Does midlife have you dragging? Here are some simple ways to fight fatigue and boost your energy.
Perimenopause, the lead-up to menopause, the official end of a woman’s menstrual cycles and fertility, can trigger a host of changes in the body. Low energy is one common effect that many women experience before, during, and after this transition time.
Fatigue around menopause occurs because of changing hormone levels, night sweats and other sleep disruptions, or other issues. You might feel physically and mentally drained or just plain tired.
In research published in the Journal of Psychosomatic Obstetrics & Gynecology, fatigue was the most frequent symptom reported by menopausal women.
“You should talk to your doctor just to be sure it’s a menopause symptom,” says Wendy Klein, MD, a professor emeritus of internal medicine at Virginia Commonwealth University School of Medicine in Richmond.
If your health provider rules out other problems, and this change is to blame for your fatigue, try these eight steps to boost low energy.
1. Exercise Daily
Moving around may be the last thing you want to do when you’re feeling weak or tired, but exercise boosts your energy, says Staness Jonekos, who coauthored The Menopause Makeover with Dr. Klein and is the founder and CEO of Eat Like a Woman Inc. “Exercise is your fountain of youth,” Jonekos says. “It produces those feel-good hormones and gives you the energy you’re looking for when you’re not feeling good.” Research published in the journal Menopause that looked at 74 post-menopausal women found that participants who exercised moderately to vigorously felt more energetic. Aim for at least 30 — and preferably 60 — minutes of exercise most days of the week.
2. Create a Healthy Sleep Routine
Hormonal flux, hot flashes, nighttime urination urges, and night sweats can make sleep during midlife a challenge. But getting enough rest is vital for maintaining your energy levels and avoiding daytime drowsiness. Try to go to bed and wake up at the same time every day, even on weekends. It might help to take a warm shower or bath close to bedtime. Make sure your room is cool enough. Many experts suggest keeping the thermostat around 65 degrees Fahrenheit (F). Avoid using smartphones, computers, or watching television while in bed. Research published in Nature and Science of Sleep also suggested that cognitive behavioral therapy (CBT; a type of psychotherapy) can treat insomnia symptoms in menopausal women.
3. Eat the Right Foods — and the Right Amounts
The best diet is one that is rich in fruits, vegetables, and whole grains and includes lean sources of protein (poultry, lean meats, and fish) and low- or no-fat dairy products. Limit the amount of fats and sweets you eat. Some research suggests that spicy foods can trigger hot flashes. Additionally, studies have shown that foods high in soy may help balance out your hormones, which may offset some symptoms. Eating smaller meals more frequently can provide energy throughout the day, Jonekos says. Heavier meals can also trigger heartburn, which may interfere with sleep. Some diet plans, such as the Galveston diet, incorporate intermittent fasting (IF) and anti-inflammatory foods to help menopausal women combat weight gain and feel better.
These substances can affect your energy. They may give you an immediate rush, but when they wear off, they can leave you feeling more drained than before. Though many people insist that a “nightcap” helps them sleep, studies show alcohol consumption at bedtime can lead to more nighttime awakenings. Alcohol can also cause throat muscles to relax, which may worsen problems like sleep apnea.
5. Try Relaxation Techniques
How do you unwind? Whether you like to read, take long walks, or meditate, take the time to indulge in your favorite activities. “You’re entitled to pamper yourself and take time for yourself,” Jonekos says. “As a result, you will be more energetic.” Stress and anxiety may be causing your fatigue, and relaxation techniques can be a way to learn to overcome those factors. In a review published in Journal of Evidence Based Integrative Medicine, researchers found several studies show yoga may improve fatigue and psychological changes associated with menopause, while other studies have revealed mixed results.
6. Stay Hydrated
“You need to nourish your body with healthy food and water,” Jonekos says. Thirst is your body’s way of telling you that you need more fluid. When you’re dehydrated, your body must work harder to perform, which can lead to fatigue. Dehydration also can cause nausea and difficulty concentrating. Keep a water bottle handy so you can drink when you’re thirsty. Choose water or caffeine-free tea or coffee — not calorie-laden drinks, as weight gain can make you sluggish.
7. Consider Herbal Remedies
Two herbal remedies that may help reduce fatiguing menopause symptoms and anxiety are black cohosh and valerian. Talk to your doctor before you take herbs as teas or supplements because they can interfere with some medications. No dietary or herbal supplement is proven to reliably help with menopausal symptoms. Some evidence suggests that compounds derived from soy may benefit some people. A study published in 2018 involving 96 women ages 40 to 60 with fatigue found that high doses of soy lecithin increased vigor and lowered blood pressure. Soy lecithin also comes as an over-the-counter (OTC) tablet.
8. Ask Your Doctor About Medication Options
Certain prescription drugs can help you beat fatigue and regain energy. Some women report improvement in sleep quality with hormone therapy (HT), but like all drugs, this treatment may cause side effects, so it’s important to discuss the risks and benefits with your physician. Additionally, certain antidepressants and even blood pressure medicines relieve symptoms for some women.
“No one recipe fits everyone,” Jonekos says. “But if you’re suffering from fatigue during menopause, you need to take control, and you can do that by adopting a healthy lifestyle.”
The bottom line? If low energy and feelings of fatigue are interfering with your daily life, you don’t have to just put up with it. There are ways to get your vigor back and feel better.
