“Energy Eclipse: slowing down, aging is not nice” encapsulates the overwhelming fatigue experienced during menopause, overshadowing vitality with constant exhaustion. Hormonal shifts disrupt sleep patterns, impacting daily life and productivity, underscoring the need for understanding, support, and effective coping strategies. This weariness isn’t just physical but often extends to emotional and mental realms, affecting relationships and overall well-being.
- Prioritize Sleep: Aim for consistent, quality sleep each night to recharge your energy levels and overcome the energy eclipse of menopause. This is easier said than done, please read the section about sleep of this website.
- Stay Active: To gain more energy, prioritize regular exercise. Engage in aerobic activities like brisk walking, swimming, or cycling to enhance cardiovascular health and mood. Incorporate strength training exercises such as weightlifting or bodyweight workouts to maintain muscle mass and bone density, which may decline during menopause. Additionally, integrate flexibility and balance exercises like yoga or tai chi to improve mobility and prevent falls. Select enjoyable activities that fit into your schedule and aim for at least 30 minutes of moderate-intensity exercise most days of the week. Stay attentive to your body’s signals, stay hydrated, and consult with a healthcare provider before starting any new exercise regimen, especially if you have underlying health conditions. Consistent physical activity during menopause can mitigate symptoms, enhance overall health, and improve quality of life.
- Balanced Diet: Fuel your body and combat the lack of energy of menopause by consuming a nutritious diet rich in fruits, vegetables, and lean proteins. Make a concerted effort to eliminate processed foods and adopt a Mediterranean diet, which prioritizes fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil as primary sources of fat. Moderate intake of poultry, fish, and dairy products, especially yogurt and cheese, is also recommended. Red meat and sweets should be consumed sparingly. This diet, abundant in antioxidants, healthy fats, and fiber, offers various health benefits, including reduced risk of heart disease, stroke, and certain cancers. Moreover, it fosters overall well-being and longevity.
- Stay Hydrated: Drink at least 8 glasses of water throughout the day (2 l) to stay hydrated.
- Manage Stress: Stress is exhausting! Stay away as much as possible from stressful situations. Practice stress-reduction techniques such as deep breathing and meditation. It will mitigate the impact of fatigue. I recommend a free yoga channel on youTube which I find perfect if you are just starting in yoga. Yoga with Adriane.
- Limit Caffeine and Alcohol: Reduce consumption of caffeine and alcohol to minimize their disruptive effects on sleep.
- Pace Yourself: Avoid overcommitting and prioritize tasks to prevent burnout. Say no a bit more often, prioritize your needs.
- Social Support: Friends are fun but we lose some along the way. Seek support from friends, family, or support groups to share experiences and receive encouragement. When you glance around and spot a woman of your age, chances are she’s experiencing similar feelings to yours. You are not alone.
- Professional Guidance: Consult with a healthcare provider to address any underlying medical conditions contributing to fatigue. Explore treatment options to combat the energy eclipse of menopause. Discuss hormone replacement therapy options with your healthcare provider if you are so inclined.
Just a Song About the Energy Eclipse
I know menopause is no joke, but I found this video and I thought it was funny. I surely feel like that.