Menopause and Fatigue

Why Do I Feel So Tired and What Can I Do to Reclaim My Energy?

'Does menopause cause fatigue?' is one of the most common conversations I have with my clients and the ladies on my courses. That relentless exhaustion—whether it's feeling drained during the day, struggling to focus, or waking up unrefreshed, despite a full night's sleep – or not a full night sleep - as is often the case! It can have a huge impact on your quality of life. If this sounds familiar, you're not alone. The British Menopause Society reports that up to 85% of menopausal women experience fatigue at some point.

Why Does Menopause Cause Fatigue?

Menopause brings about hormonal changes that can influence energy levels in several ways:

• Oestrogen and progesterone decline – These hormones play a role in sleep regulation and metabolism, so their decline can contribute to poor sleep and sluggishness.

• Insulin resistance increases – During menopause, the body's ability to regulate blood sugar can be affected, leading to fluctuations in energy levels.

• Sleep disturbances – Hot flushes, night sweats, and changes in melatonin production can make it harder to get quality sleep.

• Increased stress and anxiety – Cortisol, our stress hormone, is one of the biggest influences on our level of menopause symptoms. It can become imbalanced at this time, further contributing to fatigue and difficulty relaxing.

  
  

How Can You Combat Menopausal Fatigue?

The good news is that making some changes to your nutrition and lifestyle can help you regain and rebalance energy levels. Here are some key areas to focus on:

1. Balance Blood Sugar Levels

As insulin resistance can increase at menopause, managing blood sugar is a great healthy place to start to support sustained energy. Try:

• Prioritising protein and healthy fats at meals to avoid energy crashes.

• Regularly choose complex carbohydrates, such as whole grains, beans, lentils, and vegetables, over refined carbs such as white bread, biscuits and other highly processed sugar filled items.

• Eating at regular intervals to maintain stable blood sugar levels.

  
  

2. Optimise Sleep Hygiene

It’s not all about food, improving sleep quality can significantly reduce fatigue. Some great strategies include:

• Keeping a consistent bedtime and wake-up time, even on weekends.

• Creating a relaxing evening routine – reducing screen time, dimming the lights, avoiding caffeine late in the day, sipping a delicious help sleep tea in the evening (take care with any with valerian, as this can lead to hot flushes, passionflower, apple and camomile are great choices).

• Keeping your bedroom cool to reduce night sweats.

  
  

3. Support Your Energy with Nutrient-Rich Foods

Certain nutrients are particularly beneficial for combating fatigue:

• Magnesium (found in leafy greens, nuts, and seeds) supports relaxation and sleep.

• Iron (in lentils, spinach or red meat) is crucial for energy production, particularly if you're prone to low iron levels. If having plant sources, pair with vitamin c foods to enhance absorption)

• B vitamins (in whole grains, eggs, and dairy) help convert food into energy.

  
  

4. Stay Active (but Listen to Your Body)

Exercise can boost energy and improve sleep, but too much high-intensity training may increase fatigue and cortisol. A mix of strength training, gentle movement (like walking or yoga), and restorative activities can be most beneficial.

5. Manage Stress Levels

Chronic stress can exacerbate fatigue. Try:

• Practising mindfulness or meditation.

• Engaging in activities that bring joy and relaxation like crafting hobbies, reading or a warm bath.

• Prioritise rest, set boundaries and avoid overcommitting.

  
  

Personalised Nutrition Can Make a Difference

Every woman experiences menopause differently, which is why a personalised approach to nutrition and lifestyle is effective. If you’re struggling with fatigue, working together 1-1 we can form a plan that meets your unique needs—helping you to restore your energy, improve your sleep, and feel your best during this phase of life.

If you’d like personalised, science backed advice to help combat fatigue, and/or other menopausal symptoms, book a free 15 minute chat with me.

Let’s work together to get your energy back!

Get in touch here!!