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A Daily Routine to Avoid Menopausal Fatigue

As fatigue can be prompted by many causes, it is one of the most frequently reported symptoms of menopause. The sensation is characterized by an overall feeling of weakness, exhaustion, and decreased energy levels. Menopausal fatigue is primarily triggered by hormonal fluctuations, specifically estrogen and progesterone. It can also be the result of lifestyle factors such as insufficient sleep, high stress, and a lack of exercise. Symptoms of fatigue include headaches, apathy, and difficulty concentrating. Keep reading to learn more about constructing a daily routine that keeps menopausal fatigue at bay.

Swimming can help combat menopausal fatigue and provides other health benefits.

Causes

Hormone fluctuations are the principal cause of menopausal fatigue. Estrogen and progesterone are responsible for making the body feel sleepy and allowing it to get proper rest. Consequently, when these hormone levels decrease during menopause, women can experience more difficulty falling asleep. Skipping meals, dehydration, poor diet, and a lack of exercise all play big roles in fatigue. Other menopause symptoms, such as night sweats, can compound with fatigue and increase stress. It is important to maintain a healthy and active lifestyle in order to prevent fatigue.

A Daily Routine to Prevent Fatigue

Sticking to a health-conscious routine can help counteract tiredness and improve overall well-being.

1

Wake up

Waking up at the same time each morning will help your body adjust to a regular sleeping pattern  and thereby reduce fatigue. Washing your face with cold water will help refresh you and promote skin health and hygiene.

2

Eat a healthy breakfast

Eating a balanced breakfast in the morning is central to fueling the body and providing sufficient energy to get through the morning. Breakfast also supplies the body and brain with glucose which optimizes mental alertness.

3

Eat snacks

Eating small, healthy snacks every three to four hours helps keep blood sugar and energy levels high. Almonds, apples, and yogurts are all snacks that will provide a natural energy boost in between meals.

4

Eat lunch

It is vital that women eat regular meals when trying to prevent fatigue. Try to include fiber and protein in your lunch, as whole grains provide physical energy for the afternoon, and the amino acids in proteins help keep the mind attentive and alert.

5

Exercise

Spend at least 30 minutes exercising, taking a brisk walk, riding a bike, or swimming, all are low impact activities that provide physical and mental benefits,preventing fatigue.Also,studies have shown that exercising at least three times a week increases energy levels by as much as 20%. Exercising regularly also provides other health benefits like reducing stress, improving mood.

6

Eat dinner

Eat a small, healthy meal for dinner that includes protein, vegetables, and complex carbs. Try to avoid caffeine and excessive alcohol. Also, avoid overeating as this will disrupt sleep.

7

Get some sleep

The average adult needs between 7 to 8 sleep every night. Unwind after dinner by unplugging and avoiding computer and television screens as these stimulate the eyes and brain. Try reading a book, listening to smoothing music, or taking a bath with calming essential oils, like lavender.

Menopausal fatigue is a frustrating symptom that affects nearly two-thirds of women at some point. Fatigue during menopause is primarily caused by hormone fluctuations, and can impact a woman's ability to carry out everyday activities. It is often accompanied by other symptoms like difficulty concentrating and headaches. The key to avoiding fatigue is to get proper sleep, and maintain a healthy and active lifestyle.

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Sources:
  • Better Health Channel. (2011). Fatigue fighting tips. Retrieved March 31, 2014, from http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Fatigue_fighting_tips
  • National Health Service. (2013). Self-help tips to fight fatigue. Retrieved March 31, 2014, from http://www.nhs.uk/Livewell/tiredness-and-fatigue/Pages/self-help-energy-tips.aspx
  • National Institutes of Health. (2013). Fatigue: MedlinePlus Medical Encyclopedia. Retrieved March 31, 2014, from http://www.nlm.nih.gov/medlineplus/ency/article/003088.htm
  • Office on Women's Health. (2010). Menopause and mental health. Retrieved March 31, 2014, from http://womenshealth.gov/menopause/menopause-mental-health/