Why am I so Tired?

Does your energy feel like it’s been on a slow decline, no matter how much you rest or try to recharge? Menopause brings transformative changes, but one of the most frustrating can be unrelenting fatigue. If you’ve been struggling to stay energized, know this: with the right strategies, you can reset your energy levels and feel revitalized again.

Fatigue isn’t just about being tired—it’s your body waving a red flag, signaling that something isn’t functioning optimally. For midlife women, fatigue is the number one symptom reported. 

The key is identifying and addressing the specific factors contributing to your fatigue.

Fatigue during menopause is often the result of multiple overlapping factors. Understanding these underlying causes is the first step toward identifying solutions. Here’s a closer look at the most common contributors to fatigue during midlife:

1. Hormonal Imbalances

Menopause is marked by a significant decline in key hormones, including estrogen, progesterone, and testosterone. These hormones play vital roles in energy regulation, mood stabilization, and cellular function:

• Estrogen: Declines can disrupt energy metabolism and lead to fatigue. It also affects brain function, which can result in mental fog and low motivation.
• Progesterone: Known for its calming effects, low levels of this hormone may contribute to sleep disturbances and increased stress sensitivity.
• Testosterone: Essential for muscle strength, stamina, and overall vitality, decreasing levels can leave you feeling weak and tired.

2. Thyroid Dysfunction

Thyroid health is intricately linked to menopause. Even slight imbalances in thyroid hormone levels—common during this stage—can affect metabolism, body temperature regulation, and energy levels. Symptoms like fatigue, weight gain, dry skin, and hair thinning may indicate hypothyroidism, a condition that often goes undiagnosed.

3. Adrenal Fatigue

Your adrenal glands, responsible for producing stress hormones like cortisol, often work overtime during menopause. Chronic stress, whether physical, emotional, or environmental, can deplete your adrenal reserves, leaving you with a constant sense of exhaustion. Symptoms of adrenal fatigue include:

• Energy crashes in the afternoon.
• Difficulty waking up in the morning, even after a full night’s sleep.
• Cravings for salt or sugar.
• Feeling “wired but tired” at night.

4. Mitochondrial Dysfunction

The mitochondria are your cells’ energy powerhouses, converting nutrients into usable energy. During menopause, oxidative stress and hormonal changes can impair mitochondrial function, leading to reduced energy production. This dysfunction can also contribute to brain fog, muscle weakness, and slow recovery from physical activity.

5. Nutritional Deficiencies

Midlife women are particularly susceptible to deficiencies in key nutrients needed for energy production:

• Iron: Low levels can lead to anemia, reducing oxygen transport to tissues.
• Vitamin B12 and Folate: Vital for red blood cell formation and energy metabolism.
• Magnesium: Supports over 300 enzymatic processes, including energy production.
• Omega-3 Fatty Acids: Reduce inflammation and support brain function.

Even a balanced diet may not supply enough if digestion and absorption are compromised.

6. Digestive Health Issues

The gut plays a central role in overall health and energy. If your digestion is compromised, you may not absorb nutrients efficiently, leading to fatigue. Common midlife digestive issues include:

• Low stomach acid: Affects protein digestion and nutrient absorption.
• Gut dysbiosis: An imbalance of gut bacteria can cause inflammation and fatigue.
• Food intolerances: Can lead to bloating, discomfort, and energy crashes.

7. Sleep Disturbances

Sleep is critical for restoration, yet many midlife women struggle with insomnia or poor-quality sleep. Contributing factors include:

• Night sweats and hot flushes: Caused by fluctuating estrogen levels.
• Cortisol dysregulation: High nighttime cortisol can prevent deep sleep.
• Sleep apnea: Often overlooked in women, this condition can cause poor oxygenation and interrupted sleep cycles.

Without sufficient rest, your body cannot recover or produce the energy it needs for the day ahead.

8. Blood Sugar Imbalances

Midlife hormonal changes can affect how your body processes sugar, leading to fluctuations in energy. Symptoms of blood sugar imbalances include:

• Feeling jittery or irritable when hungry.
• Energy crashes after meals, especially carb-heavy ones.
• Cravings for sugary snacks or caffeine.

Balancing blood sugar is essential for maintaining consistent energy throughout the day.

9. Chronic Inflammation

Menopause is associated with an increase in inflammation, which can contribute to fatigue. Chronic low-grade inflammation may stem from:

• Poor diet (high in processed foods, sugar, or trans fats).
• Unaddressed infections, such as Epstein-Barr Virus (EBV).
• Autoimmune conditions, which are more common during menopause.

This persistent inflammation places stress on your immune system and drains your energy.

10. Toxicity and Poor Detoxification

Your body is exposed to toxins daily—from the environment, food, and even personal care products. During menopause, detoxification pathways may become sluggish due to liver overload or hormonal changes, leading to toxin accumulation and symptoms like fatigue, headaches, and brain fog.

11. Cardiovascular and Respiratory Issues

Heart health becomes increasingly important during menopause. Reduced estrogen can impact cardiovascular function, leading to poor circulation and decreased oxygen delivery to tissues. Respiratory conditions, such as undiagnosed asthma or chronic sinus issues, can also reduce oxygenation, resulting in fatigue.

12. Immune System Dysfunction

Menopause is a time of immune modulation, which can leave some women more vulnerable to infections or chronic immune conditions. Fatigue can often be an early warning sign of immune system challenges, including reactivation of latent infections like EBV or cytomegalovirus.

Understanding the root cause of your fatigue is key to resolving it. A comprehensive approach often involves:

1. Detailed history-taking to uncover hidden contributors.
2. Functional testing, such as thyroid panels, nutrient levels, and gut health assessments.
3. Tailored interventions, including dietary adjustments, lifestyle changes, and targeted supplements.

Addressing these factors isn’t just about masking symptoms—it’s about restoring your body’s balance and reclaiming your vitality.

Imagine waking up each morning feeling refreshed, focused, and ready to take on the day. By implementing a few targeted lifestyle changes, you can transform your energy and embrace this new phase of life with confidence.

1. Fuel Your Body with Energy-Boosting Nutrients

Supporting your body with the right nutrients is essential for sustainable energy:

• B Vitamins: Play a key role in cellular energy production.
• CoQ10: A coenzyme that helps your mitochondria generate energy.
• Magnesium: Vital for hundreds of enzymatic processes, including energy creation.
• Electrolytes: Essential for hydration and cellular communication.
• MCT Oil: Provides quick, efficient energy, bypassing complex digestion.

Try incorporating these nutrients through whole foods or supplements tailored to your unique needs.

2. Harness the Power of Nature with Adaptogens and Mushrooms

Nature offers powerful tools to combat fatigue and restore balance:

• Adaptogenic Herbs: These include Rhodiola (for stamina), Withania (for stress reduction), and Ginseng (for energy and mental clarity).
• Medicinal Mushrooms: Reishi and Cordyceps improve immune function and promote sustained energy.

These natural remedies are safe, effective, and work with your body to improve resilience.

3. Prioritize Restorative Sleep

Sleep disturbances are common during menopause, but they don’t have to be your norm. To improve sleep quality:

• Establish a consistent bedtime routine.
• Use calming practices like reading, meditation, or a warm bath.
• Avoid screens and bright lights before bed.
• Try magnesium, melatonin, or calming herbal teas like chamomile or valerian.

Better sleep equals better energy.

4. Reconnect with Nature Through Earthing

Walking barefoot on grass or sand—known as earthing—can reduce inflammation, restore natural rhythms, and recharge your body’s energy. Even a few minutes a day can have a profound impact.

5. Strengthen Your Mental Resilience

Prolonged stress, anxiety, and low mood deplete energy reserves. Combat this by:

• Practicing mindfulness and meditation.
• Keeping a gratitude journal to shift your focus to positive aspects of life.
• Reducing or eliminating toxic relationships, jobs, or environments.

Taking care of your mental health is foundational for physical energy.

6. Move Your Body for Energy

Movement boosts circulation, oxygenates your cells, and improves mood. Try gentle activities like:

• Walking in nature.
• Yoga or tai chi to improve flexibility and calm the mind.
• Swimming for a low-impact, energizing workout.

Start small and increase your activity as your energy builds.

7. Detoxify Your Environment

Toxins in your home can silently sap your energy. Steps to consider include:

• Removing mould and switching to natural cleaning products.
• Minimizing exposure to electromagnetic fields by unplugging devices at night.
• Drinking filtered water to reduce exposure to harmful chemicals.

Creating a toxin-free environment supports long-term vitality.

8. Optimize Your Diet for Sustained Energy

What you eat has a direct impact on your energy levels. Eliminate energy zappers like sugar, caffeine, and processed foods, and replace them with:

• Leafy greens and colorful vegetables for antioxidants.
• High-quality protein for sustained energy.
• Healthy fats like avocados, nuts, and seeds to nourish your body.

A diet rich in whole, organic foods can transform how you feel.

Fatigue doesn’t have to be your reality. By understanding and addressing the underlying causes, you can experience renewed energy and truly thrive during menopause.

Ready for a complete energy transformation? Join me for the Midlife Women’s Health Reset Retreat in beautiful Luang Prabang, Laos.

What Awaits You at the Retreat:

• Holistic Health Sessions: Discover the root causes of your fatigue and natural solutions tailored to you.
• Nourishing Meals: Enjoy organic, nutrient-dense dishes designed to fuel your body.
• Mindfulness Practices: Engage in meditation, grounding, and stress-reducing techniques.
• Movement and Nature: Experience gentle yoga, nature walks, and river swims to restore energy.
• Rest and Relaxation: Recharge in a serene, toxin-free environment.

This retreat offers a unique opportunity to step away from life’s distractions, focus on your well-being, and leave feeling renewed.