A day of good habits to fight menopausal fatigue

It’s ten o’clock in the morning and you feel like you haven’t slept in days. You can’t understand it because you went to sleep at ten o’clock last night! The only problem is you spent all night tossing and turning and never got any actual sleep.

Fatigue is a common problem for women experiencing menopause. Without the necessary production of estrogen and progesterone, a lot of other hormones in the body are affected, including the chemicals that regulate sleep functions. Imbalanced hormones are also the cause of other menopausal symptoms like night sweats, breast pain, and itchy skin, which can all contribute to a bad night’s sleep.

The simplest way to control your menopausal fatigue, though it does take dedication, is to change your lifestyle. Exercise, healthful eating habits, and routine can help you get the rest you need. Below you will find an example of a day’s rountine that will help you reduce fatigue, give you energy, and leave you ready for a complete night’s sleep.

Morning

Never skip breakfast.

That would be like trying to drive a car with no gas. Plus, studies show that eating a healthy breakfast promotes weight loss. Protein is the best thing for you in the morning. Try:
- Fried egg with wholegrain toast and fruit, or
- Oatmeal with raisins

Exercise.

The morning is the best time to get moving as you will feel energized throughout the day. Also, you can’t use the excuse “I’ve already showered,” to avoid a workout.
- Yoga, it doesn’t have to be very long
- 30 minutes of cardio, most days

Start the hydration process first thing.

You need water all day long. Get in the habit early.

Noon

Get natural light.

Being stuck in an office all day can prevent your body from getting vitamin D and producing melatonin. Try a walk at lunch or taking a desk near a window.

Lunch.

Choose foods rich in fiber, protein, and alkaline, like:
- Spinach salad with nuts, chicken breast and dried cherries
- Tofu steak sandwich with peanut butter, red peppers, and white cheese

Stay active.

Sitting at a desk all day does exactly what it feels like, drains your energy
- Skip the elevator, take the stairs
- Stretch. Sneakily at your desk, or go to the bathroom.

Don’t nap.

If you simply can’t make it, though;
- Take a 15 minute meditation break
- Drink a cup of green tea

Night

Relax.

Start the wind down process. Don’t get angry or stressed about dinner.

Dinner.

Continue your healthy choices.
- Tilapia with romaine, pine nut, feta, and carrot salad, and wild rice.
- Pork loin with roasted vegetables and sweet potato.

Take a bath.

Lavender is a common bath salt that is known to promote relaxation.

Drink chamomile tea.

A natural sleep inducer.

More Information about Fatigue

Fatigue can affect life’s simple pleasures and make even the smallest task a chore. Although some women will barely notice its effects, others will be continuously be irritated by them and will be hugely affected. Follow this link to find out more about fatigue and its treatments.

To learn more about Fatigue