Fatigue is one of the most frequently reported symptoms of menopause, as it is so broad and can be traced to several causes. Sticking to a routine can help counter tiredness and improve overall well-being with the incorporation of health-conscious habits.
Waking up at the same time every morning will help your body adjust to a regular sleeping pattern and thereby avoid fatigue. Eating a balanced breakfast in the morning is essential for fueling the body and providing sufficient energy to get through the morning. Eating small, healthy snacks every three to four hours between meals helps keep blood sugar levels up and maintain energy.
Studies have shown that exercising at least three times a week increases energy levels by as much as 20%. Menopausal fatigue is a frustrating symptom that affects nearly two-thirds of women at some point.
Fatigue and nausea are common symptoms associated with menopause, although they are also generic symptoms of many other health issues. Crashing fatigue is common during menopause and while it can be distressing, understanding the causes is the first step to treatment. Comments and Discussion:Have Your Say: Do you agree, disagree, want to discuss or add an opinion on this topic?
Fatigue is defined by the overall feeling of weakness, exhaustion, and decreased energy levels. Estrogen and progesterone are responsible for making the body feel sleepy and maintaining proper rest. Washing your face with cold water will help refresh you and promote skin health and hygiene. Almonds, apples, and yogurt are all healthy snacks that provide an energy boost in between meals.
Try to include fiber and protein in your lunch, as whole grains provide physical energy for the afternoon, and the amino acids in proteins help keep the mind attentive and alert. Exercising regularly also provides other health benefits like reduced stress, improved moods, and more efficient body functions. Unwind after dinner by unplugging and avoiding computer and television screens, which stimulate the eyes and brain.

Fatigue is primarily caused by hormone fluctuations, and can impact a woman's ability to carry out everyday activities. It occurs when the female hormone, 'estrogen,' declines to a level that stops menstrual cycles.
Menopausal fatigue is primarily caused by hormonal fluctuations, specifically of estrogen and progesterone. Subsequently, when these hormone levels decrease during menopause, women have more difficulty falling asleep. Try reading a book, listening to smoothing music, or taking a bath with calming essential oils, like lavender. It can also come as the result of lifestyle factors like insufficient sleep, high stress, and lack of exercise. Skipping meals, dehydration, poor diet, and lack of exercise all play big roles in fatigue. The key to avoiding fatigue is getting proper sleep, and maintaining a healthy and active lifestyle.
Other menopause symptoms, such as night sweats, can also compound fatigue and increase stress.
At times this is because of hot flashes, at other times it is due to the imbalance in hormones.
The loss of bone results in a condition known as, 'osteoporosis.' The only way to prevent the condition is to ensure you are consuming enough calcium. Due to this, their blood vessels widen and then narrow, causing a sudden rush of heat to go through their body. The first effort to make to reduce this feeling is to get plenty of sleep while avoiding stimulants before going to sleep. If you still find yourself unable to sleep after doing this, you can take a B-complex vitamin that contains vitamin B6 and B12.
The emotions are a direct result of a reduction in estrogen and might cause a woman to feel happy one moment and sad the next. Some evidence of effectiveness and safety has been established for the supplements that follow.ChasteberrySome pre-menopausal women experience symptoms more commonly associated with premenstrual syndrome (PMS). For centuries, folk medicine practitioners have used the berry of the chaste tree to treat these symptoms.

Scientific evidence suggests that chasteberry or its extract might help to relieve this particular symptom of perimenopause.Black CohoshChart showing supplements for menopause - Post to PinterestBlack Cohosh is a Native American botanical remedy that might be helpful for six months or less for controlling hot flashes. A number of studies have been published, yet the use of black cohosh remains controversial among some doctors. Experts do agree that preliminary evidence is encouraging.A large controlled study funded by the National Institutes of Health should settle the issues after the results are released. It is not clear how the buttercup family plant works to relieve hot flashes, although it might exert weak estrogenic activity - much like soy compounds, and help alleviate wild swings and sudden drop-offs in natural estrogen production.HMR LignansLignans are a class of compounds obtained through the diet from food sources that are rich in fiber, such as sesame and flaxseed. They become active in a woman's body after they are converted in the digestive tract to an active compound called, 'enterolactone.'Higher levels of enterolactone have been associated with a reduction in the risk of breast cancer in women. One especially beneficial lignin is called, '7-hydroxymatairesinol (HMR) lignan,' and is extracted from Norway spruce trees. Along with significant breast cancer protection, HMR lignans might help improve blood lipid profiles in menopausal and post-menopausal women.SoySoy is a fundamental component of the Asian diet and its prominence might help to explain why Asian women report fewer complaints related to menopause than Western women. Diet most likely also has a role in Asian women's lower rates of osteoporosis and breast cancer in comparison to Western women.
Studies have shown that women with the highest consumption of soy have reduced experience of osteoporosis of the spine.Osteoporosis is a potentially serious condition, one that affects many women during and after menopause. Their bones lose mineral content and become more brittle, increasing the likelihood of breaking. Studies have shown that women with a higher intake of omega-3 fatty acids, easily obtained from fish oil, are less likely to experience depression. Omega-3 fatty acids are anti-inflammatory and in cases where antidepressant medication has been prescribed to treat depression, have been show to improve the effectiveness of pharmaceutical therapy. They may also alleviate mood-related symptoms such as anxiety and irritability.The natural compound, 'S-adenosylmethionine (SAM-e),' is available in supplement form.
Studies have linked use of SAM-e to lower rates of depression, as well as faster onset of effectiveness when taken with prescription antidepressants.

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