The perimenopause phase of a woman’s life can bring a lot of change — and a lot of fatigue. Thankfully, when it comes to perimenopause fatigue, there are several natural routes you can take to help curb that exhaustion and feel more like your younger, energetic self again.
So, let’s break down what you need to know about perimenopause fatigue, how it affects your hormone levels, and what you can do naturally to boost energy levels.
Key Takeaways:
- Why Fatigue During Perimenopause? Hormonal fluctuations, particularly in estrogen and progesterone, can cause persistent feelings of exhaustion.
- Understanding Hormones and Energy Levels: Decreasing estrogen levels affect the body’s ability to maintain consistent energy throughout the day.
- Natural Remedies for Perimenopause Fatigue: Dietary changes, natural supplements, and improving your sleep hygiene are all natural ways you can help fight the fatigue that comes with perimenopause.
- Additional Tips for Managing Fatigue: Staying active, prioritizing rest, and even drinking plenty of water can all help you better manage perimenopause fatigue.
- How Dr. Karen Threlkel can help: Dr. Threlkel offers personalized naturopathic treatments to naturally manage fatigue and other perimenopausal symptoms.
Why Fatigue is Common During Perimenopause
Unfortunately, fatigue is one of the most common and challenging symptoms that women experience during perimenopause. As the body transitions toward menopause, significant hormonal fluctuations can lead to feelings of exhaustion that seem to persist no matter how much rest you get.
The main culprit behind perimenopausal fatigue is the imbalance of key hormones, especially estrogen and progesterone.
These hormones play crucial roles in regulating sleep, mood, and energy levels.
As estrogen levels decline, it disrupts the body’s ability to maintain consistent energy, often causing feelings of sluggishness and exhaustion.
Along with this, low progesterone levels can impact the quality of your sleep, leading to insomnia or frequent waking throughout the night, which exacerbates daytime fatigue.
However, understanding that fatigue is a normal part of perimenopause can help you take proactive steps to manage it.
With the right natural remedies and lifestyle adjustments, it’s possible to restore energy levels and improve overall well-being during this transition — and that’s exactly why we’re here.
Learn more about perimenopause symptoms in our blog post.
The Link Between Hormonal Changes and Energy Levels
As we just discussed, during perimenopause, hormonal imbalances directly affect how the body generates and uses energy.
As estrogen decreases, it can disrupt the body’s natural rhythms, making it harder to maintain consistent energy throughout the day. This often leads to increased fatigue, especially in the afternoon or early evening.
Progesterone’s drop further complicates things, as it plays a role in regulating restful sleep. With less of this hormone, the body may struggle to recover properly overnight, leaving women feeling tired even after what seems like a full night’s sleep.
Additionally, fluctuating hormone levels can lead to higher cortisol production, making stress harder to manage.
What is cortisol? Explore more in our blog post.
Elevated stress drains energy reserves faster, causing feelings of exhaustion that are difficult to shake. These hormonal shifts also affect metabolism, slowing down the body’s ability to convert food into energy efficiently.
All in all, the cumulative effect of these changes is a noticeable decline in energy, making fatigue one of the most common and frustrating symptoms of perimenopause.
Natural Remedies for Managing Perimenopause Fatigue
If you’ve found yourself feeling more tired than usual lately, there are a few different natural options you can try to help manage your perimenopause fatigue.
From dietary changes to consuming supplements and even enhancing your sleep hygiene, let’s talk about the ways you can fight this exhaustion without relying on unnatural chemicals and medications.
Dietary Changes
What you eat has a direct effect on your energy levels. Because of this, women experiencing perimenopause should focus on incorporating whole, nutrient-dense foods into their diet that provide steady, long-lasting energy.
Foods rich in fiber, like vegetables, fruits, and whole grains, help maintain stable blood sugar levels, preventing the energy crashes that often follow refined carbohydrates.
Also, adding more lean protein, such as fish, poultry, and plant-based sources, can support muscle health and metabolism, which naturally declines during perimenopause.
Try updating your grocery list just a tad this week and see what changes in your daily energy levels.
Supplements
Along with dietary changes, you could also try incorporating certain natural supplements into your daily routines.
Certain vitamins and minerals can help replenish energy stores and reduce the impact of hormonal fluctuations. B vitamins, for example, are essential for energy production and stress management.
Magnesium, too, can aid in improving sleep quality, while adaptogenic herbs like ashwagandha and rhodiola help the body better cope with stress and reduce fatigue.
Of course, you should always take the time to consult with your doctor before starting new supplements.
Sleep Hygiene
Finally, Creating a consistent sleep routine is crucial for managing fatigue.
Simple changes like establishing a regular bedtime, limiting screen time before bed, and creating a calming pre-sleep environment can help improve sleep quality.
Techniques such as deep breathing or relaxation exercises before bed can also help calm the mind and prepare the body for rest.
Maybe try a slow, calming yoga flow an hour before bed to see what it does for your night of sleep!
By embracing these natural remedies, women just like you can find lasting relief from the fatigue that accompanies perimenopause, boosting both physical and mental energy.
7 Tips for Maintaining Energy and Improving Overall Well-Being
Maintaining energy levels and improving your health and wellness requires holistic approaches that benefit both the mind and body. Here are a few simple yet effective tips that may help you keep up your energy levels throughout the day — and leave you feeling more refreshed and productive than ever:
- Stay Active: Engage in regular physical activity, like walking, swimming, or yoga, to boost energy and improve circulation. Aim for moderate exercise, as overexertion can have the opposite effect.
- Prioritize Rest: Ensure you’re getting quality sleep by sticking to a consistent bedtime and minimizing disruptions. If possible, incorporate short power naps during the day to recharge without affecting nighttime sleep.
- Hydrate: Dehydration can lead to fatigue, so drink plenty of water throughout the day. Herbal teas can also be a great way to stay hydrated while providing additional benefits like relaxation or detoxification.
- Eat for Energy: Focus on small, frequent meals with a balance of healthy fats, lean proteins, and complex carbohydrates. Avoid processed snacks that can lead to energy crashes.
- Manage Stress: Practice stress-relieving techniques like mindfulness, meditation, or deep breathing exercises to keep cortisol levels in check and reduce energy depletion.
- Build a Support System: Surround yourself with a strong network of friends, family, or support groups. Emotional support can help you stay motivated and energized during challenging times.
- Listen to Your Body: Pay attention to how you feel and don’t push yourself when your body needs rest. Self-care is crucial for maintaining balance during this phase of life.
When you take the time to incorporate these tips into your daily routines, you’ll likely find yourself feeling a lot better when it comes to your overall health and wellness — particularly, your energy levels.
How Dr. Karen Threlkel Can Help
You know about some natural approaches you can take, but turning to Dr. Karen Threlkel for additional support is one of the best decisions you can make for your perimenopause symptoms.
Dr. Threlkel works closely with each patient to develop a customized treatment plan that considers your unique symptoms and health history.
By integrating natural remedies such as herbal supplements, dietary adjustments, and lifestyle modifications, she helps to alleviate fatigue and other perimenopausal symptoms without the need for synthetic hormones or medications.
In addition to targeting fatigue, Dr. Threlkel offers support for improving sleep quality, managing stress, and optimizing overall well-being. Her holistic methods promote lasting energy and vitality, empowering women to feel their best during perimenopause — and beyond.
Regaining Energy and Vitality During Perimenopause
Let’s face it: the perimenopause phase of life can be exhausting. Thankfully, understanding the root causes of fatigue and embracing natural remedies can help you restore your energy and well-being. With the right combination of self-care, stress management, and support, you can regain your vitality and feel more in control of your health.
If you’re seeking a natural approach to managing perimenopause fatigue, Dr. Karen Threlkel is here to help. Reach out today to begin your journey toward lasting energy and a renewed sense of well-being.
