Does Perimenopause Cause Fatigue? Tips to Stay Energised!

Perimenopause Exhaustion: Beyond Tiredness

Perimenopause refers to the transitional phase before menopause when a woman's body gradually begins to produce fewer reproductive hormones. It typically starts in a woman's late 30s or 40s, although the exact age range can vary. Perimenopause can last for several years, leading up to the point when menstruation ceases entirely, marking the onset of menopause.

During perimenopause, hormonal changes occur as the ovaries gradually decrease their production of oestrogen and progesterone, two essential hormones in regulating the menstrual cycle. These fluctuations in hormone levels can contribute to fatigue in several ways.

If what you are going through is perimenopause exhaustion, then you may face the following symptoms.

1. Low Energy Levels: Women may experience persistent tiredness, lacking the usual vitality and stamina they once had.
2. Mental Fog: Many women report difficulty concentrating, memory lapses, and experiencing "brain fog" during perimenopause, which can impact productivity and cognitive functioning.
3. Disrupted Sleep Patterns: Insomnia, waking up frequently during the night, or experiencing night sweats can disrupt sleep, leading to fatigue during the day.
4. Mood Swings and Emotional Disturbances: Hormonal fluctuations can also affect mood and emotions, leading to irritability, anxiety, or depression. These emotional changes can further contribute to feelings of fatigue and mental fog.

Energising Lifestyle Modifications for Optimal Energy

Adopting a healthy lifestyle during perimenopause is essential for managing fatigue. Here are some tips to consider:

Improve Sleep Quality

• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Create a relaxing bedtime routine, such as taking a warm bath, reading a book, or practising relaxation techniques.
• Optimise your sleep environment by ensuring it's dark, quiet, and at a comfortable temperature. Consider using earplugs, eye masks, or white noise machines if needed.

Regular Exercise

• Engaging in regular physical activity can boost energy levels and alleviate fatigue. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.
• Choose activities that you enjoy and are suitable for your fitness level. Walking, yoga, swimming, or strength training are great options.
• Incorporate exercise into your daily routine by taking the stairs, taking short walks during breaks, or participating in group fitness classes.

Supportive Dietary Changes

• Consume a balanced diet with nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These can provide sustained energy throughout the day.
• Stay hydrated by drinking plenty of water and limiting the intake of caffeinated beverages.
• Reduce or limit your consumption of sugary and processed foods, which can cause energy crashes.

Stress Reduction Techniques

• Practice stress management techniques such as meditation, deep breathing exercises, or progressive muscle relaxation.
• Engage in activities that bring joy and help you relax, such as pursuing hobbies, spending time in nature, or listening to calming music.
• Prioritise self-care and set aside time for activities that promote relaxation and emotional well-being.

By embracing a healthy lifestyle during perimenopause, women can enhance their energy levels, effectively manage symptoms, and elevate their overall well-being. It can be achieved through prioritising quality sleep, incorporating regular exercise into their routine, making positive dietary adjustments, and adopting stress reduction techniques.

Can Supplements Help in Perimenopause Fatigue Treatment?

When it comes to managing perimenopause symptoms, including fatigue, hormone replacement therapy (HRT) is one conservative option that most of the head; their experts suggest for you. 

But there are alternative options! Some natural remedies and lifestyle modifications are some of the best gifts you can give yourself for your perimenopausal fatigue.

1. Herbal supplements: Certain herbal supplements like black cohosh, dong quai, or red clover may help alleviate perimenopause symptoms, including fatigue. However, the efficacy of these supplements varies, and it's essential to consult with a healthcare professional before starting them.
2. Vitamins and supplements: B-complex vitamins, vitamin D, and omega-3 fatty acids may boost energy levels and improve mood. However, individual needs vary, and it's best to consult with a healthcare professional to determine appropriate dosages and combinations.

Incorporating Ayurvedic herbs and spices into the diet can also support energy levels and overall well-being. 

• Dr Godmi Tresa Sunny, Ayurveda Expert

1. Adaptogenic herbs like ashwagandha and brahmi help the body cope with stress and increase energy. 
2. Turmeric, with its anti-inflammatory properties, supports hormonal balance and reduces fatigue.

To ensure safety and efficacy, discuss hormone therapy and supplements with your doctor before using them.

Remember, perimenopause is a unique journey for each woman, and healthcare professionals can provide tailored recommendations to address specific symptoms, including fatigue, during this transitional phase.

Ayurveda, Yoga, and Self-Care for a Stress-Free Life

Ayurveda 

When checking up on Perimenopausal symptoms in the Ayurvedic way, experts understand the symptoms according to the innate body dosha predominance, genetically called prakriti.

Apart from this, our lifestyle and dietary habits can contribute to an excessive increase in dosha.

Let us recognise your symptoms according to your bodytype:-

1. Vata Type: If you have a dominant Vata dosha, you may be more prone to anxiety, restlessness, and insomnia. You will benefit from adopting a calming routine, getting sufficient rest, and incorporating warm, nourishing foods into your diet to manage fatigue.
2. Pitta Type: If you are a dominant Pitta dosha, you may experience fatigue, irritability, or hot flashes. You will benefit from incorporating cooling practices, such as meditation and consuming foods that have a cooling effect on the body.
3. Kapha Type: If you are dominant with Kapha dosha, you may experience fatigue, lethargy, and a tendency to oversleep. To manage fatigue, you must incorporate energising activities like yoga or brisk walks and consume light, warming foods.

Ayurveda Therapies for Perimenopause Fatigue

1. Abhyanga: Self-massage with warm oil, such as sesame or coconut oil, helps nourish the body, calm the nervous system, and promote relaxation.
2. Nasya: Applying herbal oil to the nasal passages can alleviate congestion, improve mental clarity, and reduce stress.
3. Shirodhara: This practice involves pouring a continuous stream of warm oil on the forehead to calm the mind, promote deep relaxation, and balance the nervous system.

Yoga

As a mind-body practice, yoga can be beneficial during perimenopause to reduce stress, increase energy levels, and promote overall well-being. Specific yoga poses and sequences can target fatigue and hormonal balance.

• Gentle-forward bends, inversions, and restorative poses like the Legs-Up-The-Wall pose can help restore energy and balance hormones.
• Mindful breathing techniques, or Pranayama, can also be incorporated to calm the mind, reduce anxiety, and restore energy. Deep abdominal breathing, alternate nostril breathing, and cooling breaths like Sheetali and Sheetkari Pranayama are effective practices.
• Meditation or mindfulness practices can cultivate mental clarity, reduce stress, and restore energy. Spending a few minutes of daily meditation, focusing on the breath or practising mindfulness in daily activities can help promote balance and well-being.

It's important to note that Ayurveda is a comprehensive system, and consulting with an Ayurvedic practitioner can provide personalised guidance tailored to an individual's unique needs and constitution.

Wrapping Up

Understanding perimenopause fatigue is critical to regaining energy and embracing this transitional phase with vitality. Lifestyle modifications, such as improving sleep, regular exercise, and a balanced diet, are crucial in managing fatigue. Ayurvedic practices, herbal remedies, and incorporating yoga and meditation offer holistic approaches to support overall well-being and stress management.

Women can reclaim their energy and thrive during this transformative journey by taking a proactive approach to perimenopause fatigue and seeking professional guidance. Remember, you are not alone in this experience, and with the right strategies and self-care practices, you can navigate perimenopause with renewed vitality and a sense of empowerment.