The short answer is that everyone feels tired sometimes. In fact, nearly a third of people aged 51 and up experience fatigue, according to a study by the Journal of the American Geriatrics Society in 2010.
The body slows down on the production of crucial hormones like estrogen and progesterone. These hormones are critical for reproduction and several bodily functions, including regulating energy levels. Since the average age of menopause is 52, this could explain a dip in energy.
Create a Healthy Sleep Routine
But getting enough rest is vital for maintaining your energy levels and avoiding daytime drowsiness. Try to go to bed and wake up at the same time every day, even on weekends. It might help to take a warm shower or bath close to bedtime. Make sure your room is cool enough.
Nearly one-third of adults age 51 and older experience fatigue, according to a 2010 study in the Journal of the American Geriatrics Society.
Yes, fatigue is a potential symptom of menopause — it is common across all phases of menopause. However, the cross-sectional study of 300 women found that it was increasingly common in the later phases. Fatigue affected: 19.7% of women not yet in perimenopause.
It's a feeling of constantly feeling drained, zapping your energy and motivation, and causing issues with concentration and your overall quality of life. Fatigue at this level impacts your emotional and psychological well-being, too. Many women experience symptoms like these while they're going through menopause.
As we get older, low energy tends to become more common – one recent study suggested that nearly a third of people over the age of 51 experience fatigue. Lack of energy in over 50s can be linked to a number of causes and reasons, including: Menopause. Low testosterone levels.
When are we considered old? For women, the old age threshold is about 73; for men, 70.
Physical causes of tiredness
iron deficiency anaemia. underactive thyroid (hypothyroidism) sleep apnoea.
How long does menopausal fatigue last? According to medical experts, you can expect to experience menopausal fatigue and other symptoms over the duration of your menopausal transition. This can last eight years or more.
One possible reason for feeling tired, anxious, and weak is having low levels of iron, vitamin D, or B12. Many experts believe that a significant percentage of the U.S. population is deficient in vitamin D. Having low levels of vitamin D can cause muscle weakness and pain.
"Often, people do feel more tired as they get older, but it's because they're not getting enough sleep, eating right, or exercising regularly, not because they're older," she says. In other words, the culprit comes down to lifestyle, not age.
Vitamin B12 along with B6 are best for energy. Almost every cell in the body uses B12. Besides helping form red blood cells, B12 converts fat and protein to energy. A B12 deficiency causes tiredness and anemia.
Historically, the United Nations has defined an "older" person as anyone 60 years or older, regardless of that person's individual history or where in the world they live.
By the time you're in your 50s, you have more broken-down bone cells than can be replaced. This means your bones naturally get weaker. To protect them, eat foods that are high in calcium and vitamin D. Weight-bearing and resistance exercises like hiking and lifting weights can also help your bones stay strong.
By the age of 80, cerebral blood flow is approximately 20% less than at age 30, which means that the heart has less capacity for physical exertion and may feel fatigued more easily. As a result, we feel a gradual decline in our energy and endurance levels.
So does vitamin B12 give you energy? 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.
It can be particularly effective during the menopause by supporting both both heart and bone health. It can also help with menopausal insomnia and other symptoms such as low mood. Yet, surprisingly, adult women do not get enough magnesium from their diet: we need approx 300mg a day (see food sources below).
Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.