woman, asleep,Manage Crashing Fatigue During Menopause

How to Manage Crashing Fatigue During Menopause

Menopause is a natural biological process that marks the end of a woman’s reproductive years. It should be a happy time because we no longer have to worry about a monthly cycle and spending extra money on pads and tampons. Instead, the lack of bleeding is replaced with hot flushes, lack of sleep, and hormone changes. Perimenopause symptoms and menopause have similar effects. During this time, hormonal changes can cause a variety of symptoms, including hot flashes, night sweats, mood swings, and fatigue. 

Crashing Fatigue

This issue is a common symptom experienced by many women during menopause.  It is characterized by a feeling of tiredness that can occur suddenly and leave you feeling drained and exhausted. In this article, we will discuss some tips on how to manage crashing fatigue during menopause.

Women going through menopause may be subject to crashing fatigue – an alarming symptom caused by irregular hormonal imbalances, sleep deprivation, or stress. To help alleviate these issues, I will discuss and few practical tips you can try to help solve menopause fatigue.

Consider hormone replacement therapy

If your fatigue is caused by hormonal imbalances, hormone replacement therapy (HRT) may be an option. HRT involves taking estrogen and/or progesterone to replace the hormones your body is no longer producing. Talk to your healthcare professionals to see if this treatment option is right for you.

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Feeling tired and worn out is a frequent challenge for women going through menopause.  We already suffer from hot flashes, night sweats, and low energy levels. Menopausal fatigue is also another thing that affects my quality of life. Many factors contribute to this fatigue, and one important factor is hormonal imbalances. 

Understanding HRT

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 HRT involves taking estrogen and/or progesterone to make up for the hormones that decline during menopause. If fatigue is caused by hormonal imbalances, HRT can be an effective solution to regain energy and vitality. This method can help to stabilize our hormone levels. 

Understanding Hormone Replacement Therapy

Hormone Replacement Therapy (HRT) is a treatment that utilizes synthetic hormones to replace naturally declining hormones during menopause. The estrogen levels affect sleep and energy levels. Progesterone helps stabilize hormones and alleviate unwanted side effects, including extreme fatigue.

Types of HRT

Various forms of HRT are available, including oral pills, patches, creams, and gels. Your physician will work with you to pick the form and dosage that best fits your needs. Make sure to observe their instructions carefully in order to take full advantage of the effects while minimizing any potential risks.

Positive Side of HRT

The good thing about using HRT is that it does relieve hormonal imbalance. It can effectively reduce or eliminate various menopausal symptoms, including hot flashes, night sweats, mood swings, vaginal dryness, common symptoms, and sleep disturbances.

Quality of Life

By managing menopausal symptoms, HRT can significantly enhance a woman’s overall quality of life and allow her to complete daily activities. It allows for better sleep, improved mood, sleep quality, increased vitality, enhanced emotional well-being, and other symptoms of menopause. 

Heart Disease

Studies have shown that HRT protects against heart disease. Estrogen has a protective effect on the cardiovascular system, helping to maintain healthy blood vessels and cholesterol levels. HRT may reduce the risk of heart disease in certain women.

Mental Health Benefits

Some studies suggest that HRT may have a positive impact on cognitive function and reduce the risk of developing dementia and Alzheimer’s disease in postmenopausal women.

Individualized Treatment: HRT can be tailored to meet an individual’s specific needs, including choosing the appropriate type, dosage, and route of administration. This personalized approach allows for optimized symptom management.

The Negative Side of HRT

Increased Risk of Certain Health Conditions: HRT may slightly increase the risk of certain health conditions, including blood clots, stroke, heart disease, and breast cancer. The magnitude of these risks varies depending on individual factors such as age, duration of HRT use, and underlying health conditions. The ESTER study showed an increased risk of blood clots.

Side Effect

HRT can cause side effects such as breast tenderness, bloating, mood swings, headaches, and nausea. These side effects are usually temporary and can be managed with adjustments to the type, dose, or route of administration of hormones.

HRT is not for everyone.  Certain medical conditions, such as a history of blood clots, liver disease, or certain types of cancer may put you high risk.  My mother was on estrogen therapy many years ago and she developed breast cancer. It is important to discuss individual health considerations with a healthcare professional before starting HRT.

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Natural Supplements

Certain herbal supplements have been used to alleviate menopausal symptoms. Examples include black cohosh, evening primrose oil, red clover, and dong quai. You still should check with your doctor before you try any herbal supplement. These supplements could interact with other medications or have potential side effects.


Foods rich in phytoestrogens, such as soy products, flaxseeds, and lentils, contain plant-based compounds that have estrogen-like effects on the body. Adding these foods to your diet may help alleviate menopausal symptoms and menopause tiredness, but individual responses can vary.

Mind-Body Techniques

Practices like meditation, deep breathing exercises, and acupuncture have been found to provide relief from menopausal symptoms for some women. I find that prayer helps me to focus more and be at peace. These techniques help reduce stress, promote relaxation, calm mental activity, and improve overall well-being.

Practice good sleep hygiene

Getting enough restful sleep is crucial for managing fatigue during menopause. I found that even when I had perimenopausal symptoms, I felt better getting enough rest. You should aim for at least 7-8 hours of sleep per night. Make sure your sleeping environment is conducive to good sleep hygiene. This means keeping your room dark and quiet, setting the temperature to a comfortable level, and avoiding screens for at least an hour before bed. You can also try taking a warm bath or practicing relaxation techniques to help you fall asleep. I like to listen to rain or a calm story. There are plenty of videos online for relaxation.

Eating Right

Women’s health is always better when eating a healthy and balanced diet. It’s important for managing fatigue during menopause. Make sure your diet includes plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods, sugary drinks, and caffeine, which can all contribute to fatigue. I also recommend this for perimenopausal women because it’s never too early to eat right!

Manage stress

Chronic stress can contribute to fatigue during menopause. Find ways to manage stress, such as meditation, taking breaks throughout the day, and making time for activities you enjoy. You can also try deep breathing exercises, progressive muscle relaxation, or visualization techniques.  I did this when I was in early menopause and it helped my day go better. 


Regular exercise can help build up your energy levels and reduce fatigue during the menopause transition. It can also help improve your mood and reduce stress. Aim for at least 30 minutes of moderate-intensity exercise, such as walking or swimming, most days of the week. You can also try strength training to build muscle and improve your overall fitness. If you want to know where to find cheap weights click here

Talk to your doctor

The menopausal transition can be extremely hard. If your fatigue is severe or impacting your daily life talk to your doctor. Your physician may want you to be on some form of bioidentical hormone replacement therapy. They can help diagnose the underlying cause of your fatigue and recommend treatment options to help manage your symptoms.


Many women going through menopause often experience sudden, extreme tiredness known as crashing fatigue. To help to overcome this a combination of both lifestyle modifications and medical interventions is necessary. By practicing good sleep hygiene, exercising regularly, managing stress, eating a balanced diet, considering hormone replacement therapy, and talking to your doctor, you can reduce your fatigue and improve your overall quality of life during menopause.

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