Menopause

5 Ways to Reduce Menopause Tiredness

Going through menopause can bring some unwelcome changes to your sleep cycle – from pesky night sweats to difficulty falling asleep and feeling unrested when you wake up. This is because oestrogen levels start decreasing, increasing cortisol production and causing fatigue and even anxiety throughout the day. While this may feel like a never-ending downward spiral of exhaustion, fear not—some steps can be taken so that you may get back on track towards restful slumber.

Ways to energise yourself during the menopause

1. Regular exercise

Take control of your energy by investing time in physical activity. Exercise releases endorphins which can raise your mood and boost those flagging spirits – making a walk, swim or the gym just what the doctor ordered! Whether yoga helps you find focus and tranquillity, spin classes fill you with excitement, or swimming offers peace in its rhythmical motions, indulge yourself in whatever appears to work best for YOU.

2. Prioritise sleep hygiene

 

 

Achieving quality sleep can seem out of reach for those struggling with hot flushes and night sweats. But following good sleep hygiene – such as setting a regular bedtime and wake-up hours, unwinding in a peaceful environment before hitting the sack, and avoiding caffeine after midday or alcohol too close to sleeping time – could make all the difference. Plus, maintaining an optimal temperature (18 degrees) for your bedroom will help you get through tough nights during menopause.

3. Manage your stress

Stress is widely known to disrupt sleep. One way to mitigate stress is through relaxation. Allocate at least fifteen minutes each day to do something wholly for yourself: meditate, listen to a podcast, take a walk in the park, potter in the garden, read, and lie on the sofa. Make relaxation a non-negotiable part of your daily life.

4. Eat the Right Foods — and the Right Amounts

Finding relaxation amidst our chaotic everyday lives can be a challenge. To help manage stress and its ability to disrupt sleep, we must make time for ourselves – at least fifteen minutes per day! Whether meditating or indulging in your favourite podcast, pottering around the garden or reading on the sofa, taking this necessary break from reality is non-negotiable when striving for balance.

Additionally, eating a diet rich in fruits and vegetables along with lean proteins like chicken and fish may relieve symptoms of hot flashes. At the same time, soy products have been known to impact hormone levels as well positively.

5. Healthy Foods That Boost Energy

 

 

Almonds offer a motivating magnesium and vitamin B combo, guaranteeing you’ll be on top of your game. For guilt-free snacking satisfaction, treat yourself to popcorn’s all-fibre crunch!

Peanut butter packs in good fats and protein – satisfying every craving for delicious nourishment.

Salmon fish is the brain booster of choice, with omega 3s that keep thought processes sharp & focused.

Bananas inject some extra pep into workouts thanks to their potassium punch; kale gives antioxidants and amino acids an energy boost, while oatmeal fills up fast with fibre providing long-lasting fuel power!

Pistachios provide vital nutrition via fibres and proteins, hummus brings its unique creamy kick filled with healthy goodness lastly, and Greek yoghurt offers smooth creaminess alongside robust energy solutions – why not enjoy them all.

To conclude

Menopause brings many unwelcome changes to life, one of the most frustrating being intense fatigue. Don’t ignore it – take action with creative lifestyle adjustments! Make sure your diet includes energizing whole foods; get plenty of exercise and restful sleep for a refreshed outlook; learn relaxation techniques like deep breathing or meditating to approach each day with more vim and vigour. With these simple steps in place, you’ll be well-prepared to rise above menopausal exhaustion and live an abundant life.

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