Tired of Feeling Tired? It Might Not Be Your Hormones.

Do you ever stare into the coffee pot, yearning for that magical energy boost?

Are you tired of feeling tired even though you slept soundly?

Well, you’re not alone. Fatigue is one of the most common complaints among women in my practice, and even though hormones often get the blame, fatigue can stem from a variety of unexpected sources. 

Think of your energy levels like a garden. Sunlight, water, and healthy soil are all essential for vibrant growth. But even with these elements present, pests or nutrient deficiencies can hinder the garden’s growth. Similarly, our energy is influenced by various factors beyond just hormones.

Hormones play an important role, but neglecting other vital aspects like sleep, stress management, and proper nutrition can also contribute to fatigue.

So, let’s step beyond the idea of hormonal imbalance and explore seven other reasons for your exhaustion and some natural solutions to help alleviate your fatigue and rediscover your energy.

7 Causes of Fatigue & How to Increase Your Energy

So, why do hormones often get the blame for fatigue?

Well, they’re like the electrical wiring in our body, sending signals and regulating various functions, including energy production.

When these signals get out of whack, it can throw our energy levels off balance. It’s like having faulty wiring – the lights might flicker or dim, indicating something’s not quite right. 

So, it’s natural to look to hormones as the first suspect when fatigue hits.

However, they’re just one piece of the puzzle, and sometimes, the culprit might be wearing a different disguise.

Let’s zoom in and examine seven surprising culprits that could be draining your energy. From what you put on your plate to how you play, we’ll explore each cause and how it affects your fatigue. 

Gaining insight into these hidden players will equip you with the knowledge to confront them directly and reclaim your energy!

1. Protein: The Building Blocks of Energy

Think of protein as the construction crew for your body’s energy production system. Just like bricks and mortar are essential for building a strong house, protein is crucial for building and repairing tissues involved in energy production. This includes muscles, enzymes, and hormones, all of which require sufficient protein intake to function. 

When your protein intake falls short, your body is forced to break down existing muscle tissue for fuel, leading to fatigue and muscle weakness. 

Natural Solutions for Boosting Protein

I recommend aiming for about 100 grams of protein per day for most perimenopausal women. If you’re not sure how to get enough protein, the key lies in incorporating protein sources into every meal and snack throughout the day. This might include:

• Replace your morning oatmeal with a breakfast quinoa bowl
• Sprinkle chopped nuts on your salad
• Add protein powder to a smoothie
• Scramble eggs with a ¼ cup of cottage cheese

2. Sleep: The Foundation of Energy

According to the National Sleep Foundation, most adults need 7-9 hours of quality sleep each night to function optimally. While this might seem like a wide range, achieving consistent sleep is crucial for long-term well-being.

It’s no surprise that sleep deprivation leads to fatigue, but even small amounts can significantly impact your health and mood over time. 

Natural Solutions for Embracing a Restful Night’s Sleep:

• Practice relaxation techniques: Journaling, reading, or meditation can help unwind your mind and prepare for sleep.
• Boost magnesium levels: Magnesium supplements (300-400mg) can aid in relaxation and reduce muscle tension.
• Avoid bedtime cravings: Steer clear of sugary and carb-heavy meals before bed, as they can disrupt sleep patterns.
• Limit caffeine intake: Restrict caffeine to small amounts in the morning and avoid it entirely in the afternoon and evening.
• Say no to blue light: Turn off all electronics at least two hours before bedtime to prevent exposure to blue light, which can interfere with melatonin production and disrupt sleep.
• Stick to a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends, to establish a regular sleep-wake cycle.
• Listen to your body and don’t push past fatigue: If you’re tired, go to bed. Pushing yourself beyond your limits can disrupt sleep and exacerbate fatigue.

3. Stress and Adrenal Function

Chronic stress throws your body into a constant state of fight-or-flight, leading to the high production of stress hormones like cortisol. This can eventually cause your adrenal glands, the powerhouses responsible for producing cortisol, to have trouble keeping up with the demand for your stress hormones. This phenomenon can then manifests as persistent fatigue, anxiety, and difficulty concentrating.

Natural Solutions to Tame the Stress Beast

• Embrace stress management techniques: Deep breathing, meditation, yoga, and spending time in nature are potent tools to calm the mind and body.
• Prioritize joy and relaxation: Make time for activities you truly enjoy, whether it’s engaging in hobbies, spending time with loved ones, or prioritizing your creative pursuits.
• Explore adaptogenic herbs: Herbs like Ashwagandha and Rhodiola support your body’s natural stress response, helping to regulate cortisol levels and restore balance.

4. Thyroid Function

Your thyroid makes hormones that impact your energy level and metabolism. When your thyroid gland slows down, it throws your metabolism into a sluggish state, leading to hypothyroidism. This can manifest as various symptoms, including fatigue, weight gain, and cold intolerance. (The thyroid hormones aren’t necessarily fluctuating in perimenopause, like your sex hormones are, and so I snuck this one in as a possible cause of your fatigue!)

Natural Solutions to Reignite Your Thyroid:

• Consider lifestyle and dietary adjustments: Stress, sleep, and protein intake all have an impact on your thyroid function. These vital pieces still matter even if supplement or medication support is also needed.
• Seek naturopathic guidance: Have your naturopath assess your thyroid function through a full thyroid panel blood test. TSH, freeT3, freeT4, reverseT3 and thyroid autoantibodies are helpful labs to have drawn.
• Discuss Explore natural thyroid-supporting supplements and medications: Have a conversation with your naturopath about supplements like ashwagandha and, if needed, the various types of thyroid medication.

5. Ferritin Level

Ferritin acts as your body’s iron storage tank. Iron is essential for oxygen transport throughout the body, ultimately powering your cells and fueling your energy production. When ferritin levels are low, even without full-blown iron-deficiency anemia, it can significantly impact your energy levels, leading to fatigue and weakness.

Natural Solutions to Boost Your Ferritin Levels:

• Increase your intake of iron-rich foods: Red meats, poultry, seafood, beans, pumpkin seeds, and dark leafy greens are excellent sources of iron. Remember to pair iron-rich greens with vitamin C for optimal absorption.
• Address the root cause of iron deficiency: Underlying conditions like heavy menstrual bleeding, celiac disease, or digestive issues can contribute to iron deficiency. Identifying and addressing these causes is vital for long-term maintenance of ideal iron levels.

6. Vitamin D Level

Vitamin D is crucial for various bodily functions, including bone health, immune function, energy level, and mood regulation. Unfortunately, vitamin D deficiency is quite common.

Natural Solutions for Combating Fatigue with Vitamin D:

• Embrace the sunshine: Spending time in the sun, particularly during peak hours (mid-morning to mid-afternoon), promotes natural vitamin D production. Aim for 15-20 minutes of sun exposure on your arms and legs several times a week.
• Supplement wisely: Vitamin D3 supplements are a convenient way to boost your vitamin D levels. Consult your doctor to determine the appropriate dosage for you.
• Eat your way to sunshine: Certain dietary sources, like fatty fish (salmon, tuna) and egg yolks, can contribute to vitamin D intake.

7. Neglecting Creativity and Play

Neglecting activities that spark joy, playfulness, and creativity can be a surprising culprit behind fatigue and low motivation. When we ignore the playful and creative parts of ourselves, we disconnect from a vital source of energy and fulfillment. This lack of joy and purpose can drain our enthusiasm and lead to a feeling of stagnation.

Natural Solutions for Reclaiming Your Joy:

• Prioritizing activities we truly enjoy: Make time for hobbies, interests, and activities that bring you genuine joy and a sense of accomplishment, whether it’s reading, painting, playing music, spending time in nature, or anything else that sets your soul on fire.
• Embracing activities with purpose and fulfillment: Engaging in activities that contribute to a greater purpose, like volunteering, learning new skills, or working on personal projects, can fuel your motivation and inject a sense of meaning into your life.
• Connecting with your inner child: Reconnect with your youth’s playful and creative spirit. Spend time exploring your interests, engaging in imaginative activities, and allowing yourself to experiment and have fun without judgment.

When to See a Naturopath for Your Fatigue

If your fatigue persists despite implementing lifestyle changes, or if it’s accompanied by other symptoms like unexplained weight loss, fever, or night sweats, it’s time to schedule with a naturopath. 

A naturopath can help identify the underlying cause of your fatigue and develop a personalized plan to address it, potentially using a combination of natural therapies, dietary modifications, and lifestyle changes.

Ditch the Fatigue and Embrace Electrifying Energy

Are you tired of being tired? Do you long for days filled with boundless energy and a zest for life?

It’s time to say goodbye to fatigue and hello to a vibrant, energetic YOU!

We talked about the hidden enemies lurking behind your fatigue. You’ve discovered natural solutions to banish them and reclaim your power. Now, it’s time to take action and transform yourself into a radiant energy powerhouse!

My Midlife Mastery Method is your map to this energy revolution. 

With personalized one-on-one care, we’ll navigate each phase of recovery, uncovering the root causes of your fatigue and dismantling them one by one. Imagine waking up feeling refreshed and energized, ready to tackle your day with enthusiasm and purpose!

Don’t settle for feeling “fine.” You deserve to thrive!

Click here to learn more and schedule your one-on-one consultation. 

Let’s ignite your inner spark and light the way to a life full of energy and joy!

Resources

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2. “How Much Sleep Do You Need? – Sleep Foundation.” 8 Dec. 2023, https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need. Accessed 11 Dec. 2023.

3. “A Prospective, Randomized Double-Blind, Placebo-Controlled ….” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/. Accessed 11 Dec. 2023.

4. “The Effectiveness of Rhodiola rosea L. Preparations in Alleviating ….” 17 Jun. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/. Accessed 11 Dec. 2023.

5. “Effect of iron supplementation on fatigue in nonanemic menstruating ….” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3414597/. Accessed 11 Dec. 2023.

6. “Effect of vitamin D3 on self-perceived fatigue – PMC – NCBI.” 30 Dec. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/. Accessed 11 Dec. 2023.