It is important to note that I am an AI and cannot provide medical advice or a diagnosis. Constant fatigue can be caused by various medical conditions, lifestyle factors, or mental health issues. A 40-year-old woman experiencing persistent exhaustion should consult a healthcare professional for a proper evaluation and diagnosis [1, 2].
A: Some changes in energy are expected with age, but persistent fatigue is not normal. It's often a sign of a deeper issue such as hormone imbalance, nutrient deficiencies, or chronic stress.
In perimenopause and menopause, your levels of estradiol, progesterone and testosterone start to fluctuate and fall. Changing hormones can disrupt your sleep, which will often leave you feeling tired. If you experience low mood, which can be a common symptom for many women, this can also make energy levels drop.
Here are nine tips:
Combat perimenopausal fatigue: Essential dietary tips for more...
The first signs of perimenopause often involve changes to your menstrual cycle, such as irregular periods (longer, shorter, heavier, lighter, or missed periods), alongside common symptoms like hot flashes, night sweats, sleep problems, mood swings (anxiety/irritability), and vaginal dryness, all due to fluctuating estrogen levels. Other early signs can include forgetfulness, brain fog, changes in libido, headaches, sore breasts, or increased joint/muscle pain.
Vitamin B6 contributes to the regulation of hormonal activity to support women's wellbeing during perimenopause. Vitamins B6, C and Magnesium contribute to the reduction of tiredness and fatigue and support normal energy‑yielding metabolism.
Vitamin B12 is the best vitamin supplement for treating tiredness and fatigue. This essential nutrient helps your body produce energy and keeps you feeling less fatigued both physically and mentally.
Common physical symptoms of menopause and perimenopause include: hot flushes, when you have sudden feelings of hot or cold in your face, neck and chest which can make you dizzy. difficulty sleeping, which may be a result of night sweats and make you feel tired and irritable during the day.
Scientists' research on the relationship between age and the required amount of sleep per day shows that at the age of 40, people need about 7-9 hours of sleep per day. Age not only affects the health and function of the body's organ systems, but also affects the quality of sleep.
Here are the top five vitamins essential for female wellness during menopause.
Afternoon fatigue in perimenopause and menopause
So, it's not surprising that when all the hormonal changes are going on, this can hit you even harder, specifically in the afternoon. Afternoon fatigue would normally hit you between 2 and 4 p.m. - between your lunchtime and your dinnertime.
Issues with specific organs could lead to severe fatigue. The thyroid, liver and brain are possible contributors, but heart and lung conditions are the most common cause. If this condition becomes serious, your doctor may recommend cardiac care or cardiopulmonary.
Perimenopause, the transition to menopause, is often broken down into four overlapping stages focusing on menstrual cycle changes: the Late Reproductive Stage (slight cycle variations), Early Perimenopause (cycles vary by 7+ days), Late Perimenopause (cycles 60+ days apart, skipping periods), and finally, Menopause (12 months without a period), marking the end of perimenopause's hormonal fluctuations. Symptoms like hot flashes, mood swings, and brain fog can appear in any stage, though they often intensify in later stages as hormone drops become more significant, especially progesterone.
Napping is a common practice across cultures and age groups, but for adults over age 40, it often becomes a natural response to changes in sleep quality and lifestyle. As you age, sleep often becomes lighter and more fragmented.
As serotonin is essential for sleep, not being able to use it can lead to poor quality of sleep. So, if you have low levels of estrogen, it may lead to poor or disrupted sleep, which makes you feel tired the next day. Low levels of estrogen occur when women hit menopause.
Blood tests are not usually helpful in working out if you're going through perimenopause. Your doctor can diagnose you by the symptoms you're experiencing, such as irregular periods, hot flushes, night sweats, insomnia, muscle and joint pain, mood changes and vaginal dryness.
While natural menopause results in a gradual decline in hormones, a medically-induced menopause can happen overnight. The symptoms come on so suddenly and feel so intense that it's sometimes known as a "crash menopause".
Exercise plays a vital role in managing fatigue & boosting energy levels during perimenopause/menopause. As hormone levels, particularly estrogen, decline, many women experience disrupted sleep, mood swings, and sluggishness.
The Role of Magnesium in the Body
Without enough magnesium, ATP can't be properly activated, leading to fatigue and sluggishness [2]. Magnesium also plays a significant role in nerve transmission [3], allowing for smooth and efficient signals between your brain and body.
Vitamin and mineral deficiencies, including B2, B3, B5, B6, B9, B12, C, D, iron, and magnesium, are among the most common causes of unexplained fatigue. Vitamin D deficiencies affect over 50% of the global population, and approximately 12.5% have iron deficiency anemia.
If you have low energy, certain vitamins and supplements may help improve your symptoms. Low levels of B vitamins, vitamin D, and iron can cause fatigue. But taking these vitamins is only likely to improve your energy if your levels are low. Ginseng, coenzyme Q10 (CoQ10), and ashwagandha may all help increase energy.
During perimenopause, avoid or limit spicy foods, caffeine, and alcohol to reduce hot flashes and sleep issues, along with sugary/processed foods, refined carbs, and unhealthy fats that worsen mood swings, energy crashes, and weight gain; also, quit smoking, as it can intensify symptoms. Focus instead on whole foods, hydration, and stress management for better symptom relief.
For women in perimenopause and menopause, magnesium offers several specific benefits, from promoting hormonal balance to improving sleep and bone health.
Jennifer Aniston is known for her vigorous wellness routine, which involves compression boots, collagen supplements and infrared saunas. Now, she's hit the headlines with her favourite fitness regime, Pvolve, which has been shown to be particularly beneficial for menopausal women.