Fatigue and Our Hormonal Changes

Suffering with fatigue is one of the most common and debilitating consequences of our PeriMenopause and Menopause hormonal changes.

Did you know it has been reported that 80% of women have experienced fatigue during their PeriMenopause and Menopause changes.

For Women in Business suffering with fatigue, is particularly challenging and frustrating, with 51% of Women reporting they take time away from their business due to the impact of their PeriMenopausal and Menopausal hormonal changes.

MY FATIGUE STORY

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 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.

HOW TO MANAGE FATIGUE

As busy women in business, fatigue is not a welcome consequence of our hormonal changes. It’s important we take ownership of our PeriMenopause, Menopause and PostMenopause changes so we stay productive in our business. Use the solutions below from My MidLife Resilience System to manage Fatigue…

MIDLIFE-BODY

• Food –  To maintain consistent energy levels throughout the day leave no less than 3 hours or more than 4 hours between each meal. This allows our digestive system time to process the nutrients and stops us feel hungry putting unnecessary stress on our body.
• 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.
• Water – Staying hydrated is one of the best ways to reduce fatigue. Drink at least 2 litres of water or herbal teas to keep hydrated as we are 60% water.
• Move – Staying active throughout the day manages our energy levels. Adding regular 5 minute “Move Breaks” into our business schedule releases serotonin, dopamine and endorphins which helps with our mood and fatigue.

MIDLIFE-SELFCARE

• Sleep – A healthy sleep schedule is important for treating fatigue. Our body will only rest, repair and rejuvenate itself when we are asleep. Plan to go to bed and wake at consistent times. Aim to get at least 7 hours of sleep – sleep is where the magic happens.
• Electronic Devices – Turn off the electronics at least an hour before bed. The blue light from devices “fools” the brain into thinking it is daytime. The body will stop releasing the sleep hormone called melatonin and you will struggle to fall asleep
• Calm – We devote our energy to what’s going on around us, including family, friends, work and the wider world. Therefore it’s important to take time-out to reflect and reconnect with ourselves with a calming activity. This will reduce the opportunity for triggering an increase in cortisol leading to fatigue.

FATIGUE SUMMARY

80% of Women suffer with fatigue. It is one of the most debilitating symptoms for Women in Business with 51% taking time off.

During our hormonal changes oestrogen and progesterone are in decline and fluctuation. This decline and fluctuation has an exhausting effect on our body leading to fatigue.

Use my MidLife Resilience Coaching Boost below or watch my Video to help manage fatigue by focusing on Food, Movement, Sleep and Selfcare, so you Feel Stronger through your hormonal changes.

KEEPING WOMEN IN BUSINESS…

Are you a Woman in Business who wants to learn how to manage Fatigue before it impacts You, Your Family and Your Business?

Do you want to understand how your Hormones Decline and Fluctuate through PeriMenopause, Menopause and PostMenopause impacting your Body, Mind, Relationships and Business…

Then book a 45 minute Complimentary Consultation which includes My MidLife Resilience Assessment to help you understand the impact of your hormonal changes and what you can positively do to manage those consequences to “Keep Yourself in Business Through Hormonal Changes & Business Growth…