Women undergo several physical changes at various stages of their lives that are related to their menstrual cycle. While they start approaching their late 40s or early 50s, they may experience symptoms such as hot flashes, mood swings, sleep disorders and changing hormones. This indicates the beginning of perimenopause, the transitional period before the onset of actual menopause.
Taking to Instagram, Casey Farlow–a nutritionist specialising in perimenopause guidance–shared the reason behind the excessive fatigue during this phase.
View this post on InstagramA post shared by Casey Farlow, Perimenopause Weight Loss Dietitian (@perimenopause.nutritionist)
She highlights that hormonal changes are the major cause of this fatigue. As per Farlow, the fluctuating levels of hormones, such as oestrogen and progesterone, might disrupt sleep and energy levels.
These hormonal imbalances might result in insomnia, night sweats and other symptoms, leaving you weary during the day.
The second reason she stated is the fluid balance in the person’s body. She mentioned, “Perimenopause can cause dehydration due to night sweats and changes in how your body manages fluids. Even mild dehydration can lead to significant drops in energy levels.”
Another crucial reason for this excessive fatigue is nutrient deficiencies. Farlow explained that perimenopause can impair your body’s ability to absorb necessary nutrients. Deficiencies in vitamins and minerals, such as iron and vitamin D, can lead to exhaustion.
Although these symptoms are unavoidable during this transitional phase, there are ways to manage them and maintain a healthy lifestyle.
The expert offered the following three suggestions to help prevent perimenopause fatigue:
- First, one needs to prioritise sleep. Make a bedtime routine and adhere to a consistent sleep schedule. Limit your screen time before bed and try keeping your room cool and dark to help with an unobstructed sleep.
- Next, consume foods that will help reduce inflammation and balance blood sugar. Eat anti-inflammatory foods such as leafy greens, berries, almonds, and fatty fish. Balanced meals rich in fibre, protein, and healthy fats will help you maintain a stable blood sugar level.
- Lastly, one needs to stay hydrated. Drink plenty of water every day, especially if you have night sweats. Herbal teas and water-rich foods such as fruits and vegetables can also aid with fluid balance.
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