How To Boost Your Energy During Menopause
Women in perimenopause and menopause are tired. Their energy levels have dropped. They’re fatigued. And they just want to take a nap.
Nobody likes living that day after day. So what’s a woman in her 40s or 50s to do?
You may be thinking, “I’m getting older; this is just how it is.” But that’s not true. Don’t just settle for low energy. Women in their 40s and 50s can absolutely be active, energized, and ready to take on the world.
But the way to do that is through lifestyle, diet, and wellness changes. You have to muster up what little energy you have into making these impactful choices that will give you back a ton of extra energy.
Below I have 6 ways to improve your energy during menopause. None of them are rocket science. Every single woman can start them today.
Why Menopause Zaps Your Energy
So why are fatigue or low energy such common symptoms of perimenopause and menopause?
There are lots of reasons:
Your hormones are changing.
and that can make you tired
(Think about your periods you used to have. As your hormones shifted during PMS, you got tired and your energy went away. It’s the same concept here.)
You may be suffering from anxiety and/or depression.
Both of these mental health conditions are common during menopause and both of them can make you sleepy and crush your energy
You may not be sleeping so well.
Self-explanatory, right? Bad sleep = low energy
Plus, the age factor plays a role too. Even if you weren’t in menopause currently, your body is still aging. And that can lead to decreased amounts of energy.
Or you could have a completely different age-related condition leading to low energy.
But none of this should be too much of a bummer.
There are so many ways to overcome and feel super energized again.
6 Ways To Boost Energy During Menopause
So now we’ve come to the good stuff. 6 things you can do to feel that energy once again. Sometimes when you’re really tired, it feels like you have to force yourself to start any of these. That’s okay. Give yourself the push you need.
Your future energetic self will thank you later.
1. Get Moving
Exercise is interesting because it feels like it zaps even more of your energy, and right after your workout it really does.
But in the long-term it undoubtedly boosts your energy. Exercise is absolutely key for feeling great during menopause. Once you get into a rhythm you will not only find you are getting reenergized, but also managing your weight.
You will want to find a balance. Workout enough that you challenge yourself and help you burn enough energy for a restful sleep. But there’s no need for overkill.
According to the CDC, you should aim for at least 5 hours of moderate aerobic activity AND at least 2 weight-resistance training sessions each week. If you can do more, you should! But let the way your body feels guide you.
Here are two examples that show you how you can easily (and enjoyably!) add these recommendations into the week.
- Do an upper body weight workout on Mondays, do a lower body weight workout on Wednesdays, use the elliptical for 30 minutes 4 days a week (2 aerobic hours), take a ballroom dancing lesson each Friday (1 aerobic hour), and then go for 20 minute walks after dinner six nights a week (2 aerobic hours).
- Go to yoga class on Tuesday and Thursday evenings (bodyweight muscle strengthening), jog before work each morning (2 ½ aerobic hours), take a bike ride to and from your friend’s home instead of driving (1 aerobic hour), and go on a nature trail hike each over the weekend (1 ½ aerobic hours).
2. Follow Good Sleep Practices
One of the reasons you may be so tired throughout the day is that you are having a really hard time sleeping at night. This is common for menopausal women – and older people in general as melatonin levels decrease.
That’s why it is so important to follow great sleep habits like:
- Keep your bedroom cool, dark, and screen-free.
- Add a sound machine to block out any noise.
- Sleep in cool PJs with an extra fan if hot flashes wake you up.
- Get out of bed if you’ve been tossing and turning for 30 minutes. Do something calming like meditating or crocheting. Then try sleeping again.
- Cut out or greatly limit your caffeine and alcohol intake during the day.
- Set a bedtime and stick to it.
P.S. All that exercise you’re now doing will help your sleep too!
3. Care For Your Mind
Menopause is an emotional time with ups and downs. Anxiety and depression are both real problems women in this phase of life have to deal with. And both can be completely zapping your energy.
Find a therapist
Talking to somebody not only helps you deal with a big change of life, but also all the big life events that tend to hit at this time too.
Like retirement or your children moving out.
Practice time management
Say “yes” to more things you enjoy and “no” to more things that stress you out. Take plenty of time for resting and recharging.
Any sort of movement/exercise can help mental health, but a soothing yoga session can be especially helpful for easing anxiety and calming depression.
Start by setting aside 5 or 10 minutes a day to focus on your breathing and a calming mantra like “I am grounded on this earth.”
You can also download popular meditation apps like Headspace.
Diffuse calming essential oils
Where do you feel the most stressed?
In your car while you’re dealing with traffic? While you’re paying bills in your office?
Put an essential oil diffuser there and let the scents of lavender, frankincense, or chamomile calm you.
If you feel like your mental state is really bothering you, don’t delay. Talk to your doctor or therapist right away, so they can help you.
4. Check Your Diet
Our food really can be our medicine or our worst enemy.
Sometimes when we are stressed and tired we reach for the worst foods to refuel our bodies – sugary sweets, fatty junk food, or comforting “feel-good” meals.
- Eat more plant-based iron sources: leafy greens, whole grains (like quinoa), seeds (like pumpkin seeds)
- Eat only real food, nothing processed
- Eat plenty of fruits and veggies
- Eat lean protein like chicken, turkey, or lentils
- Eat plenty of fat like coconut oil, avocados, and nuts
- Avoid “energy bars” that are filled with sugar; you’ll just crash
- Avoid “energy drinks” that are filled with sugar and high amounts of caffeine; they will never make you energetic in the long run
Then remember it’s not just about what you eat but when/how you eat. I get it: you’re busy. But forgetting to eat or thinking avoiding a meal will help your waistline are big mistakes.
- Make sure you eat a healthy breakfast to balance your blood sugar after a long night with no food. Make sure there are protein, fat, and fiber to help you feel full longer.
- Eat snacks in between meals: and handful of nuts, an apple and peanut butter, or hummus and veggie sticks. Just don’t let more than a few hours pass without eating any food.
Plus, just like exercise, a healthy diet will help you keep the extra weight away.
5. Take Natural Supplements
There are lots of different prescription medications that women will take as they get older. But many times all-natural supplements will do the same thing, and allow you to fix the problem naturally.
Two different types of natural supplements could really help menopausal women with their energy levels
A menopausal support supplement
There are lots of herbs that can help a women with her menopausal symptoms like Black Cohosh, St. John’s Wort, Chaste Tree Berry, Pueraria Mirifica Extract, Magnolia Bark Extract, Hops, Ashwagandha.
Plus ensuring you have the adequate amount of important vitamins like D and B are essential.
A sleep supplement
A natural sleep-aid can help you get that full night’s sleep without dependency or morning grogginess.
This should include magnesium, melatonin, Valerian root, Chamomile Flower Extract, Magnolia Bark Extract, and zinc. Eu Natural’s Serenity natural sleep aid combines this into one pill you can take before bed.
Taking a vitamin B complex is key for energy levels. Sometimes people feel like it upsets their stomach, so take it with your breakfast or lunch.
6. Talk To Your Doctor
It is also completely possible that a different age-related condition like heart disease, diabetes, or thyroid issues could be leading to your fatigue. You could also have some nutrient deficiencies like iron or vitamin D – even if you eat really well.
If you have tried some of these other tips for boosting energy with little to no success, have your doctor run full tests to see if anything else could be playing a role in your fatigue.
Basically you need to discount any other issue that’s zapping your energy. If you do have a diagnosis, you can work on improving it and therefore improving your energy levels.
Menopause Doesn’t Have To Equal No Energy
You may feel tired right now. Sluggish. Lacking any energy. But this does not have to be your reality forever.
I know that doing anything else when you already have low energy may feel so exhausting, but taking these steps can truly help you move out of that sluggish phase into a vibrant, energetic life once again.