Menopausal Fatigue Is Real. But You Can Get Your Energy Back

Have you started to notice that even simple tasks feel like climbing a mountain? Or do you need more breaks than usual during the day? Maybe it takes longer to bounce back from physical activity.

These feelings that seem to have moved in permanently during your 40s or 50s have a name: menopausal fatigue.

The good news? You can fight it.

Is Menopausal Fatigue Common?

When people think of menopause, hot flashes and the end of periods are usually what come to mind. But there’

s another symptom that often flies under the radar: fatigue.

In fact, a study of 300 women shows that 19.7% of women before

 perimenopause feel mentally or physically tired. That number jumps to 46.5% during perimenopause. And a whopping 85.3% of women in postmenopause said fatigue had become part of their daily life.

So, yes. Menopausal fatigue is one of the common symptoms women experience in midlife.

     

But Why Am I So Tired During Menopause?

It’s tempting to blame your schedule and your workload. And those definitely play a role. However, the root of this energy nosedive lies in your hormonal system.

As you move through perimenopause and into menopause, your body gradually reduces production of estrogen and progesterone. These hormones don’t just regulate your cycle; they interact with almost every system in your body. Think of them as quiet background conductors that shape your mood, metabolism, sleep, energy, and more.

As these hormones fluctuate and eventually decline, they create ripple effects. Your adrenal glands may be overworked, pumping out cortisol to compensate for the hormonal shifts. Furthermore, your sleep quality often takes a serious hit. No wonder you feel like your battery’s constantly stuck at 20%.

How Long Will Menopause Fatigue Last?

Menopause fatigue can eventually go away, but how long will it take? That might depend on your lifestyle, overall health, stress levels, and sleep quality. On average, most menopausal symptoms tend to ease within 7 to 9 years. But for about a third of women, they can last even longer, up to a decade.

Now, I want you to know this: Just because fatigue is common doesn’t mean you have to settle for feeling drained and running on empty. 

Movement Energizes You. Yes, Even When You’re Tired!

When you’re wiped out, moving your body sounds like the last thing you want to do. But a bit of physical activity might be exactly what your body needs to feel more awake.

Researchers studying postmenopausal women found that women who engaged in moderate-to-vigorous physical activity regularly reported higher energy levels. And there’s a reason for that.

During exercise, your body produces more mitochondria, tiny structures within cells that convert oxygen and food into energy. This, along with better oxygen circulation and a boost in feel-good hormones, helps your body produce and use energy more efficiently, so you feel more energized.

If working out or going to the gym sounds like too much right now, you’re not out of options. Fascia stretching and yoga have all been shown to help reduce fatigue and improve emotional well-being during menopause.

What’s more, you could go for a brisk walk and soak up some sunlight (which helps reset your body’s natural rhythm), try a dance class that lifts your spirits, or mix in some swimming, cycling, or light strength work a few times a week.

What matters most is finding something you actually like, doing it regularly, and paying attention to how your body feels, not pushing through just to check a box.

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Disclaimer: This isn't medical advice. Before making any changes to your routine, consult a medical doctor.