68% of women experience intense fatigue after the age of 40, often related to menopause. Here are the 5 main factors affecting your energy and simple solutions to address them:
- Air Quality: Indoor air is often more polluted than outdoor air. Regularly ventilate and use air purifiers.
- Exposure to natural light: Exposing yourself to the sun in the morning regulates your sleep and improves your mood.
- Household chemicals: Replace conventional cleaning products with natural alternatives such as white vinegar.
- Nutrition and Hydration: Prioritize foods rich in magnesium, B vitamins, and omega-3. Drink enough water.
- Rest and stress management: Adopt a regular sleep routine and practice relaxation exercises.
These simple adjustments can reduce fatigue and boost your vitality. Discover more practical advice in the rest of the article.
Menopause: Lack of energy in women, what to do?
1. Indoor and Outdoor Air Quality
Air quality plays an important role in our energy, especially after 40 years. According to the EPA, the air inside our homes is often 2 to 5 times more polluted than the air outside, which can lead to a decrease in energy.
Interior spaces require special attention. Among the common pollutants are fine particles (PM2.5), volatile organic compounds (VOCs), and nitrogen dioxide. These substances can intensify fatigue and exacerbate symptoms such as sleep disturbances or hot flashes.
Here are some elements to keep an eye on to improve the air quality in your home:
| Source of pollution | Impact on energy | Recommended solution |
|---|---|---|
| Household products | Fatigue, headaches | Use eco-friendly products |
| Stagnant air | Lethargy, drowsiness | Air out for 15 minutes, twice a day |
| fine particles | Respiratory problems | Install a HEPA purifier |
Indoor plants can also help. The spathiphyllum (peace lily) and the spider plant, for example, are known to naturally remove certain pollutants from the air.
Outdoor air also has an impact on your well-being. Here are a few tips to minimize the negative effects:
- Check the air quality index before planning outdoor activities.
- Leave rather early in the morning or in the evening.
- Avoid high-traffic areas, especially during rush hour.
An air quality monitor can be useful for alerting you in real time and enabling you to react quickly. Improving air quality, whether indoors or outdoors, can not only reduce fatigue but also promote better sleep, which is essential for maintaining energy during menopause.
2. Daily Exposure to Natural Light
After taking care of the quality of the air you breathe, focus on the light that structures your days.
Natural light plays a key role in energy regulation, particularly during menopause. Exposing oneself to the sun helps adjust the circadian rhythm, that internal clock which regulates sleep and wake cycles. Morning exposure promotes the production of serotonin and balances melatonin, which improves both mood and sleep.
To make the most of this light, focus on the morning hours. Here's an overview:
| Period | Recommended duration | Effects |
|---|---|---|
| Morning (7 AM-10 AM) | 15-20 minutes | Adjusts the circadian rhythm and provides an energy boost |
Some practical advice for women in perimenopause or menopause:
- Place your desk near a window to take advantage of natural light.
- Have your breakfast in a room well lit by daylight.
- Plan outdoor activities early in the morning.
These simple habits can have a positive impact on your energy and well-being.
In winter or on cloudy days, consider using a light therapy lamp to compensate for the lack of natural light. However, keep in mind that artificial light does not replace the full spectrum of the sun, which is essential for vitamin D production and hormonal regulation.
To enjoy the benefits of the sun while protecting your skin:
- Apply sunscreen with an SPF of at least 30.
- Limit direct exposure between 12:00 and 16:00.
- Wear a hat and clothes that cover your body.
- Consult a doctor to determine if a vitamin D supplement is necessary.
Natural light is an accessible resource that can support your energy and hormonal balance on a daily basis. Adopt these simple actions to stay dynamic after 40.
3. Household Chemical Products
After improving the air quality and maximizing the use of natural light, it is time to address the impact of chemicals present in your daily life.
Domestic chemicals can alter indoor air quality and affect your well-being, especially after the age of 40. Prolonged exposure can lead to persistent fatigue, headaches, and exacerbate some symptoms related to menopause.
A study published in the Journal of Exposure Science & Environmental Epidemiology indicates that frequent use of conventional household cleaning products is linked to an increased risk of hormonal imbalances. Here are some natural options to replace these products:
| Product Type | Natural alternative | Advantages |
|---|---|---|
| Multi-purpose cleaner | White vinegar + baking soda | Cleans without emitting VOC |
| Deodorizer | Organic essential oils | Refreshes the air in a healthy way |
| detergent | Marseille soap | Eliminates stains without harsh chemicals |
To limit your exposure, you can:
- Use products approved by the Environmental Working Group (EWG)
- Regularly ventilate your interior
- Install an air purifier with a HEPA filter in the main rooms
Also be mindful of endocrine disruptors. To reduce BPA, opt for containers made of glass or stainless steel, avoid heating food in plastic containers, and choose products labeled "BPA-free." These adjustments can help maintain your energy and limit the side effects related to menopause.
Adopting these changes allows you to reduce toxins in your home environment while promoting your well-being after the age of 40.
4. Nutrition and Hydration
Once your physical environment is adjusted, it's time to nourish your body to maintain your energy. What you eat and drink plays a key role in your inner well-being.
For a good energy level, prioritize these nutrients:
| Nutrient | Food Sources | Effects on Energy |
|---|---|---|
| Magnesium | Green vegetables, nuts, seeds | Supports energy production and muscle function |
| B vitamins | Whole grains, legumes | Improve the energy metabolism |
| Omega-3 | Salmon, sardines, chia seeds | Reduces inflammation and boosts vitality |
Hydration is just as important, especially during menopause. It helps prevent fatigue and hot flashes. Make sure to drink water regularly and limit caffeine and alcohol to avoid dehydration.
Here are some practical tips:
- Eat at regular times to stabilize your blood sugar.
- Choose fiber-rich foods, such as whole grains, to avoid energy fluctuations.
- Opt for lean proteins, which help maintain your muscle mass.
- Add fresh fruits and vegetables to your meals to benefit from their antioxidants.
The Mediterranean diet, focused on fresh and whole foods, is ideal for maintaining constant energy while limiting processed foods.
If you are in perimenopause, be mindful of your iron intake. Irregular menstrual cycles can lead to deficiencies, often associated with fatigue. If in doubt, consult a healthcare professional to assess your supplementation needs.
These dietary adjustments will help you better manage your energy and prepare you for the next steps.
5. The Quality of Rest and Stress
Rest and stress management play a crucial role in maintaining your energy after the age of 40.
Here are some key elements to consider in order to improve your rest:
| Factor | Impact on energy | Practical Solutions |
|---|---|---|
| Sleep | Promotes recovery and regulates circadian rhythms | Adopt a regular routine and create a calm and dark environment |
| Stress | Increases cortisol, which may worsen fatigue | Try meditation, deep breathing exercises, and gentle physical activity |
| Magnesium | Contributes to relaxation and sleep | Consume foods rich in magnesium or consider supplementation |
Simple adjustments can enhance your recovery. For example, go to bed and get up at fixed times in a room conducive to quality sleep (dark, quiet, screen-free).
To better manage stress, integrate these habits into your routine:
- Meditate 10 to 15 minutes per day.
- Do deep breathing exercises several times throughout the day.
- Engage in gentle physical activity for 30 minutes.
Also improve your sleep environment: reduce screen exposure before going to bed and install blackout curtains to block out light.
Yoga and meditation can be particularly effective in reducing fatigue. A study published in the Journal of Women's Health showed that regularly practiced mindfulness meditation significantly decreases menopause-related symptoms, including fatigue.
Finally, do not forget that factors like good air quality, sufficient natural light, and a balanced diet also support your daily energy. If fatigue persists despite these efforts, consult a professional to identify the cause and find appropriate solutions.
Managing One's Energy After 40
Maintaining one's energy after 40 requires special attention to certain elements of our daily lives. Fatigue, often intensified during menopause, can be reduced by adjusting certain aspects of our environment.
Here are some concrete suggestions to improve your well-being:
| Factor | Impact | Recommended actions |
|---|---|---|
| Air quality | Direct influence on breathing and oxygenation | Use an air purifier, ventilate regularly, incorporate air-purifying plants. |
| Exposure to light | Plays on circadian rhythms | Prioritize exposure to natural light in the morning. |
| Household products | May affect vitality due to toxins | Opt for natural products and limit chemical substances |
| Nutrition and Hydration | Supports metabolism and energy | Adopt a balanced diet and drink water regularly. |
| Rest and stress management | Promotes physical and mental recovery | Establish a sleep routine and practice relaxation techniques. |
In addition, the natural solutions offered by Laboratoires üma, with 20 years of expertise in medical research, can provide valuable support during this time. Their products are designed to meet the specific needs associated with menopause.
Begin with simple changes that are tailored to your situation. Identify the aspects of your daily life that seem most impactful and focus on them. If fatigue persists despite these adjustments, it may be advisable to consult a healthcare professional.
After 40 years, it's also an opportunity to rethink the way you take care of your energy. Every little change can contribute to improving your vitality over time.
Frequently Asked Questions
Below you will find clear answers to frequently asked questions about the impact of external factors on your energy.
Does air quality influence energy levels?
According to the World Health Organization (WHO), 9 out of 10 people breathe polluted air, which can have a direct effect on your energy. Women over 40, particularly during menopause, may be especially sensitive to these pollutants.
How to take advantage of natural light to boost your energy?
Exposing yourself to natural light each day is important for maintaining a good level of energy. Try to spend at least 15 minutes in the sun, preferably during the brightest hours. In winter, consider compensating for the lack of light with appropriate lamps.
Which household products should be avoided to limit fatigue?
Some household products contain substances that can disrupt your hormones and contribute to fatigue. Here are a few examples and alternatives:
| Category | Substance to avoid | Recommended alternative |
|---|---|---|
| Plastics | phthalates | Glass containers |
| Care products | Parabens | Certified Organic Products |
| Cleaning Products | Pesticides | White vinegar or baking soda |
How to adjust your diet to stay in shape?
A balanced diet is essential. Include foods rich in magnesium, vitamins B and E, such as almonds, spinach, nuts, and seeds. Also, make sure to stay well hydrated throughout the day.
Can stress reduce energy?
Absolutely. Stress, combined with poor-quality sleep, can reduce your energy, especially during menopause. Practice relaxation exercises like meditation or deep breathing, and try to stick to a regular sleep schedule to support your vitality.
