Menopause: how to fight fatigue naturally ?

Wondering why you feel tired during menopause? This natural transition phase in a woman's life is marked by a variety of symptoms, of which fatigue is one of the most common and important. Over 85% of post-menopausal women and almost 46% of peri-menopausal women experience intense fatigue, often described as weariness, which affects their quality of life and their mental and physical well-being. This fatigue is exacerbated by symptoms such as hot flushes, night sweats and sleep disturbances, all of which are of course linked to the hormonal fluctuations of menopause. We'd like to explain these symptoms to you, and show you what you can do to manage this fatigue, which is mainly the result of hormonal upheaval and not simply a lack of sleep or stress. A better understanding of these mechanisms will help you regain your energy and quality of life.

Why are we tired during menopause ?

Among the many symptoms of menopause, intense fatigue is one of the most common. Why do we feel tired during menopause? It’s a difficult question to answer simply, as so many factors seem to influence fatigue. The main factor is, of course, the famous hormonal change typical of this phase of life, with fluctuating estrogen and progesterone levels constantly regulating our fatigue levels. These hormones are essential for energy management at cellular level, and have a direct impact on the feeling of fatigue.

As well as energy, sleep is also affected. Hot flushes and night sweats, common at this time of year, can interrupt sleep, preventing adequate rest and making you more tired during the day.

Stress and anxiety, exacerbated by menopausal symptoms, also play a role. These factors, coupled with daily challenges such as work and family obligations, can sap energy, making daily tasks more arduous.

It’s also important to consider that health problems such as iron deficiency or low thyroid function, which can occur with menopause, can also accentuate fatigue. Consulting a doctor to rule out these causes and obtain a proper diagnosis is therefore essential.

What are the symptoms of menopausal fatigue ?

Menopausal fatigue is often the result of a combination of interconnected symptoms. Hot flushes and night sweats top the list. These episodes significantly disrupt sleep, resulting in marked daytime fatigue.

Here is a detailed list:

Falling estrogen levels

The main reason for fatigue during menopause is the drop in estrogen. As estrogen plays an essential role in regulating energy metabolism, its reduction leads to a drop in physical tone, resulting in a feeling of constant fatigue.

What’s more, this hormonal drop also affects brain function, impacting concentration and increasing feelings of weariness. This explains why many women experience intense fatigue during this period.

Sleep disorders

Sleep disorders during menopause, often caused by nocturnal hot flushes, disrupt sleep cycles, making it difficult to fall asleep and get a good night’s sleep, thus accentuating the feeling of daytime fatigue. With age and the hormonal changes that occur during menopause, sleep quality deteriorates. Nights become shorter and are often interrupted by awakenings, contributing to the accumulation of fatigue.

Other problems such as insomnia or early night-time awakenings add to the already complex picture, further contributing to the feeling of exhaustion felt by many menopausal women.

Mood disorders

Mood disorders, such as anxiety and depression, are also common symptoms that exacerbate fatigue. There’s a fine line between depression and fatigue, and these conditions can make everyday tasks particularly challenging.

Weight gain and appetite disorders

Weight gain and changes in appetite also play a part in increasing fatigue.Shrinking muscle mass and reduced physical tone, the consequences of ageing and hormonal upheaval, can lead to muscular fatigue and a general lack of energy.

Finally, certain pathologies, such as iron deficiency or thyroid dysfunction, can also be the cause of fatigue. It is essential to consult a healthcare professional to rule out these potential causes and obtain a proper diagnosis.

What natural solutions are there to combat fatigue during menopause ?

The fatigue associated with menopause can be alleviated with a variety of natural solutions. The aim is to improve quality of life by reducing the uncomfortable symptoms often associated with this stage.

Vitamins for menopausal fatigue

A balanced diet is also essential. Eating good-quality fruit, vegetables and protein provides the nutrients needed to maintain energy levels. Foods rich in phytoestrogens, such as soy, can also relieve menopausal symptoms, including fatigue.

As we all know, what we eat has a direct impact on our state of fatigue. If menopause makes you prone to fatigue, it’s time to revisit your diet. A number of vitamins and minerals are recommended to combat fatigue:

all B vitamins (B1, B2, B3, B5, B6, B8, B9 and B12);
vitamin C ;
Zinc ;
iron ;
magnesium.

Natural food supplements for physical and mental fatigue

An effective solution, in the form of dietary supplements for menopause, is still an important option! Magnesium, for example, can help regulate your nervous state and reduce stress and anxiety, which often contribute to the feeling of fatigue you feel. N atural menopause products rich in minerals and iron are also great allies in the fight against fatigue.

Medicinal plants such as lemon balm, valerian, hawthorn and passionflower can help you fall asleep and improve the quality of your sleep. St. John’s wort is also recommended for its stimulating effect and ability to ward off melancholy.

The use of essential oils, for their part, can offer a soothing effect. Mandarin, lavender and petit grain bigarade oils have mild sedative properties that can help relieve stress and promote better sleep.

Miyé natural food supplements

Against fatigue

[MY] ESSENTIELS SÉRÉNITÉ is a dietary supplement that acts specifically on cycle-related mental and physical fatigue.

Essentiel Sérénité

It combines 3 forms of magnesium (bisglycinate, sickle and citrate) to fully cover magnesium needs, which are often lacking during menopause. In addition to its triple magnesium content, it contains 3 adaptogenic plants: saffron, griffonia and rhodiola, all of which are well-known for their ability to reinforce the action of magnesium. The combination of these ingredients alone contributes to the synthesis of hormones essential for reducing fatigue.

Fight hormonal imbalance leading to fatigue

[MY] ESSENTIELS FEMININE BALANCE has been specially developed to support hormonal imbalances leading to symptoms of physical fatigue (tiredness, mental fogginess…) through its regulating action.

Feminine Balance

This dietary supplement is dosed with active ingredients recognized by several studies that prove its action on 3 levels of the root causes of fatigue linked to hormonal imbalances (PMS, Endometriosis, PCOS and perimenopause…).

Conclusion

Menopause-related fatigue is a complex, multifaceted symptom, resulting from hormonal changes, sleep disorders and stress factors. It’s essential to recognize that this fatigue goes beyond simple sleep deprivation, and can be managed with the right strategies.

Natural solutions such as exercise, a balanced diet and dietary supplements can help improve quality of life. Medical options, including hormone replacement therapy and iron supplements, may also prove useful.