What is Fatigue?
Fatigue is difficulty starting or sustaining activity due to lack of energy, it may be physical, mental or a combination of both and is usually accompanied by the desire to rest or sleep.
Fatigue in menopause may be a result of fluctuating hormone levels, hot flushes, insomnia, broken sleep due to night sweats and/or the need to urinate multiple times during the night. Fatigue can also be a sign of other illnesses and deficiencies so it is important not just to assume it is menopause and not get it investigated. Anemia, stress, depression and drug interactions are common causes of fatigue.
Symptoms of fatigue may include:
chronic tiredness
headaches
sore aching muscles
muscles weakness
slowed reflexes and response times
difficulty making decisions and judgements
impaired hand eye coordination
reduced immune function
poor cognative ability and concentration.
short term memory issues
low motivation
While there is no one test to determine you have fatigue there are a few tests that may assist to find out the source behind your fatigue including hormone panels and cortisol testing, iodine and thyroid function tests as fatigue is also a symptom of hypothyroidism. As fatigue can also be a symptom of diabetes and the fact that being over 45 and over weight increases your risk of diabetes women in menopausal transition need to ensure it is not the cause/or a contributing factor to their fatigue. For peri-menopausal women experiencing heavier than normal bleeding having iron levels checked may be beneficial to addressing fatigue causes.
What does having Fatigue mean to Quality of life?
The constant feeling of low energy, the inability to think clearly, no desire to interact with family and friends and the inability to input energy into work tasks are all outcomes menopausal women report as a consequence of fatigue. Some women find themselves struggling to get through the essentials of the day, often eating poorly due to lack of energy to shop, cook and eat. Other women find their fatigue results in them being snappy and have difficulty maintaining relationships with family and friends during this time.
Tips to addressing fatigue
Be kind to yourself, fatigue is not in your head it is a condition you are experiencing.
Take a power nap- many women find a 20 min nap during the day is enough to refresh them and improve their productivity.
Eat well- Reduce Caffeine beverages in the afternoon if you are having trouble with insomnia. Don't be tempted to use pick me ups to get through the day instead feed your body healthy snacks. Nuts, dark chocolate (85%+), pumpkin seeds and blueberries as well as oranges and eggs are great for brain function.
Cook double batches of meals on days your feeling more energetic and freeze for days your not.
Drink plenty of water, H20, hydrogen and oxygen are 2 of the 6 most common elements in the human body and essential to its proper function. Fatigue can be made worse if you are dehydrated and keeping hydrated may reduce your incidents of headaches associated with fatigue.
Get outside in the fresh air, sit in the sun for 10-20 minutes a day or go for a leisurely walk.
Do overdo exercise, remember slow and steady wins the race.
Ask for help, women often feel they are the nurturers in the family and forget to allow others to nurture them.
There are a number of herbs and nutritional supplements that may assist with fatigue. As each person is individual it is important to ensure your treatment meets your own needs. If you would like assistance to address fatigue or other menopausal symptoms I would love to assist.
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