Fatigue Doesn’t Always Stop at Menopause
We already know that tiredness and low energy are very common during perimenopause and menopause. But the assumption is often that things will improve once our periods stop. Unfortunately, for many women, that just isn’t the case. Fatigue can stick around long after the classic menopause symptoms ease off — and there are several reasons why.
So, What’s Causing the Fatigue?
Let’s break down a few of the main culprits:
1. Hormonal Fluctuations Continue
Just because your periods have stopped doesn’t mean your hormones have settled down completely. Oestrogen and progesterone don’t drop off like a switch being flipped — they can continue to shift and adjust for years after menopause. And since both are key to helping your body produce energy at the cellular level, regulate your mood, and support restful sleep, ongoing changes can really take their toll.
Let’s not forget about melatonin either – the hormone that helps regulate sleep. As we age, melatonin levels often drop too, and poor sleep can mean more fatigue, more mood swings, and less motivation overall.
2. Nutritional Deficiencies
As we get older, our digestion doesn’t always work as efficiently as it used to. That means we might not be absorbing all the nutrients we need from food, even if we think we’re eating well. Common deficiencies linked to fatigue include:
- Vitamin D
- Vitamin B12
- Magnesium
- Iron
If your energy is lagging, it’s definitely worth checking these levels.
3. Muscle Loss (Sarcopenia)
With age, we naturally start to lose muscle mass — a process known as sarcopenia. This can leave us feeling physically weaker and less able to stay active. Our muscles need energy to function, so if they’re not being used or maintained, that can lead to a very real sense of physical fatigue.
4. Dehydration
This one often gets overlooked! As we age, we tend to feel less thirsty — even though our bodies still need just as much (if not more) water. Dehydration can have a big impact on energy, mood, and motivation. A simple lack of fluids can make you feel more tired than you realise.
5. Stress (The Big One)
We often imagine post-menopause as a time to slow down, maybe even retire. But let’s be honest — for many of us in the UK, that’s far from reality. Retirement ages are creeping up, and many women are still juggling a full-time job, caring for elderly parents, supporting teenagers (or even grown-up children), and perhaps helping out with grandchildren too. And let’s not forget, women still tend to carry the bulk of the responsibilities at home. All of this adds up to ongoing stress, and that’s a massive drain on energy.
6. Blood Sugar Imbalance
If your blood sugar dips, so can your energy — often very suddenly. One minute you’re fine, the next, you feel like you could curl up on the sofa and sleep for a week. If you’re skipping meals or not eating regularly throughout the day, your energy could be taking a direct hit.
What Can You Do to Get Your Energy Back?
The good news is, there are things you can do — and many of them can make a difference fairly quickly.
Step One: Rule Out Underlying Health Issues
First and foremost, if you’re feeling constantly exhausted, don’t just put it down to menopause. Speak to your GP and get checked for:
- Vitamin B12 or D deficiency
- Anaemia
- Thyroid imbalance
- Diabetes
- Heart disease
These can all develop post-menopause and are known causes of fatigue.
Step Two: Hydration & Diet
- Drink more water! Don’t wait to feel thirsty. But don’t drink with meals, as that dilutes your digestive enzymes.
- Eat a broad range of whole foods to ensure you’re getting the nutrients you need.
- Consider a multi-vitamin tailored for women over 50 to help fill any nutritional gaps.
Step Three: Try Supportive Supplements
You might find some additional support from supplements like:
- Menopause Support with magnesium (great for fatigue and nervous system support)
- Perimenopause Balance Multi-Nutrient Drink, which includes magnesium, zinc and vitamin D — and yes, it’s suitable post-menopause too!
A.Vogel Menopause Support | For Perimenopause, Menopause & Postmenopause Symptoms
£8.99 (30 tabs) In Stock
Step Four: Manage Your Stress
One thing I’ve noticed (from both experience and speaking to others) is that your nervous system takes a real hit during menopause. Afterward, it often doesn’t bounce back as easily. You might find yourself feeling more reactive or sensitive to stress than you used to be.
To support your nervous system:
- Look at B vitamins and magnesium
- Prioritise gentle movement like yoga, Tai Chi or walking
- Practise mindfulness, meditation or simply deep breathing
- And most importantly — make time for you. Even 10–15 minutes a day can make a real difference.
In Summary…
If post-menopause fatigue is leaving you drained, know that you’re not imagining it — and you’re far from alone. Whether it’s lingering hormone shifts, hidden nutritional gaps, stress, or lifestyle demands, there are ways to support your energy levels and start feeling like you again.
I hope this post has helped you understand a bit more about what’s going on behind the scenes. And if you're feeling overwhelmed or unsure where to start, just begin with one small change — it all adds up.
Have you experienced post-menopause fatigue? What helped you get through it? I’d love to hear your stories — feel free to share in the comments.
Take care, and I’ll see you again soon!
Source:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC5866170/
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Types of fatigue in perimenopause and menopause & tips to boost your energy
Staying healthy post-menopause: My tips and simple strategies
