produce much energy, which results in chronic fatigue in menopause.
2- Underactive thyroid gland
The Hypothyroidism “occurs when the thyroid glands do not produce a sufficient amount of hormones TSH3 and T4. The thyroid gland becomes “sluggish” and does not provide enough hormones for the proper functioning of the metabolism”.
The symptoms of hypothyroidism are very similar to those of menopause, so they are often underestimated. The symptoms can be palpitations, irritability, mood swings, tiredness.
The only sure way to determine if a patient has hypothyroidism is to take a blood test to measure the hormone levels produced by the thyroid gland (TSH) (T4).
Anaemia is widespread among women. A low level of iron in the body can cause anaemia, but it can also be a genetic factor.
Consult a doctor and undergo an examination to get an accurate diagnosis. Once ascertained, the doctor will indicate the most appropriate treatment, diet, supplements, medicines or other treatments.
These are some of the symptoms of anaemia: Yellow eyes, tiredness, lack of appetite, dizziness, apathy and pallor. Maybe you want to know more about anaemia; read more here.
4 – Dehydration
If you have been feeling exhausted recently, it is more likely due to insufficient water consumption. Fatigue is one of the first symptoms of dehydration. When there is less water in the body, blood pressure drops, and the organs do not receive sufficient nutrition and oxygen.
5 – Lack of Vitamin B12
Vitamin B12 micro deficiency is present in women and men. You can check your vitamin B12 levels with a blood test.
Symptoms include chronic fatigue, nervousness and irritability, pain, numbness in the hands, arms, feet and legs.
It is possible to cure the deficiency with a targeted diet and specific supplements.
How can you combat menopause fatigue?
Maintaining good nutrition and performing regular, quality physical exercise is the key to eliminating or reducing these symptoms.
However, you must do both; after all, if you do not have a regulated diet, you will not have enough energy to fulfil what you have programmed. And that will likely prevent you from getting all the health benefits of exercise.
See below what you can do to achieve better results.
Have a balanced diet
Eating a high amount of simple carbohydrates produces a spike in insulin and hormones. That, generating a rapid stimulus but resulting in excess sugar in the body.
More sugar in the body can be one of the main factors responsible for stress and insomnia, resulting in problems at work and carrying out extra activities.
Another factor related to this is the number of meals eaten daily. The most recommended is not to give an interval greater than four hours between one and the other.
Very long breaks also cause the metabolism to decrease to save energy, failing to perform its task efficiently.
Now concerning the menu of your meals, it must contain at least one of the following items:
- chicken, fish, lean pork or any other types of low-fat protein, skimmed milk or derivatives, such as Greek yoghurt, vegetable proteins, such as lentils or beans;
- monounsaturated or polyunsaturated fats, such as olive oil, avocado, canola oil, nuts or seeds;
- complex carbohydrates, rich in fibre such as rice, bread and wholegrain pasta, quinoa or amaranth;
- fruits and vegetables.
Finally, keep in mind that huge portions can have the opposite effect, even if it consists of healthy foods.
So, be careful with the amount you will eat during each meal and do not skip any of them; they are all fundamental to good body nutrition.
Practice regular and quality physical exercises
With all the nutrients your body needs, eating right gives you more energy to practice your regular exercise.
In this way, the body will cause the release of the hormone called endorphin, one of the main factors responsible for the increased feeling of well-being caused by the brain. The chemical reaction that this hormone cause allows a significant reduction in stress levels and energy gain.
Moderate activities allow better results in terms of good mood and higher energy levels. Contrary to what many people believe, it is not a high-intensity exercise that will bring these promising results, but medium intensity.
Choose the exercise you prefer, and the important thing is to sweat and move the larger muscles, such as the legs and arms. Some alternatives may be cycling, dancing, running/walking, on the street or treadmill, etc.
However, you cannot do 30 minutes in a row; you can divide it into several 10-minute fractions during the day.
In this way, you will reach a better energy level during the menopause period. You also avoid the reduction of lean muscle mass, strengthening it even more and improving blood flow in the brain.
In this post, you have checked some crucial tips to help you understand how to have more energy in menopause. If you have any questions, be sure to send your comment!