Managing Your Symptoms
Diet & Supplements
Eat for Steady Energy
Regular, balanced meals that include protein, fiber-rich carbohydrates, healthy fats, fruits, and vegetables can help support overall health and consistent energy.
Stay Hydrated
Even mild dehydration can contribute to tiredness, headaches, and difficulty concentrating.
Check for Nutritional Deficiencies
Low iron or vitamin B12 can contribute to fatigue. If you are experiencing persistent tiredness, talk with your healthcare provider before starting supplements, as testing may help identify whether you have a deficiency.
Be Cautious With Supplements
Supplements marketed for menopause or energy vary in effectiveness and safety and may interact with medications.
Note: Individual responses to dietary changes and supplements can vary. Discuss supplements with your healthcare provider before starting them, especially if you have other medical conditions or take prescription medications.
Medical Treatments
Treatment for fatigue depends on what is contributing to it. There is no single medication specifically used to treat menopause-related fatigue.
Treating disruptive menopause symptoms
If hot flashes, night sweats, or other menopause symptoms are interfering with sleep and contributing to fatigue, treating those symptoms may indirectly improve energy.
Hormone therapy
For appropriate candidates, hormone therapy can effectively treat bothersome hot flashes and night sweats and may improve related sleep disruption. Whether it is right for you depends on your symptoms and individual health history.
Treating underlying causes
If fatigue is related to anemia, thyroid disease, sleep apnea, depression, or another condition, treating the underlying issue may help improve energy.
Lifestyle Approaches
Healthy lifestyle habits can support energy, sleep, and overall wellbeing during menopause.
Prioritize Restorative Sleep
Aim for a consistent sleep and wake schedule and address symptoms such as night sweats that may be disrupting your rest.
Move Regularly
Regular physical activity can support energy, mood, sleep, and long-term health. Start gradually if fatigue has made exercise difficult.
Pace Your Energy
Pay attention to patterns in your energy levels and plan demanding activities around times when you typically feel more alert. Allow time for rest without becoming completely inactive.
Manage Stress
Chronic stress can be exhausting. Relaxation techniques, mindfulness, time outdoors, or activities you enjoy may help reduce mental and physical strain.
Limit Alcohol
Alcohol can interfere with sleep quality and may worsen some menopause symptoms, contributing to next-day fatigue.
Emotional Wellbeing
Physical and emotional wellbeing are closely connected. Persistent fatigue can affect motivation, confidence, mood, and your ability to manage everyday demands. At the same time, chronic stress, anxiety, and low mood can leave you feeling physically and mentally depleted.
Give Yourself Time to Recharge
Rest is an important part of managing fatigue. Building short periods of recovery into your day may help prevent exhaustion from accumulating.
Recognize Emotional Exhaustion
If you feel overwhelmed, emotionally drained, or unable to enjoy activities you normally value, consider whether stress or changes in your mental health may be contributing.
Seek Support When You Need It
Talking with friends, family, a healthcare provider, or a mental health professional can help when fatigue and emotional strain begin to affect daily life.
Want a More Comprehensive Guide?
Looking for a complete guide to every stage of menopause? Explore Menopause Spotlight: Your Essential Guide to Perimenopause, Menopause, and Beyond.
Available in paperback, hardcover and ebook.