Fatigue is common in the menopausal years, and not always due to menopause itself. Many women at this time are mothers of teenagers, caring for elderly relatives, working at higher levels in their careers, or all three. Supporting energy levels can be needed at times simply to get through the busy weeks. So when we’re feeling fatigued and reducing our load isn't an option, what can we do to boost our energy levels?

Here's 10 tips to help improve and support your energy levels naturally.
  

1. Sleep and rest

Prioritise getting at least 7 hours of sleep each night and consider a calming bedtime routine to help. Avoid checking emails or making plans late into the evening, as this can stimulate the mind and make it harder to fall asleep. Instead, opt for activities that promote relaxation, such as reading a book, taking a warm bath, or practicing deep breathing exercises. Creating a peaceful environment in your bedroom, with dim lighting and a comfortable mattress, can also enhance your ability to unwind and get a restful night's sleep.

If you find it hard to sleep for 7 hours, then make sure to focus on the quality of your sleep. It's not just about the number of hours we’re getting each night; the quality of our sleep matters too. You can learn more about improving your sleep quality and duration here.

2. Reduce your caffeine intake

Caffeine can overstimulate the adrenals, leading to fatigue in the long run. Consider reducing caffeine and opting for green tea instead. Green tea contains less caffeine and tannins, making it a gentler option that can still provide a subtle energy boost but without the crash. Additionally, be mindful of other sources of caffeine in your diet, such as chocolate and some medications, and aim to limit your overall intake to support your adrenal health and energy levels.

3. Take your B Vitamins 

The B vitamins are intimately involved in the production of energy within the mitochondria, the powerhouses of our cells. They play a vital role in converting food into energy, ensuring our bodies have the necessary fuel to function optimally. These vitamins are essential for maintaining a healthy nervous system and are particularly important for the production of hormones like cortisol, which help regulate stress and energy levels.

Prioritise a well-balanced diet that includes foods rich in B vitamins, such as whole grains, eggs, legumes, a variety of vegetables, fish, and meats (organic if possible). And if you need an extra boost, our Energy formula includes the full suite of B Vitamins to support your energy levels, which can feel especially low during the menopause transition.

4. Look after your gut

A balanced gut is like a well-tuned engine for energy production. It ensures that your body absorbs all the important nutrients, like vitamins and minerals, needed to keep you energised. Plus, a healthy gut microbiome helps support hormone balance by regulating the production of hormones like cortisol and insulin, which can stabilise your energy levels throughout the day.

5. Support the adrenal glands and nervous system

The adrenal glands are crucial for energy regulation, producing hormones like cortisol. When these glands are healthy, they support sustained energy production. B Vitamins are vital here, aiding in energy production and nerve function. A balanced nervous system, especially the calming parasympathetic branch, enhances energy use and prevents fatigue. Vitamin C is another essential nutrient needed to support adrenal hormone production, protect the glands, and bolster the immune system.

6. Balance your blood sugar

Maintaining steady blood sugar levels is vital for sustained energy. Fluctuating blood sugar can cause energy crashes, while a balanced diet rich in proteins, healthy fats, and complex carbohydrates ensures stable energy levels. Regular physical activity can also improve insulin sensitivity, promoting better blood sugar regulation and sustained energy throughout the day.

7. Adaptogens like Siberian Ginseng and Ashwagandha

Natural herbs Siberian Ginseng and Ashwagandha, known as adaptogens, assist in stress management and hormone balance. Siberian Ginseng, in particular, is linked to enhancing physical performance and immune system function, which can contribute to increased energy levels. Ashwagandha, on the other hand, promotes adrenal health and aids in cortisol regulation, a vital hormone for energy control. These herbs have been used to reduce fatigue and improve overall energy for centuries, making them popular choices when seeking natural solutions for increased energy boost.

Find both of these adaptogenic herbs in our Energy support supplement.

8. Change how you exercise

As you transition through the stages of menopause, it's essential to listen to your body and choose activities that make you feel energised and not depleted. If you're feeling low on energy, try adjusting your exercise routine. Instead of engaging in high-intensity workouts, focus on activities like pilates, brisk walking, swimming, or yoga. These types of exercises can help you stay active while avoiding overstimulation of the adrenal glands, which can lead to further fatigue. 

9. Stay hydrated

Staying hydrated is essential for energy production because water is involved in many cellular processes. When you're dehydrated, your body's cells can't function as efficiently, leading to ongoing fatigue. Additionally, water helps regulate your body temperature and maintains blood volume, both of which are essential for energy levels. Dehydration can also cause electrolyte imbalances, which further contribute to fatigue. Aim to drink around eight cups of water throughout the day to support your body's energy needs.

10. Manage stress 

Stress management is key to maintaining high energy levels. When we're stressed, our body releases cortisol, a hormone that can lead to fatigue and exhaustion if its levels are consistently high. Try incorporating stress-relief practices into your daily routine, such as pilates, deep breathing, meditation, and yoga, which can help you relax, as well as regulate cortisol, and improve energy levels.

 

 

Discover our range of evidence-based supplements, developed with mind and body nutrients to support your body and your needs before, during, and after this transitionary life stage.

This article has been reviewed by our expert advisory team.