Dr Grant responds: Your situation is filled with positive elements. You have good sleep, maintain a healthy diet, engage in light exercise, and regularly perform resistance training. Your recent blood tests have ruled out several potential causes for fatigue, such as anaemia, thyroid problems, diabetes, and organ failures. Additionally, you have no concerns about your heart, lungs, gastrointestinal system, joints, or menstrual cycle.
First and foremost, let’s delve deeper into your typical diet. What foods do you consume and when? Is your diet rich in carbohydrates or sugar? Are you drinking two liters of water per day? Do you consume alcohol or caffeine? If you consume very little throughout the day and then have a large dinner, you may experience a decline in energy in the evening.
Secondly, do you engage in zone two cardiovascular exercise? A classic example is being able to hold a conversation while running with a friend, which corresponds to around 60-70 percent of your maximum heart rate.
If you have a smartwatch to monitor your heart rate during exercise, aim for approximately 180 beats per minute minus your age. Incorporating 30-60 minutes of zone two exercise at least three days per week will enhance your fitness and endurance.
Keep in mind that the fitter you are, the longer you are likely to live and the easier your journey through menopause will be, whether or not you undergo hormone replacement therapy. Exercise provides a wonderful endorphin boost and contributes to improved evening energy levels.
Thirdly, let’s address your mental health. Do you experience feelings of sadness or depression? Is there any personal or family history of mood disorders? The primary symptoms of depression include constant low mood, diminished energy, and loss of interest in activities.
Typically, depression-related low mood is unresponsive to changes in external circumstances and tends to be more prominent in the morning. Associated symptoms may include disrupted sleep, significant changes in appetite resulting in weight loss or gain, decreased libido, poor concentration, low self-esteem, and feelings of worthlessness or excessive guilt.
Finally, do you feel fulfilled? Do you work outside the home or perhaps miss the mental stimulation of a work environment? It’s possible that engaging in something you’re interested in, such as studying a new subject, can provide more energy by promoting the growth of new neurons, forming new connections, and stimulating your brain.
It would be beneficial to further assess your diet, lifestyle, and overall well-being. “Lifestyle medicine” is an emerging field led by medical doctors with specialized training. It encompasses six pillars: exercise, sleep, nutrition, stress management, smoking cessation, and alcohol moderation.
Dr. Jennifer Grant is a GP at Beacon HealthCheck.
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