Suffering with menopausal fatigue?
Suffering with menopausal fatigue is one of the most common and debilitating perimenopause and menopausal symptoms to accept after 40.
It has been reported that 80% of women have experienced fatigue during their perimenopause and menopause journey. With 51% of women reporting they take time away from their business or career due to peri-menopausal and menopausal symptoms.
My menopausal fatigue
With my business and personal “To Do Lists” getting longer by the day, my MidLife-Mind said “let’s go” but my MidLife-Body said “lets go back to bed”. My MidLife-Mind and MidLife-Body were heading for a divorce!
So for me, fatigue was an understatement! I experienced “burn out” whilst working in the last financial crisis. As a consequence I had to take time out of my career – I was one of the 51% women above!
How did I “burn out”? I was feeling constantly tired and lethargic which made me so frustrated and angry with myself. Then ignoring the signs, I kept going until I finally burnt myself out!
So when my early menopause was diagnosed I understood why I felt so tired most of the time, I released it had a dual effect on both my MidLife-Mind and MidLife-Body.
Once I understood through my research why I was so fatigued I was able to manage it using my MidLife Resilience System. I was once again able to manage my busy workload and restore peace to my MidLife-Mind and MidLife-Body relationship!
What causes menopausal fatigue?
During our perimenopause and menopause, the energy supporting hormones in our body oestrogen and progesterone are in decline and fluctuation. This decline and fluctuation has an exhausting effect on our body and mind. Leading to fatigue.
When the level of oestrogen declines, so does the regulation it provides to our body systems. Because oestrogen helps to control cortisol in our bodies.
So when the body regulation is weakened, the increase in cortisol and our stress response to it, will result in an overwhelming feeling of fatigue.
Physical menopausal symptoms, such as night sweats and insomnia will also contribute to fatigue making worse
Therefore it is important to take care of ourselves and ensure that we can work at our best.
Ways to improve our menopausal fatigue
As a busy woman in business, fatigue is not a welcome symptom. It is important to start taking care of ourselves now. Become more body and mind aware. Tune into ourselves and “check in” to how we feel everyday.
- Food – Have a regular and balanced meal plan, with slow release carbohydrates to maintain consistent energy levels throughout the day.
- Iron – This is important to include in our food intake, as a deficiency can be the underlying cause of fatigue. Iron can be found in broccoli, spinach, tofu, red meat and shellfish.
- Omega-3 Fatty Acids – Found in salmon, flax and walnuts and can help relieve fatigue and improve our mood.
- Fluids – Staying hydrated is one of the best ways to reduce fatigue. Drink 2 – 4 litres of water a day or try herbal teas like chamomile & peppermint.
- Move – Staying active helps manage fatigue and helps manage our energy levels. Add regular 5 minute breaks into our business schedule to get in some movement to invigorate and boost our energy levels.
- Sleep – Follow a regular sleep routine as this is key in fatigue management. Our “body systems” will only rest and rejuvenate when we are asleep. Plan to go to bed and wake at consistent times.
- Electronic Devices – Turn off the electronics at least an hour before bed. The blue light from devices “fools” the brain into thinking it’s daytime. The body will stop releasing the sleep hormone called melatonin and you will struggle to fall asleep.
- Calm – Keeping calm will reduce the opportunity for triggering an increase in cortisol leading to fatigue. This puts additional unwanted stress on your body. Read my blog on Confidence for more MidLife-Mind solutions.
In summary, it’s MidLife-Body: by taking care of ourselves and eating nutrient rich foods. Taking regular exercise to boost our happy hormones and energy levels. With MidLife-Self-Care: by implementing a regular sleep routine to help the body maintain optimal health and manage perimenopausal and menopausal fatigue with more ease.
It’s important to remember that as our bodies change, we need to change with them and embrace the journey we are on. Just sharing our experiences with other women can be reassuring. If you are currently suffering from fatigue, let me help you through this period with support and advice.
Keeping You in Business through your PeriMenopause & Menopause Journey
My passion is coaching MidLife Women in Business so they can understand their changing bodies and manage their perimenopause and menopause journey, alongside leading their business.
Simply, I’m “The MidLife Body and Business Coach” to make it easier for MidLife Women in Business to make both a priority! So set the timer and take a 5 minute break to book yourself into my diary today.