Seasonal changes aside, it's a time when they're either premenopausal or perimenopausal, and hormonal changes are likely to leave them feeling fatigued and/or anxious, with occasional night sweats and delayed, irregular or heavy periods."
There are plenty of potential culprits. Medications for blood pressure, sleep problems, pain and gastrointestinal reflux can induce fatigue, as can infections, conditions such as arthritis, an underactive thyroid, poor nutrition and alcohol use.
As we get older endurance can decline— and you can tire more quickly — but ongoing fatigue is not a natural part of aging. If you feel tired for weeks at a time and don't feel refreshed after a good night's sleep, it may be worth a conversation with your doctor to get to the root of the issue.
If you are feeling fatigued, eating foods rich in vitamin B12 or taking a supplement might just boost your energy levels.
While B12 doesn't directly provide energy, it does give the body the tools it needs to convert food molecules into energy. Getting the recommended daily amount of B12 can therefore help ensure that the body is able to make the energy it needs to do everything you need it to do.
Magnesium is important for healthy ageing as it can help reduce tiredness and fatigue.
Lifestyle suggestions for fighting fatigue
Increase physical activity – physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue. Physical activity has many good effects on the body and mind. A good bout of exercise also helps you sleep better at night.
Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels. If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition.
Some possible causes are medical, such as menstruation and menopause. Others are nonmedical, such as poor sleep, stress, and not eating the right foods. It's easy to confuse “fatigue” with “tiredness.” The main difference is that tiredness improves with rest, but fatigue persists even after you rest.
In addition to irregular or more frequent periods, loss of estrogen might lead to symptoms like hot flashes, changes in bladder control, sleeping issues, vaginal dryness or irritation and decreased interest in or discomfort during sex.
Female fatigue can be caused by high sleep debt, being out of sync with your circadian rhythm, your menstrual cycle and period, pregnancy, menopause, hormonal contraceptives, poor diet, lack of exercise, stress and anxiety, medication side effects, and medical conditions like thyroid issues or anemia.
Fatigue is connected to mental health conditions, such as depression, anxiety, and ADHD. In addition, infections, autoimmune problems, and heart and lung conditions can all lead to fatigue. If your fatigue is accompanied by any of the following symptoms, be sure to talk to your doctor: Shortness of breath.
However, most people start experiencing a decline in their energy levels by the time they reach their mid-thirties.
Mental laziness and lack of motivation can also be caused by one simple problem: not having enough exercise and nutrients in the body. One should consider eating healthy food high in protein, such as green, leafy vegetables, and fatty fish. Research also suggests eating berries and walnuts and drinking coffee or tea.
There are numerous medical and non-medical causes of fatigue, including personal dietary and lifestyle habits. The following factors can contribute to fatigue, either alone or in combination: Psychological and psychosocial – stress, anxiety, and depression. Physical – anemia, diabetes, glandular fever, and cancer.
The eight B vitamins (thiamin, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12) provide the most energy, as they aid in cell metabolism, help the body transform carbohydrates and fats into energy and carry energy-nutrients around the body.
Fatigue is a common experience during perimenopause and postmenopause. It can happen for a variety of reasons, including changing hormone levels and sleep disruption. People may feel physically or mentally tired, or both. Hormone therapy may help to improve sleep quality and energy levels.
The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most. While some recommend taking magnesium supplements right before bed (to calm your mind and nervous system, setting the stage for sleep), do what works best for you to ensure that it becomes a daily healthy habit.