Fatigue

• Drops and fluctuations in hormones during menopause can make you feel (extremely) tired. Your hormonal balance regulates, among other things, your energy levels.
• The busyness and stress of daily life also affect your energy levels.
• Other menopausal symptoms can also cause fatigue.
• Hormone therapy, supplements, and adjustments to diet and lifestyle can help you regain energy during menopause.

Oestrogen has a significant impact on your energy levels. This hormone regulates energy supply at the cellular level. When your body produces less oestrogen, you may feel (extremely) tired as a result. You might have less drive than usual, feel listless and sluggish, and sometimes just not feel like doing anything.

Oestrogen also influences the production of the happiness hormone serotonin. When oestrogen levels drop, serotonin levels also decrease. Serotonin is necessary for the production of the sleep hormone melatonin. Less serotonin means less melatonin, which can make it harder to fall asleep at night and leave you feeling tired during the day (and then awake again at night).

Serotonin also stabilises your mood, sense of well-being, and feelings of happiness. When serotonin levels decrease, you may not feel as good, experience crying spells, have unexplained bouts of anger, or feel restless. All these emotions, feelings, and mood swings can also drain your energy.

Other factors, whether related to menopause or not, can also contribute to fatigue. Hot flushes, heavy periods, and stress, for example, can all impact your energy levels. Many women experience more than one menopausal symptom at the same time.

Major life events, such as moving, renovating, or getting married, can also contribute to fatigue. Grief, work-related problems, or financial worries may also affect how energetic you feel.

Additionally, your health and lifestyle play a role in your energy levels. Illness forces your body to work hard to recover or manage the condition, which can leave you feeling tired. How healthy your lifestyle is—such as your alcohol consumption, smoking habits, physical activity, and more—also determines how energetic you feel.

There are various ways to effectively address fatigue. You don’t have to simply live with it. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Additionally, supplements, medications, and hormone therapy (HRT) can help.

When your hormonal balance changes during menopause, it can affect your energy levels, sleep, digestion, and metabolism. Healthy nutrition, sufficient exercise, and rest can help prevent or alleviate symptoms. Even small adjustments can make a difference in how you feel.

If you’re taking medications or supplements, a healthy lifestyle supports your body in absorbing nutrients and processing medications. This enhances the effectiveness of supplements and medications. Experts recommend the following for managing fatigue:

• Identify your triggers. Every woman is different, and everyone gains energy from different things. What drains your energy? How do you recharge or find peace? And what gives you energy?
• Prioritise good sleep hygiene. Ensure your bedroom is dark, go to bed and wake up at the same time every day, and avoid screens before bedtime.
• Sugars and fast carbohydrates provide a short energy boost but have the opposite effect in the long term: you’ll feel more fatigued. Fruits, vegetables, nuts, and slow carbohydrates (such as wholegrain pasta, brown rice, legumes, and quinoa) help maintain your energy levels.
• Alcohol and smoking contribute to fatigue. Try to avoid drinking coffee after noon, as it can affect your sleep at night.
• Exercise for at least 30 minutes daily. Regular physical activity boosts your energy, helps you sleep better, and improves your mood and feelings of happiness.
• Reduce stress and take more breaks. Try to manage stress by taking frequent breaks, practising breathing exercises, or engaging in mindfulness. Reading a book, taking a walk outdoors, or having a meaningful conversation with someone you love can also bring peace and relaxation into your life. Find out what works for you.
• Support your body with supplements for fatigue. Consider vitamin D, vitamin B12, and magnesium. Seek professional advice on this.

During menopause, the levels of oestrogen and progesterone in your body fluctuate and eventually decrease significantly once your periods stop completely. This can lead to symptoms such as hot flushes, vaginal dryness, or fatigue. For severe symptoms, hormone therapy (HRT) is the most effective treatment. By replenishing the hormones your body lacks, symptoms can diminish. This helps restore balance in your body, giving you back energy and calm in your daily life.

Hormone therapy is always prescribed by a doctor and tailored to your personal situation to ensure the treatment is safe and effective.

During menopause, your body’s processes for generating energy, building muscle, and repairing skin change. You can support these processes naturally with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for all women going through menopause. Supplements can also target specific symptoms such as hot flushes, poor sleep, and fatigue.

The effectiveness of supplements can vary from person to person. This depends on factors such as your lifestyle and overall health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.