Energy: Please Return to Sender! How to Reclaim Your Energy and Vitality during Perimenopause and Menopause.

If you are over 40 and constantly struggling with low energy and dragging yourself around, you are definitely not alone. Many perimenopausal and menopausal women feel totally wiped out and struggle to get through their days. In fact, studies have found that fatigue, tiredness and lack of energy are one of the most common symptoms of perimenopause and menopause.

In this article I will examine the reasons for the drop in energy during menopause, the emotional and physical factors behind it, what you can do to boost your energy levels. I will also look at other factors beyond menopause that could be causing your fatigue.

Why is my energy missing in action?

The truth of the matter is that there are many things that are going on in your body that are zapping your energy and everything from hormonal changes to stress will be affecting your energy.

In perimenopause progesterone starts to decline and oestrogen begins to fluctuate wildly, then in menopause, oestrogen and progesterone fall away. These changing hormone levels affect your entire body and are responsible for your menopause symptoms and your low energy levels.

1.      Metabolism and blood sugar balance

Metabolism is the process of converting the food we eat into energy to fuel our bodies. As we age, we tend to lose muscle mass which causes our metabolism to slow, making it less efficient at converting food into energy. A slower metabolism means that your overall energy levels will be lower, and you may tire more easily or be unable to shake a sleepy, groggy feeling.

You can also experience energy fluctuations because of the spikes in your blood sugar levels. You know those 2pm crashes where you find yourself reaching for a quick pick me up in the form of a sweet treat or a coffee. Blood sugar spikes are caused by eating foods that are high in refined carbohydrates, especially refined sugars and simple carbohydrates – think soft drink, fruit juices, sugary cereals, white bread, white rice, chips, and sugary treats. They give you energy in the short term, but your blood sugar level will then drop rapidly and, along with that, your energy will crash.

2.      Sleeping difficulties

Quality sleep is essential for energy and the lack of it can impact us greatly. Those changing hormone levels can cause much chaos to your sleep by making it difficult to fall asleep, waking during the night and early rising. This disrupted sleep can leave you feeling tired, drained and unmotivated.

The no. 1 culprit of disrupted sleep is the hot flashes/night sweats that many women suffer through. For some it is a rising heat that moves through your body, waking you in a lather of sweat only to be left with the chills moments later. For others it can just be a mild overheating making it difficult to sleep.

Then of course there is the waking for bathroom trips with you needing to empty your bladder more frequently. The declining levels of oestrogen in menopause affect the functioning of your bladder, increasing the frequency and possibly urgency in needing to pee.

On top of this, your body clock is being recalibrated – your body clock is sensitive to oestrogen and progesterone and those changing levels impact your circadian rhythm, causing changes to the times your body want to sleep and wake. Also affected is you’re your sleep hormone melatonin. The amount of melatonin you produce can decline in menopause, which makes it more difficult to get restful, quality sleep.

Other common menopausal symptoms that can affect sleep are muscle and joint aches and pains, migraines, back pain and fibromyalgia.

 3.      Mood

Those changing hormonal levels impact your brain which in turn affect your mood. In early perimenopause, the low progesterone and fluctuating oestrogen can cause feelings of low mood, irritability, rage and increases the risk of depression and anxiety.

Serotonin is our ‘feel good’ neurotransmitter and it plays a massive role in regulating moods. In the later phases of perimenopause and in menopause, serotonin levels can decline in response to the declining oestrogen levels. Low serotonin levels can lead to feeling of sadness, irritability and even depression.

These feelings are very draining and can leave you feeling unmotivated and can make daily activities totally exhausting.

4.      Stress

Many women in midlife are juggling family responsibilities, the demands of jobs, careers and finances and this juggle is producing chronically higher levels of stress hormones. Chronic stress drains energy reserves and can eventually lead to total exhaustion and a reduced ability to cope with stress.

Those low serotonin levels mentioned above also affect the body’s response to stress.  Serotonin helps modulate our stress responses and when serotonin is low, stress management becomes more challenging, which can increase feelings of fatigue and mental exhaustion.

How to manage it

Thankfully, by making some targeted nutrition and lifestyle changes you can boost your energy and vitality

 1.      Prioritise Protein Intake

Lean proteins—like fish, poultry, beans, red meat, soy and legumes—help boost your energy by preserving muscle mass, supporting metabolism and providing steady source of energy, that prevents spikes in blood sugar that lead to energy crashes.

 2.      Embrace Nutrient-Dense Vegetables and Carbohydrates

Whole grains, fruits, and vegetables provide sustained energy and help regulate blood sugar and provide you with an array of wonderful vitamins, minerals and phytonutrients. They are also high in fibre which helps support your metabolism, blood sugar balance and support digestive health.

 3.      Incorporate Healthy Fats

Healthy fats - like olive oil, avocados, nuts, seeds and oily fish - play a role in hormone production and energy maintenance and help with your satiety. Omega-3 fatty acids in foods like salmon, flaxseed, and chia seeds help manage inflammation and boost mood and energy levels.

 4.      Stay Hydrated

Everyday your body needs water to function and one of the many functions it is required for is in the conversion of the food you eat into energy. Aim for 35ml of water per kg of body weight per day.

 5.      Support Your Adrenals

Your adrenal glands produce the hormone cortisol which impacts your energy and blood sugar levels, consequently, supporting your adrenals is essential. Foods high in B vitamins, vitamin C, and magnesium—like leafy greens, nuts, seeds, and whole grains—support adrenal health and energy.

6.      Avoid foods that zap your energy

Get off the blood sugar rollercoaster and stop those energy crashes by avoiding foods that spike your blood sugar. That means avoiding highly refined carbohydrates especially refined sugars and simple carbohydrates like soft drink, fruit juices, sugary cereals, white bread, white rice, chips, and sugary treats.

Limit your caffeine intake to 2-3 drinks per day and avoid caffeine after 2pm to avoid sleep disruptions and the lack energy and motivation that follows.

Lifestyle Changes to Boost Energy

1.      Prioritise Quality Sleep

Getting adequate sleep is essential. Establishing a consistent night-time routine will promote better sleep. Avoid blue light from screens before bed, keep your room cool, and incorporate daily calming activities like deep breathing or meditation.

 2.      Exercise Regularly and Honor Your Body

Exercise boosts energy – it helps maintain muscle mass and elevates your mood and energy levels. Find an exercise you love, and you are more likely to stick to it! Start off slowly and gradually increase the duration and intensity.

 3.      Manage Stress Effectively

Include stress-relieving activities daily, such as meditation, journaling, or time spent in nature. Chronic stress depletes energy, so prioritising stress management is essential for sustained vitality.

 4.      Build a Support System

Emotional support from friends, family, or groups can make a difference. Surround yourself with people who understand menopause challenges and provide encouragement.

Other factors to consider

Persistent tiredness or fatigue may of course be unrelated to menopause, and it is important to consider other conditions:

Thyroid disease

Fatigue and low energy are common signs of an underactive thyroid, and thyroid issues often affect women during perimenopause and menopause. In fact, the hormonal shifts in perimenopause can trigger thyroid disease! Proper thyroid management is essential for overall health, so it’s wise to have your thyroid levels checked regularly.

Nutrient deficiencies

Persistent tiredness or fatigue can be a result of a nutrient deficiency. Common nutrient deficiencies in perimenopause that an contribute to fatigue are:

·       Iron

·       Magnesium

·       Vitamin D

·       Vitamins B12 and folate

Sleep Apnoea

Sleep apnoea is a potentially serious sleep disorder in which breathing repeatedly stops and starts. It causes a deprivation in oxygen, causing you to awaken and leads to tiredness and fatigue. When women go through menopause, they lose their natural protection from sleep apnoea, increasing their risk of developing the disorder.

If your energy is missing in action and you need some help to reclaim it, book a consultation with me today and let’s get that energy returned to sender!

Judy