Menopause Symptoms - Fatigue

Fatigue is one of the most frequently reported menopause symptoms, and perhaps unsurprisingly, its most common cause is sleep deprivation, which is largely due to fluctuating hormone levels. Around this time, androgen, the 'male' hormone we produce associated with energy levels and a sense of well being - begins to decrease. A drop in estrogen levels can also produce sleeping problems.

Another common culprit is diet. A high-carbohydrate, low-fat diet can play havoc with your metabolism. It encourages high levels of insulin, which lead to low blood sugar levels. If you drink fizzy drinks, tea or coffee, the caffeine content leads to a release of adrenaline, which further upsets the insulin- sugar balance.

Fortunately, there are a number of things you can do to bring your energy levels up.

Diet

To raise blood glucose levels it is important to eat carbohydrates with a low or medium glycemic index. These provide a gradual and sustained release of energy. Be sure, too, to include plenty of foods containing B vitamins, particularly if you eat a high carbohydrate diet. Sufficient fat and protein are also needed to maintain healthy cellular function; choose healthful fats like linseed, avocado or olive oil, and protein in the form of lean meats, poultry or soya products.

Seaweeds of all kinds can nourish your nervous, immune and hormonal systems. Try eating a portion as a vegetable at least once a week and get into the habit of adding some to soups and salads.

Eating several small meals or snacking throughout the day can reduce the energy-sapping drops in blood glucose levels that occur between meals - as can cutting down on caffeine drinks and alcohol.

Herbal Remedies

Siberian ginseng is commonly taken to increase stamina and boost the immune system. Traditional Chinese Medicine (TCM) treats exhaustion with energy tonics that contain ginseng.

Exercise

Lack of exercise leads to inactivity, while keeping active and fit gives you more energy and stamina. Even a brisk 10-minute walk will shift your mood and raise your energy levels.

Many eastern-based practices, such as meditation, yoga, t'ai chi, qi gong and shiatsu, are based on moving energy around your body to revitalize you.

Another effective practice is skin brushing. Several minutes of scrubbing in the morning will boost your circulation and raise your energy levels. If you have an existing skin problem you can still scrub, just avoid the affected area. Adding the juice of a tablespoon of grated ginger will boost the beneficial effects.

Stress Reduction

Overdoing anything, even something as good as exercise, can also lead to fatigue, so make sure you pace yourself. Take more breaks and, if necessary, cut back on some of your activities. Include plenty of enjoyable activities, even socializing, which can relieve the stress of a hectic schedule.

Many therapists suggest that clearing your life of clutter - whether it's clearing up your desk or learning to let go of situations beyond your control - will stop your energy from being sapped. Nicotine is also an energy sapper, so if you smoke you should stop.

Chemical Treatments

Testosterone supplements in patch or cream form have been tried, but this use of the drug is not licensed in some countries, nor have studies shown it to be effective.

Empower yourself with the knowledge to make informed decision about dealing with your menopause symptoms, from finding natural remedies for menopause relief and night sweats to understanding the causes of hot flashes and whether or not to use prescription or natural hormone therapy treatments.

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