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Fatigue and Low Energy
Fatigue and low energy are among the most common concerns in perimenopause and menopause. Night sweats and sleep disturbances often leave women feeling drained, while hormonal shifts, mood changes, and lifestyle factors can add to the exhaustion.
Although fatigue is frustrating, it’s also common, and with the right support, energy and focus can improve.
What It Feels Like
Women often describe:
- Feeling physically drained, even after rest
- Less interest in work, socializing, or hobbies
- Trouble with focus, memory, and performance
- Emotional distance or lack of motivation
Hormonal and Physical Causes
Hormonal shifts can directly affect energy levels:
- Estrogen - Both high and low levels can cause fatigue.
- Progesterone - When it drops, sleep and energy often suffer.
- Testosterone - Low levels may reduce stamina.
Beyond hormones, stress, weight changes, and disrupted sleep all add to fatigue and low energy.
Why It Happens
During menopause, body chemistry, brain signaling, and daily life stressors intersect:
- Sleep issues (from hot flashes or insomnia) reduce daytime energy.
- Neurotransmitter changes affect serotonin, dopamine, and norepinephrine - brain chemicals that regulate mood and focus.
- Changing sleep patterns (chronotypes) can shift natural rhythms, leading to daytime tiredness.
When to See a Doctor
Seek medical advice if fatigue is:
- Persistent or unexplained
- Severe enough to impact daily life
- Accompanied by sleep disorders, mood changes, or possible burnout.
Tips and Strategies
- Vitamin B12, Iron, Zinc – Support focus and reduce fatigue
- Adaptogens (ashwagandha, ginseng, rhodiola/golden root, licorice root) – May boost stamina and stress response
- Medicinal mushrooms (reishi, cordyceps) – May support energy and calmness
- Pomegranate extract – Linked to improved sleep and energy
- Hydration – Even mild dehydration can worsen fatigue
Note: Effectiveness can vary - discuss with your doctor before starting supplements.
- Hormone therapy may help restore energy for some women
- Sleep aids may be recommended short-term
- Track fatigue patterns to identify triggers
- Plan breaks during dips in energy
- Mindfulness training - Proven to reduce insomnia, fatigue, and stress
- Limit alcohol, which disrupts sleep and worsens fatigue
- Prioritize quality sleep, as it’s the foundation for restored energy and mood
This website provides general information to help you better understand menopause and related topics, as explored in the Menopause Spotlight books. It is not medical advice and should not replace guidance from a qualified healthcare professional. Always consult your doctor or other healthcare provider with any questions about your health, treatments, or symptoms.
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