Do you struggle to wake up in the morning, snooze your alarm, and rely on coffee just to function?
Do you find yourself crashing again by afternoon – plagued by brain fog and the inability to focus – yet pushing through until you can get home and finally collapse on the couch?
Fatigue is so widespread that it often feels like an unavoidable part of life, particularly as women go through the hormonal shifts that are so common in perimenopause.
But here’s the truth: while fatigue is common, it’s not normal.
So, what’s causing this overwhelming sense of exhaustion? Let’s dive into the common causes of fatigue and discuss how simple lifestyle changes can help you regain your energy.
Common Causes of Fatigue in Perimenopause
Women in perimenopause often experience fatigue as their bodies undergo significant hormonal shifts, particularly with estrogen, progesterone, and testosterone. While hormonal fluctuations are natural, they can disrupt energy levels and lead to persistent tiredness. But hormones aren’t the only culprit—there are several other potential causes of fatigue that often go overlooked.
1. Hypothyroidism
An underactive thyroid (hypothyroidism) is a common but often undiagnosed condition in women in perimenopause. The thyroid gland regulates metabolism and energy production, so when it’s not functioning optimally, fatigue can set in. Symptoms like weight gain, cold intolerance, and hair thinning may also accompany fatigue.
2. Anemia
Low iron levels or anemia is another common cause of fatigue, especially in women with heavy menstrual cycles. Iron is essential for producing hemoglobin, which carries oxygen to your cells. Without enough oxygen, your muscles and organs tire more easily, leading to that constant sense of exhaustion.
3. Insulin Resistance
As women age, their bodies can become less sensitive to insulin, which is the hormone that regulates blood sugar levels. Insulin resistance can cause blood sugar imbalances, leading to energy crashes and intense fatigue, especially after meals.
4. Sleep Disturbances
Hormonal fluctuations during perimenopause can interfere with sleep quality. You may experience night sweats, insomnia, or frequent waking, which prevents you from getting the deep, restorative sleep your body needs. Chronic sleep deprivation can lead to ongoing fatigue, regardless of how much rest you think you’re getting.
5. Chronic Stress and Burnout
Perimenopause often coincides with increased life stress, from career demands to caring for aging parents or children. Chronic stress can trigger “burnout,” where the adrenal glands become overtaxed, leading to what’s often called “adrenal fatigue” (although the technical term is HPA axis dysfunction). This stress response drains energy reserves, making recovery feel impossible even after a full night’s sleep.
6. Micronutrient Deficiencies
Your body needs specific nutrients to produce energy efficiently. Common deficiencies in B vitamins (especially B12), magnesium, vitamin D, and iron can result in fatigue, especially if your diet isn’t providing enough or your gut health is compromised, preventing proper absorption.
Lifestyle Changes to Boost Energy Naturally
While pinpointing the root cause of your fatigue is essential, many lifestyle shifts can help naturally restore your energy. These changes address some of the common causes of fatigue and support your body’s energy production processes. Here are a few effective strategies:
1. Move Your Body Regularly
It may sound counterintuitive, but regular movement is one of the best ways to increase energy levels. Exercise helps increase circulation, delivering oxygen to your cells and boosting energy production. Even something as simple as a brisk walk or light stretching can get your blood flowing and provide an energy lift.
2. Eat Balanced Meals
Blood sugar swings are a significant cause of fatigue, particularly if you’re relying on sugary snacks or processed carbs. Focus on eating balanced meals that include a mix of lean protein, healthy fats, and fiber-rich carbohydrates. Foods like eggs, avocados, nuts, leafy greens, and berries can help stabilize your blood sugar and prevent energy crashes.
3. Stay Hydrated
Dehydration can be an overlooked cause of fatigue. When your body is even mildly dehydrated, it struggles to carry out essential functions, which can result in low energy levels. Make it a habit to drink water throughout the day, and consider adding an electrolyte supplement to support hydration.
4. Prioritize Quality Sleep
Getting quality sleep is key to replenishing your energy. To improve sleep, establish a calming bedtime routine and try to go to bed at the same time each night. Limit screen time before bed, avoid caffeine in the afternoon, and create a comfortable sleep environment. For some women, hormonal support with supplements or lifestyle adjustments can also help reduce night sweats and improve sleep quality.
5. Breathe Deeply and Practice Mindfulness
When you’re feeling sluggish, it’s tempting to turn to quick fixes like caffeine, but deep breathing can provide a similar energy boost! Practicing deep breathing exercises or mindfulness throughout the day can help lower stress, increase oxygen flow, and re-energize your mind and body.
6. Incorporate Stress-Reducing Techniques
Stress is a major driver of fatigue, so finding ways to manage it is important for maintaining your energy. Incorporate stress-relief techniques into your daily routine, whether it’s yoga, meditation, journaling, or spending time in nature. Reducing stress will not only help you feel calmer but will also improve your overall energy levels.
7. Limit Caffeine and Alcohol
While coffee and alcohol may give you short-term energy or relaxation, they can worsen fatigue in the long run. Caffeine can interfere with your natural sleep cycle, while alcohol can disrupt the quality of your sleep, leading to fatigue the next day. Try to limit your intake of both, especially later in the day, to see an improvement in your energy levels.
8. Check for Underlying Health Conditions
If your fatigue persists, it’s important to check in with a healthcare provider to rule out underlying conditions like hypothyroidism, anemia, or insulin resistance. Addressing these issues directly can make a significant difference in how you feel.
Reclaiming Your Energy in Perimenopause
If you’re struggling with constant fatigue, know that it doesn’t have to be your new normal!
Fatigue can have many causes, from hormone fluctuations and nutrient deficiencies to stress and sleep disturbances. Understanding what’s behind your fatigue is the first step toward reclaiming your energy and vitality.
It’s important to address the root cause of your symptoms rather than just managing them. By making targeted lifestyle changes—like improving your diet, managing stress, staying hydrated, and optimizing sleep—you can begin to restore your energy naturally.
