Perk Up: Fighting Menopause Fatigue

Are you finding it hard to get through the day without relying on coffee, sugar, and other quick pick-me-ups? Fatigue in the years around menopause is a common challenge.

According to a 2018 survey, 46% of perimenopausal and 85% of postmenopausal women reported feeling mentally and physically exhausted—compared to only 19% of pre-menopausal women. If you’re craving a latte, you’re not alone!

What Causes Fatigue Around Menopause?

Hormonal changes are one of the primary reasons for fatigue during menopause. Shifts in estrogen, progesterone, and adrenal hormones can leave you feeling inexplicably worn out.

Sleep disturbances also play a significant role in perimenopause fatigue. Hot flashes are the most common sleep disruptor for midlife women, but breathing difficulties (snoring and sleep apnea) and mood struggles also frequently play a role.

Sleep disturbances often worsen towards the end of perimenopause and into postmenopause. In fact, one in four perimenopausal women meets the clinical criteria for insomnia.

Another frequently-overlooked factor is stress. Research has shown a direct link between stress and fatigue. As you age, your bodies naturally lose resilience to stress and fatigue, which leads to feeling more of the effects of both. Proactively managing stress and doing what you can to get sufficient rest can help combat these symptoms before they arise.

Strategies to Boost Your Energy

Here are four science-backed strategies to increase energy during menopause:

1. Diversify Your Caffeine Source

While coffee has some health benefits, too much of it can elevate stress-related chemicals like epinephrine and cortisol. That short term energy can later result in fatigue, and caffeine later in the day can disrupt your sleep.

Consider moderating your coffee intake to one or two cups before noon. If you’re a “fast” caffeine metabolizer, you may tolerate up to 200-400 mg of caffeine daily without issues. Alternatively, choose lower-caffeine drinks like hot tea that offers the benefit of a comforting ritual with less stress-inducing caffeine.

2. Fuel Yourself with the Right Nutrients

Balanced macronutrients are essential for sustained energy. Carbohydrates provide more rapidly available energy, while protein and fats digest slowly and keep you feeling satisfied until your next meal.

Combine all three for optimal results: pair a pear (carb) with pistachios (protein + fat) or a hearty slice of toast (carb) with mashed avocado (fat) and white beans (protein).

3. Embrace Exercise

Though it might seem counterintuitive, expending energy through exercise can actually boost your overall energy levels. In addition to longer sweat sessions of cardio and strength training, don’t be afraid to use “movement snacks” to keep your focus and energy levels up during the day. Walk around the block, jog in place, or stretch in your seat to keep fatigue at bay. For more on exercise, check out Midday’s program for guidance on getting moving.

4. Prioritize Sleep

Sleep is crucial for buffering against menopause symptoms, but it’s also more challenging to get enough quality hours during this life stage. Everyone—but especially midlife women—should try to follow sleep hygiene guidelines to build sleep-promoting habits. Check out the article linked below, or follow Midday’s sleep program on the Programs page.

Seeking Support

If consistent changes in your lifestyle doesn’t help your fatigue levels within a couple of months, consult your healthcare provider to rule out other issues that require specific treatment.