Are you feeling drained and low on energy during menopause? You’re not alone. Perimenopause, the phase leading up to menopause, can bring about various changes in your body, including fatigue. Whether you’re experiencing fatigue before, during, or after menopause, there are ways to boost your energy levels and feel more like yourself again.
Fatigue during menopause can be caused by changing hormone levels, night sweats, sleep disruptions, and other factors. Research published in the Journal of Psychosomatic Obstetrics & Gynecology found that fatigue was the most frequently reported symptom by menopausal women. However, it’s important to note that fatigue can also be a sign of other medical conditions such as anemia, coronary artery disease, diabetes, heart failure, hypothyroidism, hyperthyroidism, and kidney or liver disease. It’s always a good idea to consult your healthcare provider to rule out any underlying issues.
Once other medical problems are ruled out, and menopause is identified as the cause of your fatigue, there are steps you can take to boost your energy levels. Here are eight energy boosters to help you combat menopausal fatigue:
1. Get Moving
One effective way to combat fatigue is through daily exercise. Even just 30 minutes of moderate to vigorous activity can boost your energy levels and make you feel more energetic.
Exercise is like a fountain of youth, producing feel-good hormones that can give you the energy you’re looking for when you’re not feeling your best.
Research published in the journal Menopause found that post-menopausal women who exercised moderately to vigorously felt more energetic. Aim for at least 30 — and preferably 60 — minutes of exercise most days of the week to reap the benefits.
2. Prioritize Sleep
Establishing a healthy sleep routine is another crucial step in combating menopausal fatigue. Hormonal fluctuations, hot flashes, nighttime urination urges, and night sweats can make sleep during midlife a challenge. However, 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. Taking a warm shower or bath close to bedtime and ensuring your room is cool enough can also improve your sleep quality. Many experts suggest keeping the thermostat around 65 degrees Fahrenheit (F) for optimal sleep conditions.
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3. Eat Well
Eating the right foods in the right amounts can also help boost your energy levels during menopause. A diet rich in fruits, vegetables, whole grains, and lean sources of protein and low- or no-fat dairy products can provide the nutrients your body needs for
