For the past 2 years, I have been experiencing many of the menopause symptoms that can change your life. Fatigue, depression and hot flashes are just a few that have become all too familiar to me. The joy of growing older unfortunately is accompanied by some of the undesirable side effects of menopause. Fatigue is the ongoing and persistent feeling of tiredness and decreased energy levels caused by the fluctuation of hormones. The effects that fatigue has on both mind and body, makes you feel overwhelmed and frustrated. Fortunately, there are healthy ways to reduce these problems.
Here are my five top tips to help you beat menopause fatigue and regain your energy.
- Exercise Daily – Exercising produces hormones that gives you energy when you’re feeling sluggish. You should aim for at least 30 minutes of exercise 5 days a week. Your exercises don’t have to be strenuous, even a modest walking program can be beneficial. I prefer to work out in the evenings however anytime you can get it in will work. I recently found a video on YouTube that kicks my butt every time, afterwards I relax with a hot bubble bath.
- Stay Hydrated – Nourishing your body with healthy food and water is essential. Dehydration causes your body to work harder to perform, which can lead to fatigue. It can also cause difficulty in concentrating. For those of you that experience hot flashes, the increase in water will definitely help. I keep a water bottle on the side of my bed so that I can drink when I wake up thirsty.
- Eat Healthy- With all of the changes going on your nutritional needs will change. The right foods can boost mood and energy levels. Incorporate a diet that is rich in fruits, vegetables, and whole grains and that includes lean sources of protein (poultry, lean meats, and fish). Try to avoid sugar and caffeine when you’re tired, as it will only give you a temporary boost followed by a crash. Watch your portions. Learning how to simplify control portions can be a major help.
- Get Sleep -Restful sleep is important during menopause so you’re not overly tired during the day. Try to set a sleep pattern that allows you to go to bed and wake up around the same time every day, even on weekends. The consistency will help you maintain a level of energy daily. Avoid caffeine, alcohol and using smartphones close to bedtime.
- Relax- Learn to relax your mind and your body. Practice relaxation techniques to quiet your mind. This will promote positive emotions, concentration and creativity.
I hope these tips are helpful and provide you much needed energy. The menopause journey is full of many twists and turns but it will one day end. Until then I’m right here with you happily embracing the midlife journey. I’d love to hear your thoughts and learn any additional tips that you may have.