3 Natural Ways To Deal With Menopause Fatigue

Many women will have an experience with menopause when they reach their 50s, encountering a range of symptoms which can be disruptive or inconvenient. From hot flashes through night sweats, insomnia, and mood swings, the general culprit is a reduction of estrogen production. Some of these symptoms can be very minor but, for others, increased fatigue can be both distressing and depressing. Luckily, there is a range of supplements, vitamins, and natural remedies on hand to help improve women’s health during this period. Here are some steps that can be taken.

1. Vitamin-rich diet

To reduce fatigue-related symptoms, the best first step is to ensure a healthy diet with a wide range of nutrients. Among the most important vitamins are A, B-12, B-6, D and E, which can be increased simply by making dietary choices.

Vitamin A, which is linked to healthy bones, can be found in fruits and vegetables that are rich in beta carotene. Vitamin B-12, which helps combat fatigue and depression, can be found in meats and fish or fortified foods (for vegetarians). Vitamin B-6, which is required to create serotonin, can be found in whole grains and meats. Vitamin D, which is required for healthy bones and skin, is created by exposure to sunlight and by rich fatty foods like fish oil. Lastly, vitamin E can help reduce stress and control cell-damage and can be found in a variety of nuts, seeds and leafy greens (like spinach). On top of sensible dietary changes, vitamins for menopause combine all to supplement your diet.

2. Natural remedies and herbal boosters

Mother nature has produced a wide variety of tried and tested plants, roots and stems which relieve many discomforting symptoms women experience, like hot flashes and insomnia. One of the more popular remedies is black cohosh, made from the root of the plant. With a history of use in Native American traditional medicine, research has shown that it can alleviate hot flashes and night sweats in some users, improving overall sleep conditions and alleviating fatigue. Of course, as with most herbal medicines, the efficacy of back cohosh has not been thoroughly tested and some warnings are in place, particularly for those with liver disease or issues.

Another highly popular herbal remedy is red clover, which many espouse as easing symptoms due to the plant’s natural isoflavones (which are changed to phytoestrogens in the body, just like estrogen). Again, some studies have suggested it reduces hot flashes to help sleep, while others have stressed no proof. Likewise, ginseng has been associated with improved life quality with some studies finding evidence that it may help alleviate fatigue and stress by boosting your energy levels and improving sleep. There are few recorded side effects but, as with any new natural remedy, speak with a doctor first before taking them.

3. Other supplements for women’s health

Healthy omega-rich oils, particularly flaxseed, can help improve moods, health, and wellbeing. Flaxseed itself is a good source of lignans. As lignans balance hormones, you may see an improvement in your sleep and energy levels. Flaxseeds also offer great benefits to cardiovascular health and they can be taken in small oil capsules daily. Similarly, evening primrose oil is loaded with omega-6 fatty acids and has been highlighted as a supplement to help overcome symptoms. In particular, many find that primrose oil can help combat hot flashes and night sweats. Primrose oil also appears to reduce overall inflammation and support healthy brain function; processes that are required as you reach an older age.

Chemical compounds like resveratrol, genistein and daidzein can also alleviate menopausal symptoms. Both genistein and daidzein are isoflavones which can help to improve symptoms of stress and anxiety, as well as relieving hot flashes and sleep-related stress. Supplement capsules can be found offering both, or you can look to legumes and soybeans to help boost levels. Likewise, resveratrol is known to reduce pain and inflammation in postmenopausal women with underlying conditions. This phytoestrogen stilbenoid is found in supplements taken from berries and grapes, as well as in red wine (although we don’t recommend you overindulge in the latter).

There are many steps you can take to alleviate fatigue and help the menopausal transition. The most important thing is to look after your health and wellbeing with a healthy diet and exercise, supplemented with the various remedies above to help combat specific ailments.