Do you feel worn out … all the time? You’re not alone. Menopause can cause fatigue, leaving many women feeling drained and struggling to manage their expanding “to-do list.”
Fortunately, there are natural ways to fight this fatigue, so you can get your energy back and start living life again. I share many of my strategies in this video.
Let’s explore all the best ways to treat menopause fatigue naturally.
Dr. Gala’s Quick Take
Yes, you can certainly manage menopause fatigue naturally by adopting a nutritious diet, staying active, and getting enough rest. These lifestyle changes are highly recommended for alleviating fatigue during menopause.
Exercise Reduces Menopause Fatigue
To help reduce menopause fatigue, you can start by incorporating regular exercise into your daily routine. Physical activity helps boost energy levels and improves overall mood. Exercise can also combat the risks associated with menopause, such as cancer, heart disease, and diabetes. Gentle exercise programs have been shown to have positive effects on physical and mental health during menopause.
Additionally, increasing vitamin D intake through diet and lifestyle changes, as well as maintaining a healthy weight, can all help manage fatigue. Regular exercise is essential for maintaining overall health and protecting against diseases. Incorporating physical activity into your lifestyle can help reduce the increased risk of heart disease during menopause.
Making time for regular exercise and other lifestyle adjustments can help you combat menopause fatigue naturally.
Fasting
You may want to consider intermittent fasting as part of your natural approach to managing menopause fatigue. Fasting can help maintain a healthy weight, which is important for menopause. Additionally, some individuals find that fasting increases their energy levels and overall well-being.
For best results, combine intermittent fasting with a balanced diet and other lifestyle changes. Transitioning into a healthy diet is the next step to take in managing menopause fatigue naturally.
Diet
Making dietary changes is one way to naturally combat menopause fatigue. Incorporating calcium-rich foods like green leafy vegetables, tofu, beans, and sardines is important for good bone health. Vitamin D, found in sunlight, oily fish, eggs, and fortified foods, is also crucial for bone health.
You might be wondering why dairy is missing from this list. When scanning the biofield of members for the type of toxicity that is causing health issues, dairy is often the first thing on the list of things to avoid. There are better ways to get the vitamins, minerals, and other “raw building blocks” your body needs to produce energy.
Eating plenty of fruits and vegetables can help with weight loss and maintenance, as well as potentially prevent diseases like heart disease, which increases after menopause. To further reduce menopause symptoms, avoid trigger foods like caffeine, alcohol, and sugary or spicy foods. They are stimulants and make fatigue worse after the initial burst of adrenaline.
Finally, drinking 8 to 12 glasses of high-quality water a day and consuming water before meals can help reduce dryness, bloating, and aid in weight management. Eating soy products, such as edamame, tofu, tempeh, and miso, can also help reduce menopausal symptoms.
Making dietary changes can help reduce fatigue and other menopause-related symptoms.
You may also want to consider incorporating supplements or herbs to help manage hot flashes and improve sleep. With the right combination of diet, exercise, and supplements, intermittent fasting can be an effective way to manage menopause fatigue. Just be sure to speak to your doctor before beginning any fasting regimen to ensure your safety.
Reduce Stimulants
As I mentioned above, triggers like caffeine, alcohol, and sugary or spicy foods are making matters worse. Limiting them is an important step to treat menopause fatigue naturally.
By being mindful of food choices, menopausal women can minimize the effects of hot flashes, night sweats, and mood changes. Limiting caffeine intake and swapping sugary snacks for whole, unprocessed foods is beneficial for managing menopause symptoms and reducing fatigue.
Additionally, eating healthy foods that are high in protein, fiber, and essential vitamins can help increase energy levels and improve overall mood.
Making small changes to your diet can have a big impact when it comes to treating menopause fatigue naturally.
Relaxation Techniques
By utilizing relaxation techniques, you can help reduce the fatigue associated with menopause. Relaxation techniques are an effective way to naturally combat the symptoms of menopause, such as fatigue and brain fog. Taking time to practice relaxation techniques can help manage stress, improve sleep quality, and reduce feelings of fatigue.
Yoga can be an effective technique combining exercise and relaxation for relieving menopause symptoms. The physical poses and breathing exercises practiced in yoga can help reduce stress and improve energy levels. Practicing yoga regularly can also improve your mood and help reduce symptoms associated with menopause, such as hot flashes.
Meditation is another relaxation technique that can help reduce menopause fatigue. Taking 10 to 20 minutes each day to practice breathing and mindfulness exercises can help improve focus and reduce stress levels. Mindfulness meditation can also help improve sleep quality, which can help combat fatigue.
Creating a routine of relaxation techniques can help reduce the fatigue associated with menopause. While it may take some time to find a routine that works for you, these natural remedies can help reduce the symptoms of menopause and improve your overall health.
Hydration
Proper hydration is key to combating the fatigue associated with menopause, so make sure to drink plenty of fluids throughout the day. Dehydration can worsen symptoms, so it’s important to stay hydrated. Consume 8 to 12 glasses of high-quality water per day to stay hydrated and reduce dryness.
Fruits and vegetables are also good sources of water, providing essential hydration. Eating foods high in water content can help reduce bloating and aid in weight management. Additionally, drinking water before meals can help you consume fewer calories.
Physical activity and sleep are also important components of a natural program to treat menopause fatigue. Regular exercise can help boost energy levels and improve mood. Meditation, yoga, and other relaxation techniques can also help reduce fatigue. Establishing a regular sleep routine and keeping the bedroom cool at night can help to promote better sleep.
Herbal Remedies to Treat Menopause Fatigue Naturally
In addition to hydrating and getting regular exercise and sleep, herbal remedies can also help reduce menopause fatigue.
Caution: I don’t recommend taking ANY supplements long-term. I use supplements to “bridge the gap” short-term for an identified deficiency. Long-term supplementation creates lazy internal systems.
That being said … in the short-term …
Herbal supplements like black cohosh and valerian root may reduce menopausal symptoms and anxiety.
Soy lecithin can help increase vigor and lower blood pressure.
Flaxseed, whether ground or in oil form, contains omega-3 fatty acids and lignans to help lower cholesterol and act as a phytoestrogen.
Vitamin E, when topically applied to the vagina, can improve lubrication and reduce hot flashes.
Foods is medicine and barley, sesame, lentils, flaxseed, soybeans, and tofu all contain phytoestrogens. This helps to balance estrogen levels reducing hot flashes and night sweats.
These herbal remedies can provide relief for menopause fatigue when used alongside other treatments.
It’s important to consult with a healthcare professional for advice before taking any herbal supplements.
Thermostat Setting
Adjusting the thermostat setting to a cooler environment at night can help you manage the discomfort associated with hormonal fluctuations during menopause. Keeping the bedroom cool can improve sleep quality and reduce the frequency of night sweats. Lowering the thermostat setting may help reduce hot flashes and night sweats, allowing you to get more restful sleep.
This can also aid in managing the impact of hot flashes on sleep and boost energy levels, improving overall mood and well-being during menopause. It’s important to take into account other factors like diet and lifestyle to help manage symptoms.
Taking a holistic approach to managing menopause fatigue can help you move through this stage of life with greater comfort and ease.
Sleep Hygiene
Improving your sleep hygiene can help you manage menopause fatigue naturally. Establishing a regular bed and wake time is essential to getting enough quality sleep. Going to bed and waking up at the same time each day trains your body to recognize when it’s time to sleep and helps you feel more refreshed in the morning.
You can reset your circadian rhythms that support your body’s natural process for falling and staying asleep. Just head out for a brisk 30-minute walk right before dark. The light from the setting sun will work its magic. And, you’ll get the added benefit of the exercise.
It’s also important to avoid electronic devices and bright lights in the evening, as screens can be stimulating and disrupt your sleep. Before you go to bed, try a warm shower or bath, or engage in relaxation techniques such as yoga or meditation. This can help prepare your mind and body for sleep.
Lastly, resist the temptation to do one last thing before turning out the lights.
Professional Advice
If your efforts to deal with chronic fatigue haven’t been successful, seeking professional advice may be the best way to treat menopause fatigue naturally.
Consulting with a healthcare professional that specializes in holistic medicine will help you determine the best course of action for your individual needs. This could include lifestyle changes or the use of supplements. It’s important to discuss the risks and benefits of all treatment options to ensure that you’re making an informed decision.
Conclusion
Combatting menopause fatigue can be a difficult journey, but with the right guidance and strategies, you can feel like you’re riding the waves of energy again.
Regular exercise, sleep hygiene, and herbal remedies can act as the wind in your sails, propelling you through the day with renewed energy and vitality.
Don’t be afraid to ask for help or advice from professionals along the way – it can be the difference between feeling stuck in the doldrums and soaring with the wind.
“If you came into my office, I’d ask you a lot of questions that would help us connect the dots … so that together we can deal with your toxic stress. Every situation is unique and you need a plan that works for you. Not a one-size-fits-all solution.
If you’re thinking you can’t come into my office, don’t worry. I’ve put all of my initial questions together in a quiz.
So if you’re thinking that managing chronic stress just isn’t possible … or even the answer … for you, I want to show you what you may be missing. And how you can identify the toxic stressors that are creating your symptoms with my free quiz. You can get started HERE.” – Dr. Gala
