How do you stay energised during menopause?

Staying energised during menopause is possible, but it requires a conscious approach to your body, nutrition and lifestyle. Falling oestrogen and progesterone levels can affect metabolism, sleep quality and mood, which together can lower your energy levels. In this article, we answer common questions about fatigue during menopause and what you can do about it.

Why does your energy level drop during menopause?

During menopause, oestrogen and progesterone levels fall, and this can affect your energy balance. Oestrogen plays a role in many processes in the body, while changes in sleep, muscle mass, stress and metabolism can all contribute to feeling more tired.

Cortisol, the stress hormone, can also play a role. Daily stress may feel more demanding during this stage of life, while recovery can take longer. Want to learn more about what happens in your body? Read our information about menopause.

Which foods can help with fatigue during menopause?

Food that helps keep your blood sugar stable can support more consistent energy throughout the day. Protein-rich meals, healthy fats, vegetables, whole grains and other fibre-rich foods can all be part of a balanced plant-based diet.

Some nutrients deserve extra attention during menopause:

• Protein: important for maintaining muscle mass. Plant-based sources include pulses, tofu, tempeh and edamame.
• Magnesium: found in nuts, seeds, dark green leafy vegetables and whole grains.
• Iron: fatigue can sometimes be related to low iron levels, particularly if you still menstruate. Lentils, beans, leafy greens and whole grains are useful plant-based sources.
• Phytoestrogens: naturally found in foods such as soy, flaxseed and chickpeas.

Alcohol can disrupt sleep and may make hot flushes worse, while caffeine later in the day can affect your night’s rest. At bbb, food coaching can help you discover which eating habits work well for you.

How can exercise help you feel more energised during menopause?

Regular movement can support energy, mood, fitness and muscle strength during menopause. Strength training deserves particular attention because maintaining muscle mass becomes increasingly important as we age.

At bbb you can combine strength-focused workouts such as StrongHer and Hot Power with Yoga, Pilates, HIIT, TRX and other workouts. Our hot cabin workouts add the relaxing experience of exercising in warmth and are a distinctive part of the bbb approach.

A varied routine that combines strength, fitness and body-mind movement can help you keep moving in a way that feels good and is sustainable.

What is the link between sleep problems and low energy during menopause?

Sleep problems and fatigue can reinforce each other. Hot flushes, stress, a busy mind and hormonal changes can all make it harder to fall asleep or stay asleep. When you do not recover well at night, it is understandable that you have less energy during the day.

Simple habits can support better sleep:

• Keep a regular sleep and wake time.
• Keep your bedroom comfortably cool.
• Reduce screen time before bed.
• Try mindfulness, meditation or Yoga Nidra to unwind.
• Limit alcohol and caffeine later in the day.

Can supplements help with low energy during menopause?

Supplements are not a replacement for a healthy foundation of nutrition, movement and sleep. If fatigue persists, it can be useful to discuss it with your GP and, where appropriate, check levels such as iron, vitamin D or B12 before starting supplements.

Be critical of products that promise a quick solution. What you need depends on your diet, health and personal situation.

When should you see your GP about fatigue during menopause?

Fatigue can occur during menopause, but persistent or severe fatigue deserves attention. Contact your GP if fatigue substantially affects your daily life, does not improve despite rest and lifestyle changes, or is accompanied by other symptoms such as unexplained weight changes, palpitations, shortness of breath, persistent low mood or unusual hair loss.

A GP can help rule out other causes that may produce similar symptoms. When medical causes have been considered, a holistic approach to body, food & mind can help you work on your energy and wellbeing.

Start your healthy journey at bbb health boutique. Book your free trial and discover our personal and holistic approach.