How Can You Reduce Fatigue?

Fatigue is a common symptom of menopause, and one that can easily disrupt your everyday lifestyle if it is not managed well. Over 80% of women who are undergoing the menopausal transition suffer with fatigue, which leaves them feeling weak and tired for a long period of time. One of the ways to treat fatigue is to have a nutritional and well balanced diet, and to follow strict rules about what and what not to eat and drink during “the change.” Unfortunately, this requires self discipline but if you can change your diet, then your sleeping pattern will soon change too, allowing you to have a healthier and generally more enjoyable life. Here are a few nutritional tips about how to eliminate fatigue during the menopause.

Fatigue is caused by the unbalanced level of hormones in the body during menopause but can be heightened by several other symptoms during “the change” such as night sweats, sleeping disorders, decreased concentration, and anxiety. It is a symptom that can severely disrupt a woman’s lifestyle, so taking steps to reduce fatigue can be very worthwhile. Read on to learn more.

What are the symptoms of fatigue?

- Weakness
- Tiredness
- Lack of motivation
- Lack of energy
- Decreased concentration
- Muscle fatigue
- Drowsiness
- Irritability
- Memory lapses
- Being more emotional than usual

Easy Steps to reduce fatigue:

Suffering from fatigue can affect all aspects of your life, and although the severity of it can vary for each individual, it is important that you try to reduce its effects so you are ready to face each new day. Follow these 5 easy steps to help you minimize fatigue:

Make alterations to your diet.

Try to avoid foods that are high in sugar, fat, and salt and instead replace them with foods that are alkaline-forming. Most fruits and vegetables are included within this list. Also make sure you avoid caffeine, alcohol, and nicotine. Replace your cup of coffee with a mug of chamomile tea, and drink plenty of water throughout the day.

Have a bedtime routine and a comfortable sleeping area.

Getting a good night’s sleep might sound like an obvious solution, but it is a crucial rule to follow if you want to beat fatigue. Have a regular sleeping pattern, and don’t go to bed too late. Moreover, make sure that you eat your meal at least two hours before you hit the pillow, and don’t be afraid to have a 15 minute nap during the day if you need one. Just remember to set that alarm so you can wake up before nightfall! Have a comfortable mattress and a cool, dark area for when you do fall asleep.

Exercise and be stress-free.

It is important that you exercise as regularly as possible, without exhausting yourself. Try to take up a form of exercise that will reduce stress levels such as yoga or stretching, and balance the exercise with a relaxing or re-energizing technique, which will reduce your stress levels even further. These might include massages, warm baths, or reading a few chapters of your favorite novel.

Embrace change to your everyday life.

Despite menopause being a distressing time for many women, it is a perfect opportunity to unload some of your daily chores or errands to somebody else. Try to maintain a daily routine, but don’t overwork yourself or overdo it. Ask a family member or friend to give you a hand because the chances are that you are doing too much and making yourself unnecessarily tired.

Take a pro-active approach to herbal remedies or energy supplements.

Herbal supplements are the only viable way to treat the imbalance of hormones from the source, and are generally risk free. They will repair the hormonal balance and supply the body with the relevant vitamins that are missing. You can choose to use phytoestrogenic herbs (e.g. Black Cohosh) which contain estrogenic components produced by plants, which will introduce the hormone to your own body, or in contrast, you can use non-estrogenic herbs which will naturally produce the estrogen hormone. Both are effective but shouldn’t be used for long periods of time. Alternatively, use energy supplements which can supply the body with vital vitamins such as iron, B complex, and magnesium, which are sources of energy.

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.

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