Menopause and Fatigue - Discussion, Causes, Remedies

Why are menopause and fatigue associated?

Fatigue and tiredness occur during menopause for many reasons, including hormonal changes, insomnia, decreased concentration or increased stress, as well as latent and unprocessed or unresolved emotions like sadness, anxiety or anger.

During menopause, the brain chemicals that control sleep undergo many changes which can disrupt the normal sleep pattern and lead to insomnia or changes in mood and outlook. In this day and age, many women already cut back on the amount of sleep they allot themselves, and feelings of anxiety over “to-do lists” and other worries can rob one of sleep. Our natural biological rhythms can be easily disrupted by over stimulation in the form of media, caffeine, and other sources.

Diet, too, can cause increase the link between menopause and fatigue. For instance, the over consumption of carbohydrates, which many women crave during perimenopuase, may lower blood sugar levels.

Many women experiencing menopause also find that hot flashes and night sweats lead to sleep deprivation. Once control can be obtained over the hot flashes, sleep can become more restful, and they do not have to become plagued by the onset of menopause and fatigue at the same time.

The imbalance of the progesterone particularly can create chaos in the central nervous system, while imbalanced estrogen has been shown to be a cerebral irritant, working on the body and its responses much like adrenaline. Several methods can work to stabilize hormonal levels and decrease fatigue. Natural progesterone cream, estrogen replacement, acupuncture, and various herbal remedies may prove effective.

Fatigue can also be triggered by excessive caffeine (as it over stimulates the body, providing only temporary relief from overtiredness), alcohol consumption, and lack of exercise. Avoiding these elements can thus reduce the menopause and fatigue connection.

Exercise should ideally occur in the morning, so as to jump start the day. Try not to exercise three hours before bedtime, as the increased activity boosts metabolism and stimulates the central nervous system, making deep restful sleep difficult. However, relaxation exercises like hatha yoga, tai chi, or meditation can be used to unwind, calm the mind, and prepare the body for rest.

If returning sleep to normal levels does not remove fatigue, certain herbal remedies can be used to alleviate the menopause and fatigue link.

• Gotu Kola - An Ayurvedic Indian herb which contains no caffeine but does have other stimulant properties that effectively treat feelings of fatigue. Gotu kola has also been shown to boost mood and outlook, and eliminate the depression which has been shown to be linked to chronic fatigue in menopausal women.
  
  
• Licorice - Women with fatigue often fail to produce enough adrenal hormones, a condition which licorice root counteracts. It appears to be the closest equivalent of an adrenal supplement occurring in nature. The product should be standardized to 12 percent licorice for optimum effectiveness. Large doses will increase blood pressure, so be sure not to take it if you have hypertension or related conditions.
  
  
• Ginger -Although the exact processes have not been determined, ginger appears to increase energy by stimulating the immune system. Strong immunity means that the body can direct its energies to other processes and not have to concentrate on eliminating disease pathogens.
  
  
• America, Asian, or Siberian ginseng - On varying levels, members of the ginseng family attack the stress fatigue while boosting circulation. Do not take ginseng with caffeine, however, as you may become over stimulated and jittery.
  
  
• Blue Green Algae and Wheat Grass - Increasingly popular components of energy smoothies and shakes, both algae and wheat grass have large quantities of magnesium, a deficiency of which can cause fatigue.

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