Menopause Fatigue (Top Five Ways to Treat It Naturally)

by Laura Ramirez on March 3, 2011

Menopause fatigue can be overcome by taking the right steps.

Menopause fatigue is a common menopausal symptom that needs to be remedied as much as hot flashes, vaginal dryness, depression, mood swings, and other nightly sweats do. It affects around 80% of menopausal women, although most simply try to endure it, thinking that it is part and parcel of aging.

But menopause fatigue is more than that. It’s also hormone-related just like other menopausal symptoms. Fluctuating and declining estrogen levels cause exhaustion and lack of energy, making it difficult to perform even the most mundane task. This in turn can affect the quality of your life because fatigue wreaks havoc on schedules, work, and relationships when left unchecked. More often than not, it’s a symptom accompanied by lethargy, of feeling tired almost all the time, and a decrease in sex drive.

Fortunately there are ways to treat menopause fatigue naturally, safely, and effectively. Below are five of the best ones for you to consider so you can have a better quality of life during menopause.

  1. Make sleep your best friend.
  2. Insomnia is one of menopause’s most common symptoms, and it’s a big contributor to menopause fatigue. To remedy this, create healthier sleeping habits. Perhaps you’re used to staying up late prior to menopause, but now is the time to make sleep your best friend. Stick to regular working hours so you’ll feel like hitting the sack at night without worrying about insomnia.

    Create an environment in your bedroom that’s conducive to sleeping. You might have to change the wattage of your lights in your bedroom; if it’s too strong, you won’t be able to relax, snooze properly, and stick to a regular sleep cycle. Keep your sleeping quarters dark, cool, and quiet. Never do anything on your bed besides sleeping, napping, or having sex.

    Invest in a comfortable mattress, pillows, and sheets. If you have big windows that capture natural light, put up black-out drapes you can pull over lighter ones in case you’re having trouble sleeping. This will trick your mind into thinking that it’s night-time and therefore time to hit the sack.

    Significantly cut down your intake of alcohol, nicotine, and caffeine which are ingredients for insomnia and nervousness. And have dinner at least a couple of hours before sleeping. Do these things and pretty soon, menopause fatigue will be a thing of the past.

  3. Analyze your eating habits and make appropriate changes.
  4. As mentioned above, if smoking, drinking, and having plenty of coffee are part of your regimen, you have to make sacrifices. Cut down on these harmful habits that get in the way of a relaxed frame of mind and body, or quit them altogether.

    Drink more water to flush out toxins and to keep you properly hydrated. Make sure you install a good tap filter so you’re not drinking a big glass of chemicals courtesy of your city water plant. Most women have no clue how these chemicals affect mood, energy levels and overall health.

    Eat a well-balanced diet that has more fiber and less cholesterol for easier digestion. Dieticians suggest going for alkaline-forming food such as green leafy vegetables, figs, beets, brightly colored fruit, dates, nuts (especially almonds), and beets. These help combat menopause fatigue because they balance your blood Ph levels and boost your energy reserves in turn.

  5. Buy prepared natural remedies rather than chemical-based ones.
  6. Here’s some great news: there are now prepared herbal remedies in tincture form available for purchasing, and with no harmful preservatives and artificial ingredients added. While you can always fight menopause fatigue by taking advantage of the soothing power of certain herbs like chamomile and wild yam root to make teas and juices, doing so can take some of your valuable time. It’s a good idea to be on the look-out for natural remedies that are ready to take, and which have phytoestrogenic herbs as ingredients to help maintain healthy hormonal levels in your body.

    Keep your eyes peeled for natural remedies containing St. John’s wort, which help balance mood and maintain mental equilibrium; passion flower which has the capacity to soothe both mind and body and contains alkaloids and flavonoids to boost energy; black cohosh to address other symptoms especially menopause fatigue and support estrogen balance; and pasque flower which is known to calm nervousness and anxiety.

  7. Do more relaxing exercises.
  8. It’s a great idea to go for exercises that relax and get rid of anxiety, plus up your endorphin levels so you won’t have to deal with menopause fatigue. Yoga is your best bet. Along with meditation, yoga is now a popular stress reduction technique mainly because it teaches you to control your breathing and keep you calmly centered during and after the session.

    You can also consider mild cardio exercises you can do for a couple of hours each day, such as brisk walking, jogging, skipping rope, or even swimming. Pick out an exercise that fits well into your schedule, you’re used to and actually like doing, and then make it a part of your daily routine. You’ll soon find that you’ll sleep more soundly at night when you do this.

  9. Go on a relaxing vacation or mini-break.
  10. Menopause fatigue can also be caused by a humdrum routine that’s either work or family-related. There’s no better time to plan a relaxing vacation all by yourself, or else with your significant other, than during the stages of menopause. You need to do something out of the ordinary so you won’t feel as if your entire life is just one big dull cycle that keeps repeating itself day after day. So go ahead and indulge in a dream vacation and leave your worries and cares behind even if for just a couple of days.

Or, if you can’t leave your work or family for prolonged periods, take a mini-break or road trip just for a change of scenery, and to soul-search on how you want to spend this exciting new stage of your life.

Copyright © 2011 by Laura Ramirez. All Rights Reserved.

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