Many women are choosing to have babies later in life. It’s an empowering trend, but it also means that many of us are closing out the perinatal stages of pregnancy and postpartum and turning around to realize that perimenopause is right around the corner.
It can be a bit of a surprise to feel like you are transitioning out of your reproductive years right after you had kids, and so sometimes, symptoms of perimenopause can come as a surprise.
One of the most common symptoms of perimenopause is fatigue. We’re taking a look at why, and sharing some tips for how to manage perimenopause fatigue.
What is Perimenopause?
You may hear references to menopause as the phase of life during which your menstrual period ends. However, menopause is actually a point in time 12 months after your last period. The years leading up to that point, when you may have changes in your monthly cycles and a wide range of symptoms is a phase called perimenopause.
Perimenopause means “around menopause.” and is a transitional phase that leads up to the end of your reproductive years. It can last anywhere from a few years to over ten years. During perimenopause, your body is nearing the end of its supply of eggs, and your estrogen begins to decline. This can result in irregular periods, hormonal fluctuations, and related symptoms, like fatigue.
What Causes Perimenopause Fatigue?
Perimenopause fatigue can be the result of a few different causes, and many of these causes can be related:
- Hormonal changes: Hormone imbalances and declining levels of hormones can make you feel tiredness during perimenopause.
- Disrupted sleep: Estrogen and progesterone are involved in sleep regulation. Levels can fluctuate significantly during perimenopause, contributing to difficulty sleeping.
- Thyroid dysfunction: Sometimes, it isn’t just sex hormones that are affected in perimenopause. Sometimes, thyroid hormones also get out of whack and cause fatigue. It is worth requesting a full thyroid panel if your fatigue is extreme and you notice other symptoms of thyroid dysfunction, such as weight gain, feeling cold, joint pain, constipation, and dry skin.
- Depression and/or anxiety: The hormone changes in perimenopause can affect your emotions, and the symptoms and body changes you experience can lead to stress, which can intensify emotions. In addition, perimenopause tends to happen during the 40s and 50s, which is a time that many women are balancing the demands of a career, kids, and aging parents. This can all contribute to feelings of stress and anxiety, which can cause fatigue.
How Long Does Perimenopause Fatigue Last?
Perimenopause fatigue varies by person. For some women, fatigue fluctuates by month or phase of your cycle, for others it is mild until closer to menopause and then intensifies. This is why learning how to combat perimenopause fatigue with some lifestyle changes is key to managing your symptoms.
Energy Boosters to Beat Perimenopausal Fatigue
Exercise Regularly
Moving around may be the last thing you want to do when you’re feeling tired, but exercise can actually boost your energy. In fact, research published in the journal Menopause that looked at post-menopausal women found that participants who exercised moderately to vigorously felt more energetic.
Aim for at least 30 to 60 minutes of exercise most days of the week. It doesn’t have to be intense, even a brisk walk can be beneficial. In addition, there is evidence that strength training can be beneficial for improving strength, physical activity, bone density and hormonal and metabolic levels during this stage of life.
Have a Good Sleep Routine
Hormonal body temperature changes, frequent urination, and night sweats can make sleep during perimenopause a challenge. But getting enough rest is important to support your energy levels.
Here are some tips to support your sleep quality:
- Go to bed and wake up at the same time every day, even on weekends.
- Keep your room cool, around 65-67 degrees Fahrenheit.
- Avoid using screens (smartphones, computers, television) two hours before bed.
- Do a brief meditation just before bed to calm your mind.
Limit Refined Sugars
Refined sugars cause a sharp rise and subsequent drop in blood sugar. This results in an energy crash that can leave you feeling fatigued and craving more sugar or carbohydrates to get your blood sugar levels up quickly again. If you do eat refined sugars, pair them with protein and/or fat to slow the introduction of sugar into your bloodstream.
Limit Caffeine
Caffeine can help give you an energy boost, but the benefit is temporary, and when it ends, you can be left feeling even more drained than before. If you do drink caffeine, limit to less than 200 mg per day and only before noon. You can also try sources of caffeine that are more gentle than coffee, like herbal and matcha tea.
Avoid Alcohol
Alcohol can zap the body of energy. Once alcohol is digested and absorbed into your cells, it can disrupt the water balance in muscle cells, and affect their ability to produce adenosine triphosphate (ATP), which is the source of energy for your muscles. Alcohol also reduces energy sources by inhibiting a process known as gluconeogenesis. Gluconeogenesis is a metabolic process that affects energy by forming glucose from non-carbohydrate substances.
Try a Mindfulness Practice
A review published in Journal of Evidence Based Integrative Medicine found that practicing mindfulness activities showed a clinically meaningful improvement in menopause-related quality of life and sleep quality
The same review found that yoga may improve fatigue and psychological changes associated with menopause.
Stay Hydrated
Even mild dehydration can negatively impact energy levels. In addition to drinking plenty of water to prevent dehydration, it is important to include electrolytes. Electrolytes maintain fluid balance, support energy, keep your heart beating normally (which aids in blood flow and regulates blood pressure), support bone health, influence your hormones, and support adrenal health.
Consider Supplements
Certain vitamins and minerals can help support energy metabolism, including Vitamin D, Magnesium, and B vitamins. While diet is key to supporting your nutrient intake, these nutrients can be difficult to consume in optimal amounts through food alone. A comprehensive multivitamin is a convenient way to support your nutrient levels and your energy.
When to See Your Doctor
Perimenopause is a normal part of aging for women, and it can come with some unpleasant symptoms. But just because it is normal doesn't mean you have to suffer. A healthcare practitioner who is well versed in women’s hormones can help you manage your symptoms and work with you to determine whether further testing or treatments are needed.
