Menopause Fatigue: Causes, Symptoms, Treatment

Menopause is a time when the female menstrual cycle stops permanently for 1 year. The age at which it occurs varies for different females. There is a transition period, known as perimenopause, and is known to begin in middle to late 40 years.⁽¹⁾

Fatigue or lack of energy is a very common symptom of menopause and can range from mild to moderate. It can be the most difficult symptom to manage in some cases.

A study done on 300 females found that 85.3% of them reported tiredness in postmenopause stage.⁽²⁾

One more study was done on 1113 Lebanese women and it was found that 73% of them were affected by fatigue and exhaustion at various stages of menopause.⁽³⁾

Fatigue during menopause occurs due to hormonal changes during this time. During peri-menopause, the production of estrogen and progesterone is lowered, which can affect the hormones such as adrenal and thyroid hormones. These hormones are known to regulate the body’s cellular energy, which on being imbalanced causes fatigue.

Another cause of fatigue during menopause can be low-quality sleep which can be due to hot flashes and night sweats. This can cause the patient to keep awake at night. Also, insomnia is a symptom of menopause that can lead to daytime tiredness.

A study showed societal pressure to be a contributing factor to stress and fatigue during the menopausal period, in which gender role has a major part to play.⁽²⁾

Other causes of fatigue during menopause include:

• Stress and anxiety
• Medication
• Sleep disorders
• Low quality sleep

People with menopausal fatigue may show the following symptoms:

• Having less energy than usual
• Needing more breaks while performing tasks
• Having symptoms of mental fatigue which include difficulty in thinking, concentrating, remembering, and making decisions.
• It is good to speak to the doctor as menopausal-related fatigue can lead to physical and mental illnesses.

Hormone therapy is the primary treatment for symptoms during menopause. Replacing the lost hormone can be helpful in improving fatigue. It can be given in the form of tablets, topical gels, and patches.

1. Natural Remedies

   Lifestyle changes and complementary therapies can be helpful in tackling menopause fatigue and other symptoms.

2. Exercise

   Exercising may feel difficult during fatigue but studies show it can be really helpful in boosting the energy level of people undergoing menopause.

   A study done in 2015 on 74 females in postmenopause found moderate to vigorous activity was linked with feeling more energetic.⁽⁴⁾ It can also be helpful in improving cardiovascular health and bone density after menopause.

3. Hydration

   Low hormone levels can make it difficult for the body to replenish fluids causing dehydration, and dehydration leads to fatigue.⁽⁶⁾ Drinking plenty of water helps in replacing body fluids and coping with the loss.

4. Avoiding Alcohol and Other Stimulants

   Excess caffeine intake disrupts sleep.⁽¹⁾ Some people increase caffeine when they feel low on energy. This may affect their sleep and make them feel more tired all through the next day. Avoiding it can be helpful in overcoming the related stress.

5. Follow a Proper Bedtime Schedule

   Sleeping and waking at a regular schedule can be helpful in sleeping well and keeping up the energy levels.

   It can be done by:

   • Going to sleep and waking at the same time each day
   • Avoiding using screens while going to sleep
   • Using the bedroom only for sleeping
   • Drinking warm drinks or taking warm showers before going to bed

6. Supplements

   There are certain herbal or dietary supplements that can be helpful during the menopause period.

   A randomized controlled trial involving 96 women with fatigue found high-dose soy lecithin to be effective in increasing the feeling of vigor and also lowering diastolic blood pressure.⁽⁵⁾

7. Alternative Therapies

   There is no scientific evidence to prove that alternative medications may help in menopause symptoms, but they surely have a role to play in reducing stress and fatigue.

   Meditation, relaxation techniques and yoga help in fighting stress and fatigue and keeping a person fresh and active.⁽⁷⁾

   If a person experiences fatigue whether it’s related to menopause or not, a doctor should be consulted. There are numerous conditions causing fatigue including cardiovascular diseases. Fatigue during menopause can affect mental health. Also, a therapist can be consulted to cope with the feelings of anxiety and depression to have a better life.