Fatigue is prevalent in today’s 24/7 world. You’re constantly on, juggling work, family, friends, volunteering, and much more. It’s no surprise that your energy levels feel like they’re constantly low. But perimenopause can make it feel like your energy has bottomed out. Some days, it isn’t just “I don’t want to exercise today” tired, it’s “I’m not sure I can get out of bed today” tired.
Feeling fatigued all the time regularly tops the list of symptoms every time we survey women. About 85 percent of women report experiencing exhaustion that isn’t relieved with more sleep. Of those 66 percent said fatigue interfered with their quality of life.
Like so many symptoms, menopausal fatigue is due in a large part to hormone changes and the downstream effects.
The levels of estrogen and progesterone are changing all at once and these interact with the endocrine hormones associated with energy from the adrenal and thyroid. This instability can be hard for the body and can lead to crushing fatigue.
Your brain has a lot of estrogen receptors, and when estrogen declines, so does some of the regulation that it provides. For example, estrogen helps control cortisol, the stress hormone. When that regulation is weakened, the increased stress response can result in crushing fatigue.
And feeling tired goes hand-in-hand with another common perimenopausal symptom”trouble sleeping. When you’re waking up frequently at night or have trouble falling asleep, it’s little wonder that the next day you feel drained.
Like so much else in perimenopause, fatigue is likely temporary, but that temporary can be years long. Here are some ways to feel more energized in the meantime.
Get moving. It’s probably the last thing that you want to do, so start with just a simple walk. Being physically active raises your energy levels and helps you sleep better (just don’t do strenuous workouts within a few hours of bedtime). It can also boost the feel-good hormones that may be in short supply at this time. And you don’t have do a body-drenching workout. Yoga and tai chi have been found to help with menopausal fatigue, according to research in the journal Maturitas.
Hydrate. Even low levels of dehydration can leave you feeling drained. “I slam two big glasses of water in the afternoon to fight fatigue,” says Laura Boulay of One Million Women Walking. And then, not surprisingly, she goes for a walk. Water is your best choice for hydrating. In addition, eating more fruits and veggies”many are over 80 percent water”can add some serious fluids along with important nutrients.
Keep your blood sugar levels even. Unfortunately, some of things you might do when you’re feeling exhausted”grabbing a doughnut or sipping a sugary-laden coffee drink”can upset your blood sugar levels and your energy. Refined carbs (white bread, crackers) and sugar cause spikes in blood sugar that result in a burst of energy. But it’s short lived, and you quickly crash, often feeling worse. To keep your blood sugar”and energy”levels on an even keel, eat plenty of whole grains, vegetables, fruit, lean protein, and healthy fat. Aim to have a mix at each meal. Eating smaller meals more frequently might also help keep your energy up.
Rediscover naps. Maybe you haven’t napped since your mom made you, but now might be the time to reinstitute nap time. While you should still take steps to get enough sleep, during this time when a good night’s rest may be elusive, a quick snooze during lunch may be the pick-me-up you need. Research shows that naps can improve your energy and mood and increase alertness and performance. Just keep them to under 30 minutes so you’ll be less groggy when you wake up.
Get a blood test. A variety of nutrient deficiencies can lead to fatigue or conditions that cause it like anemia (low iron levels). Heavy and/or more frequent periods can put you at risk for anemia. Low levels of vitamin D, omega 3s, B vitamins, and magnesium can also lead to fatigue.
Check your meds. Some prescription and over-the-counter medications, or combinations of, may be making you tired.
There are other issues that could be causing or contributing to your fatigue, such as thyroid problems, autoimmune disorders like arthritis or chronic fatigue syndrome, diabetes, or heart conditions. If fatigue is extreme, a recent onset, or generally disrupting your day-to-day life, check with a doctor to identify and treat all the factors.
The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
Yup, you can add body odor to the list of “weird stuff that happens at menopause.” But take heart, this may be one of the more easily managed symptoms.
If you’re at or approaching menopause, you may have noticed your body smells differently. The deodorant and anti-perspirant you’ve used for years, even decades, may no longer work, making you more self-conscious. Even the feeling in your armpits may be different”stickier and heavier. While these changes may not be pleasant, they are normal.
Hormone imbalances and body odor often go together. Dips in estrogen can trigger hot flashes and night sweats, meaning you simply sweat more, which in turn can result in more odor.
This is also a time of life filled with high levels of anxiety or stress, which can make you sweat, too. Unlike sweat resulting from warm temperatures or exercise, anxiety sweat is different”and often more malodorous. Sweat itself is odorless, but when it combines with bacteria on your skin things start to get stinky. Anxiety sweat is produced by the apocrine glands, found in your armpit and groin areas, and it’s a fatty sweat (eew) that bacteria love.
The good news: when hormones, anxiety, and stress settle down after you reach menopause, so does the BO. Until then, there are ways to feel fresher.
The obvious is to ramp up your personal hygiene with more frequent bathing, but sometimes that’s not enough or not always practical. Here are more strategies.
Be prepared. Carry cleansing wipes for a quick refresh anytime, anywhere. Just be sure the product you use is gentle enough for frequent application, particularly if you’re using it down there. Look for a wipe that is pH balanced and contains natural, moisturizing ingredients like aloe and vitamin E.
Get more of these minerals: zinc and magnesium. Zinc is found in oysters, tofu, chicken, yogurt, and shitake mushrooms. Foods high in magnesium include spinach, pumpkin seeds, lima beans, tuna, brown rice, and almonds.
Wear wicking fabrics. Natural fabrics, such as cotton, wool, and silk allow your skin to breathe and are a great choice for every day. When you’re exercising, synthetic fabrics like polyester or nylon pull sweat away from your skin so it evaporates more quickly to keep you cool and less pungent.
Go green. Adding wheatgrass, spinach, and other greens to your diet will increase your intake of chlorophyll. This green pigment in plants may have some deodorizing properties.
Chill out. Less stress can mean less sweat”especially the stinky kind. Meditation and yoga are great ways to quiet your mind, and a relaxing walk outdoors can ease anxiety.
Skip or limit these foods: Red meat, spices, garlic, onions, sugary foods, and alcohol all release compounds through the skin that can contribute to odor. Also, watch out for caffeinated beverages and spicy foods that may make you sweat more.
Minimize hot flashes and night sweats. We know, easier said than done, but here are some science-backed remedies that may help. And the more you can keep your cool, the less you’ll sweat and the less you’ll be doing the sniff test to make sure you’re not offending anyone.
Some treatments, such as prescription-strength deodorants and Botox to paralyze sweat glands, are available from medical professionals only. If you don’t find relief from excessive sweating and body odor, and they are interfering with your life, don’t hesitate to see a doctor. They can also check for other causes, such as thyroid issues like Graves’ disease.
If your body odor has a fruity or bleach-like scent, be sure to talk to your doctor. A fruity odor may be a sign of diabetes, and a bleach scent may indicate liver or kidney problems. Other accompanying symptoms you should watch out for include, enlarged thyroid, bulging eyes, vision problems, unintended weight loss, more frequent bowel movements, and trembling in hands and fingers. If you are experiencing any of these along with body odor, check with your doctor.
The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.
During pregnancy, morning sickness or feeling nauseous affects most women so it gets lots of attention. Not so when it happens later in life. Thankfully, it’s less common and less frequent during menopause than during pregnancy. Since there are so many possible causes of an upset stomach, its connection to this stage of life is probably overlooked. But for those experiencing it, stomach issues can be unpleasant and disruptive.
There hasn’t been much research on menopause-related nausea, so the best we have are some educated guesses.
One theory points to the decline in progesterone. Low levels of this hormone and estrogen may contribute to GI troubles. These hormones fluctuate during regular menstrual cycles, so if you’ve experienced nausea related to your cycle in the past or during pregnancy, you may find yourself dealing with it again in perimenopause and menopause.
Nausea may also result from other menopausal symptoms such as strong hot flashes, headaches especially migraines, dizziness, fatigue, anxiety, and heart palpitations. In addition, nausea can be a side effect of some medications like hormone replacement therapy and antidepressants prescribed to help alleviate symptoms like hot flashes.
If you find yourself nauseated first thing in the morning, dehydration may be to blame. If you’re eating too much junk food or not eating enough, low blood sugar levels may be behind your nausea. Here are some more ways to find out what’s upsetting your stomach and calm it down.
Take a pregnancy test. It’s less likely in perimenopause when your periods may be erratic, but not impossible.
Do some detective work. Is there a pattern to your problem? When does it strike? If you’re still having periods, does it happen a few days ahead of your cycle? Does it occur before or after mealtimes? Too much wine, coffee, sugar, and spicy foods may be to blame. Is it related to eating certain types of food? For example, as you get older, your body can have a harder time digesting dairy. Does drinking some water help? If so, it could be dehydration. Is it related to any medication you take? If you can uncover triggers for the nausea, you can avoid or manage them more effectively to get relief.
Look at recent changes. Have you started taking a new medication? Are you eating or drinking something new? Do you have any new stressors in your life? Any changes in your sleeping or eating patterns? If these changes coincided with the nausea, they could be related.
Adjust your eating habits. Limit or avoid spicy, greasy, and sugary foods which can all upset your stomach. Ditto for alcohol, coffee, and any other food triggers that you discover. Eat smaller, more frequent meals, and take your time while eating. Be sure to drink a lot of water during meals, which helps with digestion. Don’t skip meals, even if you’re feeling queasy. Having no food in your stomach may make matters worse, so at least try something bland like white rice or saltines (just like they recommend to pregnant women).
Experiment with relaxation techniques. Before you skip over this tip because you’re thinking “Yeh, right,” or you’re sick of hearing it, there’s some information you may not have heard. Your body has a gut-brain axis, a communication system between your brain and your belly. Because of this connection, stress had been shown to physically alter aspects of your gastrointestinal tract that can result in symptoms like nausea. It could be worth finding a way to ease some of the stress in your life.
Try some spices. Ginger is a popular remedy for general nausea so it might help during menopause too. Other spices that may offer some relief are fennel and cinnamon. They’ve been shown to be effective for relieving pregnancy and menstrual nausea, according to studies.
Treatment for nausea often requires discovering the cause, so checking with your doctor may offer faster relief. Gastroesophageal reflux disease, commonly referred to as GERD, is similar to heartburn and can result in nausea. Other conditions that can cause tummy troubles are peptic ulcers, diabetes, and migraines.
The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy.