For women who are experiencing perimenopause, many find it’s a period when fatigue and uncomfortable symptoms arise. This can take its toll and significantly impact everyday life. For a lot of women, it’s a relief to complete this phase, where hot flashes, disrupted menstrual cycles, and mood swings may make life less pleasant.
Perimenopause typically moves in about 10 years before menopause and can be a difficult time in your life. However, when perimenopause and fatigue emerge, you don’t have to suffer in silence. There are different approaches that you can take to minimize symptoms and reclaim your life.
Continue reading to learn more about perimenopause and fatigue, and how you can address both issues. There are several natural remedies that you can try to address your symptoms and get back to your life again.
What Is Perimenopause?
Perimenopause is the period before a woman experiences menopause. A woman’s hormone levels begin to change to prepare for the next stage of life, where ovulation ends and the reproductive years come to a close. Essentially, you will experience a decline in your estrogen levels, and you will have fewer estrogen fluctuations during your monthly menstrual cycle.
As such, this may result in a wide range of symptoms, or in some cases, no symptoms at all. This varies from person to person and depends on your body’s chemical and hormonal balance.
Perimenopause may begin at different times from woman to woman as well. You could begin seeing symptoms as early as your 30s, or things may remain normal until your 40s, when you start noticing changes.
Several factors may trigger perimenopause earlier in life. These include smoking, family history, and medical history.
In some women, hormone levels may decline, and they may experience symptoms of this decline for 10 years. However, other women may only notice a difference the closer they get to menopause.
During the last few years of your perimenopausal cycle, your estrogen levels will decline dramatically. Typically, this is when you have an increased chance of experiencing health issues. During this time, at some point, you will stop having a period. If your period ceases to show for 12 months, this signals the official beginning of menopause.
Essentially, perimenopause and fatigue cover not only the transition to menopause, but also the first year after you experience your final menstrual period.
Common Symptoms of Perimenopause
Perimenopause is the menopause transition phase of hormonal fluctuations that causes irregular periods and vasomotor symptoms due to your body’s sharp drop in estrogen production. Symptoms of perimenopause can vary from one woman to the next. Your body’s chemical and hormonal balance are factors that impact how you experience this period in your life.
However, several common symptoms that women tend to experience during perimenopause include the following:
- Irregular periods (if your period is already irregular, this symptom may go unnoticed)
- Hormone-fluctuation-induced mood swings
- Bone density loss
- Increased headaches, which may ease during menopause
- Hot flashes or sudden bursts of heat
- Heavy bleeding during menstruation that is not typical
- Fatigue, often resulting from changes such as sleep disruptions
- Night sweats, which are hot flashes that occur during sleep and can significantly impact sleeping patterns
- Vaginal dryness, caused by a sharp drop in estrogen production that can lead to pain or itching during sex
- Low sex drive
- General forgetfulness
These symptoms and signs can occur in any combination or sequence [1].
What Is Perimenopause Fatigue?
Fatigue is a painful and unpleasant subjective experience, which is common in perimenopausal women [2].
Can perimenopause cause extreme tiredness? The answer is yes. During this period, many women experience an increase in fatigue and a general loss of energy.
Fatigue may stem from hormonal changes that are typical in perimenopause, as well as underlying medical issues (diagnosed or undiagnosed) and sleep disruptions. Often, these factors are intertwined, making it tough to determine the exact source of the problem.
Sleep disturbance during perimenopause can be due to menopause-specific factors, stress, aging, psychological, or medical factors. Ultimately, fatigue sets in as a result.
During perimenopause, the levels of the hormones estrogen and progesterone change. These hormones are critical in influencing areas of the brain that are significant in sleep regulation.
Furthermore, these hormones influence the body’s circadian rhythm, the body’s 24-hour internal clock that controls cycles of alertness and sleepiness by responding to light changes in our environment [3].
As such, during perimenopause, as a result of ovulation and hormonal changes (to estrogen and progesterone levels), sleep disruption typically occurs, which then causes fatigue. Some perimenopausal women complain of trouble sleeping, and some experience insomnia.
It’s important to note that sleep disruption can be due to age-related and physiological changes or medical issues. In this case, it can be challenging to determine the culprit that’s the cause of the symptoms you may be experiencing. Some underlying health conditions, such as thyroid gland abnormalities, cardiovascular issues, diabetes, and anxiety, may contribute to fatigue.
As such, discuss with your healthcare provider any underlying medical conditions that you may have when experiencing perimenopause and fatigue. It’s important not to leave underlying conditions unaddressed, as they could worsen over time.
Lifestyle Changes That Can Improve Perimenopause and Fatigue Symptoms
Perimenopause and fatigue can be a tough time for many women, but it can also be a smooth and symptomless period for some as well. Still, for the unfortunate women who experience unwanted symptoms, there are ways to manage their perimenopausal symptoms and enjoy a more comfortable transition into menopause. Here are some beneficial tips:
Minimize Your Stress Through Practicing Stress-Relieving Techniques
Perimenopause and fatigue symptoms, along with hormone fluctuations, can cause your stress levels to climb. Stress can worsen both hormone imbalances and perimenopause symptoms. However, you can find relief by practicing several stress-relieving techniques:
- Breathing exercises
- Yoga
- Stretching
- Journaling
- Meditation
- Mindfulness
Exercise to Manage Perimenopause and Fatigue
Regular exercise can help with your perimenopause and fatigue by boosting your mood and improving energy levels. Also, it offers protection against cardiovascular disease, bone loss, and stress.
It’s especially important to do some strength training during your perimenopausal years. This will help you to maintain muscle mass and strengthen bone mass, which, in turn, protects against falls as you get older.
Your perimenopause and fatigue combination may leave you feeling demotivated to exercise, but you should consider gentle exercises, especially if you have Adrenal Fatigue. Adding something as simple as walking, yoga, swimming, biking, or hiking into your routine can make a big difference.
Quit Bad Habits
Smoking and drinking are bad for perimenopause and fatigue symptoms. Heavy smoking or drinking can negatively impact hormones and worsen perimenopausal symptoms, like hot flashes.
Improve Your Sleep Quality
Sleep disruption is commonly involved for people experiencing perimenopause and fatigue.
As such, you want to improve your sleep quality to help alleviate your fatigue and stress, and also to boost your mood. Here are some simple sleep tips to consider:
- Keep your room cool, even colder than normal, to soothe hot flashes
- Stick to the same bedtime and waketime, even on weekends
- Tackle your exercise routine earlier in the day
- Read a book or meditate in the hour before bed to soothe your nerves
- Avoid eating before bed
- Avoid phone, television, or computer screens late at night
- Don’t drink caffeine later in the day
- Avoid alcohol consumption before bed
Stay Cool
Hot flashes affect many perimenopausal women, and they can be severe for some. It can affect both mood and sleep patterns and can contribute to perimenopause and fatigue. Staying cool can help to address hot flashes:
- Wearing light clothing made from natural fibers such as linen
- Maintaining a cooler-than-normal bedroom
- Drop the pounds (focus on weight loss)
- Take cold showers
- Drink cold water or unsweetened iced tea to cool off
- Minimize your stress levels
Stick to a Healthy Diet
With perimenopause and fatigue, modifying your diet could help ensure you have the nutrients you need to balance your hormone levels.
You should ensure that your diet is balanced with fruit, green leafy vegetables, lean proteins, complex carbs, and healthy fats. You may also want to consider increasing your calcium intake during perimenopause by consuming foods such as milk, yogurt, tofu, white beans, and almonds.
Do avoid simple sugars and processed meats to maintain energy levels and fight fatigue. Additionally, stay away from caffeine and alcohol.
Consider Supplements for Perimenopause and Fatigue
Supplements may prove helpful in addressing perimenopause and fatigue. However, before starting on any supplement, be sure to talk with your healthcare provider. Some supplements that may help with perimenopause and fatigue include:
- Evening Primrose Oil
- Liquid Vitex
- Magnesium
- Vitamin D
- Black cohosh
- Phytoestrogens
- Vitamin C
Adrenal Fatigue and Perimenopause
Having Adrenal Fatigue, a condition where the body is unable to keep up with long-term stress, can result in various nonspecific symptoms such as tiredness, low mood, hormone imbalances, weight gain, the inability to fall asleep despite being tired, and the inability to handle stress, among other symptoms.
If you have Adrenal Fatigue or have been under constant stress, and you are going through perimenopause, it could be playing a role in worsening your symptoms.
Stress, hormonal changes, and fatigue are factors that influence both conditions. The Hormone Circuit connects your adrenals, thyroid, and ovaries, and if it becomes dysregulated, a vicious cycle can develop. As such, it’s crucial to address Adrenal Fatigue recovery and reduce stress, along with alleviating menopausal symptoms.
When to Call Your Doctor
While perimenopause and fatigue are connected, there are times when fatigue is not caused by perimenopause. It may be the result of a serious underlying condition like infections, heart conditions, or lung conditions. There are times when fatigue requires serious medical attention.
If you experience fatigue that is accompanied by any of these symptoms, be sure to talk to your doctor:
Shortness of breath- Muscle weakness, tiredness in your legs or arms
- Pain in your chest, arm, or upper back
- Skin rash
- Irregular, fast, or pounding heartbeats
- Thoughts of self-harm or causing harm to others
- Abdominal bloating or pain, nausea, vomiting
- Changes in your vision
- Headaches that won’t go away
The Takeaway on Perimenopause and Fatigue
Perimenopause can be a most unpleasant and trying period, especially if you find yourself more fatigued than normal. However, you don’t have to suffer alone in silence. You can reclaim your life using several different recovery approaches, including improving your sleep hygiene, gentle exercise, and improving your diet.
These can help alleviate your symptoms, including fatigue, during this transitional period of your life. At Lam Clinic, our integrative team can help you assess what’s driving your fatigue and create a personalized plan, including nutrition guidance, gentle movement, sleep support, and targeted supplements. Laboratory services may be ordered based on your history and goals, such as comprehensive blood draws and advanced testing for hormones.
Call our office at +1 (714) 709-8000 if you would like to schedule a consultation and get your recovery started today.
