Are you experiencing unexplained fatigue during your 40s or early 50s? You might be navigating the often-overlooked phase of perimenopause. This transitional period, lasting 2-8 years, affects women differently. 50% report sleep disturbances that can significantly impact energy levels. As a menopause specialist, I’ve seen how perimenopause tiredness can be a frustrating symptom of menopause, often made worse by night sweats and hormonal fluctuations.
Perimenopause typically begins in your 40s. During this time, many women struggle with fatigue, a common yet challenging symptom of menopause. Understanding the causes of this tiredness and learning effective management strategies can make a world of difference. It can help maintain your vitality and well-being during this significant life transition.
Understanding Perimenopause and Its Impact on Energy
Perimenopause and menopause can significantly affect a woman’s energy levels. The menopause transition typically begins in the mid-to-late 40s, lasting between 7-10 years. During this time, hormonal fluctuations can lead to fatigue and disrupt sleep patterns.
Studies show that fatigue is a common complaint among perimenopausal women. In a survey of 3,000 women over 40, 67% reported feeling tired during perimenopause. This exhaustion can be attributed to various factors, including hormonal changes and sleep disturbances.
Insomnia is another prevalent issue, with 56% of perimenopausal women experiencing sleep problems. Women who suffer from severe hot flashes are more likely to struggle with sleep, which can further exacerbate fatigue. These sleep disruptions can have a significant impact on daily energy levels.
The thyroid gland can also play a role in perimenopausal fatigue. Thyroid function may change during this time, potentially contributing to feelings of tiredness. It’s important for women to have their thyroid levels checked if they experience persistent fatigue.
To improve fatigue during perimenopause, physical activity is crucial. Research indicates that moderate to vigorous exercise can boost energy levels in menopausal women. Regular physical activity not only helps combat fatigue but also promotes overall health and well-being during this transitional period.
Perimenopause Tiredness: Causes and Symptoms
Perimenopause fatigue is a common challenge for many women. Studies indicate that up to 46% of women in this phase experience it. The causes are varied, from hormonal changes to lifestyle factors.
Hormonal shifts are a major contributor to fatigue in perimenopause. Decreasing oestrogen levels lead to higher cortisol, potentially causing adrenal fatigue and anxiety. These changes can result in fatigue, affect sleep, and trigger hot flashes and night sweats.
Sleep disturbances are also significant. Many menopausal women face insomnia, making it hard to fall and stay asleep. This poor sleep quality leads to daytime fatigue, impacting mood, concentration, and overall health.
Other symptoms contributing to fatigue include iron deficiency anaemia from heavy bleeding, new food intolerances, and worsening of conditions like Seasonal Affective Disorder or SAD. Stress, depression, and work pressures can often worsen these symptoms as well.
If you’re experiencing severe fatigue during perimenopause, seeking medical advice is highly recommended. A menopause professional can identify underlying causes and suggest treatments. These may include lifestyle changes, stress management, or hormone replacement therapy (HRT).
Nutrition and Lifestyle Strategies for Energy Management
Managing fatigue in menopause demands a holistic approach to nutrition and lifestyle. A diet packed with lean protein, complex carbs, and fibre helps stabilise blood sugar. This can combat extreme tiredness. Studies indicate that women who eat more fruits, vegetables, and whole grains experience fewer symptoms.
Proper hydration is also important in treating menopause fatigue. Experts suggest drinking about 2 litres of water daily. Regular exercise, including strength training and low-impact activities, can fight extreme fatigue and boost overall health. It’s crucial to consume 1-2 grams of protein per kilogram of body weight to preserve muscle mass during this transition.
Sleep is obviously important but even more so is the quality of your sleep. Limiting alcohol and caffeine, notably in the evening, can enhance your quality of sleep. Good sleep hygiene, such as maintaining a consistent sleep schedule, can help alleviate symptoms.
Somethings you can try are
- Go to bed, and get up, at the same time each day
- Steer clear of caffeine in the afternoon and reduce alcohol consumption prior to sleeping.
- Put away your phone or any electronic gadgets an hour before bedtime.
- Instead, engage in relaxing activities such as taking a bath, meditating, or reading.
- Maintain a cool room temperature,
- Sleep in light clothing
Mindfulness techniques and stress-management strategies are effective against depression and anxiety, which often lead to fatigue. By embracing these nutrition and lifestyle changes, many women find significant relief from extreme fatigue and other symptoms of menopause.
Medical Interventions and Treatment Options
If you’re experiencing fatigue leading up to menopause, it’s recommended to consult a menopause professional. They can help determine the causes of your menopause fatigue and suggest appropriate treatments. Hormone replacement therapy (HRT) is a very common option for managing symptoms of menopause and perimenopause, including low energy. HRT can also help reduce other symptoms such as hot flushes, brain fog, and mood swings.
Non-hormonal medicines like clonidine and gabapentin might also help with symptoms that disrupt sleep and contribute to increased fatigue. Antidepressants and cognitive behavioural therapy (CBT) are additional options for mood-related issues that perimenopause make worse.
It’s important to note that fatigue can last beyond your last period. Regular follow-ups with your doctor to allow for adjustments to your treatment as needed. While some may consider alternative therapies, their effectiveness and safety are not well-established. Instead, focus on proven strategies like maintaining a healthy BMI, exercising regularly, and staying hydrated to support your energy levels during this transition.
Conclusion
Perimenopause tiredness is a common symptom for many perimenopausal women. Hormonal shifts can lead to fatigue, affecting your energy levels. Understanding menopause fatigue and its causes allow for managing it effectively.
Studies suggest lifestyle changes can combat fatigue. A 2024 review of 80 studies showed yoga and aerobic exercise help with menopausal symptoms, including fatigue. A small study of 52 postmenopausal women found 30-minute Pilates sessions three times a week reduced tiredness. These findings highlight the role of physical activity in fighting perimenopause-related exhaustion.
While fatigue in perimenopause is common, it shouldn’t be ignored. Consult with a doctor to rule out other health issues in the first instance. Conditions like anaemia, depression, heart disease, and thyroid problems can contribute to fatigue. Professional guidance helps develop a plan to tackle symptoms and persistent tiredness, easing the transition through perimenopause.
