SUPPORTING ENERGY DURING MENOPAUSE
- Alex Gear
- Jun 16
- 4 min read
Understanding and Supporting Energy Levels During Perimenopause and Menopause
Menopause is a significant transition in a woman’s life, bringing with it a variety of physical and emotional changes.
One of the most common symptoms is fatigue and a noticeable drop in energy levels and leading a busy life, juggling work and family commitments can all easily drain our energy levels on top of these hormonal changes. Many women that are struggling with tiredness and reduced motivation can find common daily activities challenging.
Why Does Energy Decline During Menopause?
Several factors contribute to the decline in energy during menopause:
Blood Sugar Imbalances – Changes in hormone levels can lead to fluctuations in blood sugar, causing energy crashes and sugar cravings.
Hormonal Fluctuations – Oestrogen, progesterone, and testosterone levels decline during menopause which can affect sleep quality, mood, and energy metabolism.
Poor Sleep – Hot flushes, night sweats and increased anxiety can lead to disrupted sleep, making it harder to feel refreshed in the morning as well as feeling well throughout the day.
Stress and Cortisol Levels – The body’s response to stress changes with age, and elevated cortisol levels can lead to fatigue, poor sleep and burnout.
Muscle Loss and Metabolic Changes – Declining oestrogen levels contribute to muscle loss, which can reduce metabolic rate and overall energy.
Here are some tips to help boost your energy levels and help get you on the road to feeling better.
Practical Ways to Support Your Energy Levels
Balanced nutrition plays a key role in maintaining steady energy levels. Eat a nutrient dense with a variety of foods providing B vitamins especially vitamin B12, iron and magnesium which are all involved in energy production in the body.
Prioritise protein – Lean meats, fish, eggs, tofu, beans and pulses help stabilise blood sugar and maintain muscle mass.
Choose complex carbohydrates – Whole grains, vegetables, beans and pulses which provide sustained energy rather than quick spikes and crashes.
Include healthy fats – Oily fish, avocados, nuts, seeds and olive oil support and energy production, brain and hormonal health.
2.Stay hydrated
Aim for at least 1.5 to 2 litres of water per day. Even mild dehydration can lead to fatigue and so one of the easiest things we can do to improve our energy levels is to stay hydrated. 70% of the body is made up of water and it only takes a 2% loss in bodily fluids to cause dehydration which can result symptoms such as constipation, tiredness, headaches, poor concentration and irritability to name a few.
3. Move Your Body
This may seem counter-intuitive when you are feeling low on energy, but exercise boosts your body’s energy reserves. When we exercise, at a cellular level the body produces more mitochondria inside our muscle cells. Mitochondria are the battery within a cell in that creates fuel from the food we eat. Regular physical activity also boosts circulation, improving mood, and enhancing sleep quality.
*Walking and low-impact exercises – Yoga, Pilates and swimming
*Get outside for a daily walk – Exposure to daylight supports your body’s natural sleep-wake cycle and boosts vitamin D levels (from April in the UK)
*Strength training – Helps preserve muscle mass and maintain metabolism.
However, too much exercise and not enough rest will have a detrimental impact on your health and so rest and recovery are a vital part of any exercise regime.
4. Manage Stress Effectively
Chronic stress drains energy levels, both physically and mentally and so stress management is essential.
Tools to manage stress such as:
*Mindfulness and meditation – Research shows that 10 minutes a day can help lower cortisol and improve energy.
*Journalling – Writing down worries or gratitude lists can help to clear the mind.
*Set boundaries – Learning to say no and prioritise self-care preventing you from taking on too much.
5.Prioritise Quality Sleep
Getting good sleep is crucial for maintaining energy and vitality.
Try the following tips:
*Establish a bedtime routine – Go to bed and wake up at the same time every day.
*Limit caffeine and alcohol – These can disrupt sleep quality.
*Create a cool, dark, and quiet sleep environment – Use blackout blinds and keep the bedroom at a comfortable temperature.
Final Thoughts
Menopause can be a challenging time, but it is also an opportunity to focus on self-care and make positive lifestyle changes.
By prioritising sleep, eating well, exercising, managing stress you can maintain steady energy levels so that you can enjoy life to the fullest.
Small, consistent changes can make a significant difference in how you feel every day.
Take it one step at a time and focus on what makes you feel your best.
Listen to Your Body
Every woman’s experience of menopause is different, so it’s important to listen to your body and adjust accordingly. If fatigue is persistent, it may be worth speaking to a professional who can rule out other underlying issues such as gut issues, food sensitivities and intolerances, hormonal changes and nutritional deficiencies.
I know that when you feel tired and exhausted it can be so hard to do anything can’t it?
I am here to help.
The causes for fatigue and extreme tiredness are often multifactorial so identifying what's draining your energy is vital to help restore your health and well-being so that you start to feel like you again. So, if you are struggling and would like some help we are offering you a friendly complimentary chat with me to see how I can help support you.
Click the link here to book your free call…
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