Battling Menopause Fatigue

Dietary and Lifestyle Strategies for Restoring Energy

A persistent lack of energy or a feeling of exhaustion is a common issue I see with my clients when they are going through the menopause transition.

This symptom can be really frustrating as we are often busy and this underlying tiredness can be disruptive, impacting overall quality of life.

Why Does It Happen?

Energy Regulation

Oestrogen influences the production, release and utilisation of glucose (the primary source of energy for cells). As oestrogen levels decline the body's ability to efficiently regulate and utilise glucose can be affected. This can lead to feelings of fatigue and decreased energy levels.

Neurotransmitter Function

Oestrogen and progesterone have an impact on neurotransmitters, the chemical messengers in the brain that regulate mood, cognition and energy. Declining hormone levels can disrupt the delicate balance of neurotransmitters, particularly serotonin and dopamine, which are involved in maintaining energy, motivation and overall well-being.

Sleep Disruptions

Oestrogen plays a role in promoting deep sleep and maintaining sleep quality. Many women experience more frequent awakenings during the night, difficulty falling asleep or overall restless sleep.

Increased Stress and Mood Changes

Oestrogen and progesterone influence the production and regulation of stress hormones such as cortisol. When hormone levels decline, it can lead to an increased stress response, which can further contribute to feelings of fatigue and exhaustion.

Metabolic Changes

Oestrogen helps regulate metabolism by influencing body fat distribution, insulin sensitivity, and energy expenditure. As oestrogen decreases, there can be a shift in body composition, with an increase in body fat and a decrease in lean muscle mass. These changes can impact metabolic rate and energy levels, potentially leading to fatigue.

Dietary Interventions

Balanced Nutrition

When we’re tired it’s really tempting to reach for carbohydrate rich foods like bread, biscuits and cake to give ourselves an easy energy source. This is your body suggesting a quick fix for a short-term boost in blood glucose and feel-good hormones – but the energy supply and happy feelings won’t last! After an hour or so you’ll probably feel even more tired than before.

Instead focus on an eating pattern like the Mediterranean diet that includes a variety of nutrient-rich foods and keeps your blood glucose stable.

Incorporate whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables to ensure adequate intake of essential vitamins, minerals, and antioxidants.

Iron-Rich Foods

Iron deficiency can cause fatigue and is common during the menopause due to factors like decreased iron absorption and irregular but heavy periods.

Include iron-rich foods such as lean meats, legumes and dark leafy greens.

B Vitamins

B vitamins play a vital role in energy production and can help combat fatigue. Vitamin B12, in particular, is important for maintaining energy levels. A study published in the journal Menopause found that women with higher intake of B vitamins had lower levels of fatigue during the menopause transition.

Consume foods rich in B vitamins, including whole grains, legumes, nuts, seeds, leafy greens, and lean meats.

Magnesium

Magnesium is involved in numerous biochemical reactions in the body, including energy production. Low magnesium levels have been associated with fatigue and decreased energy and studies demonstrate that magnesium supplementation can significantly reduced fatigue in postmenopausal women. Good sources of magnesium include nuts, seeds, whole grains, dark chocolate, and leafy greens.

Omega 3 Fatty Acids

Omega-3 fatty acids have anti-inflammatory properties and may help improve fatigue symptoms. Fatty fish (such as salmon and sardines), flaxseeds, chia seeds, and walnuts are excellent sources of omega-3 fatty acids.

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that plays a crucial role in cellular energy production. During menopause, CoQ10 levels may decline, contributing to fatigue. A study published in the journal Gynaecological Endocrinology found that CoQ10 supplementation significantly reduced fatigue and improved quality of life in menopausal women. Good food sources of CoQ10 include organ meats, fatty fish, whole grains, and nuts

Hydration

Dehydration can contribute to feelings of fatigue and can leave you feeling drained and fuzzy headed.

Stay well-hydrated by drinking an adequate amount of water throughout the day, set an alarm on you phone to remind you!

Lifestyle Interventions

Regular Exercise

I know that moving your body is probably the last thing you want to do if you’re tired but engaging in regular physical activity can actually help to boost energy levels and combat fatigue.

Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises. Consult with a healthcare professional before starting any new exercise program.

Adequate Rest and Sleep

Prioritise quality sleep by establishing a regular routine.

Create a comfortable sleep environment, limit electronic device usage before bed, and consider relaxation techniques such as meditation or gentle yoga.

Stress Management

The physical and emotional symptoms of menopause can be a stressful time for many women and it is often a time of life where elderly parents, demanding children and increased career responsibility all seem to come together!

Make time for yourself and explore stress management techniques such as deep breathing exercises, mindfulness, meditation or engaging in activities you enjoy.

I hope that these tips have been helpful, if you would like some support implementing changes into your diet and lifestyle I have a one month programme that will be personalised to your specific health goals. Just drop me a message if you would like to chat about how I can help you.

If you are not quite ready for a consultation I have a free download that will give you a good place to start Meal Planning for Menopause.