Perimenopause and Fatigue: Simple Tips to Boost Your Energy

You're up early, full of energy, ready to conquer the day. But by lunchtime, you feel like you want to go back to bed. Sound familiar?

Welcome to the perimenopause rollercoaster, where hormonal fluctuations send your energy levels swinging from high to low.

It's not your imagination. Changes in your body, such as fluctuating estrogen levels, lower progesterone levels, and higher cortisol (the stress hormone), can sap your energy and throw you off balance. But the good news is: you can do something about it!

In this article, we explain why perimenopause can leave you feeling so exhausted and share simple, effective ways to get your energy back.

Why am I so tired?

Perimenopause is a transitional period during which your body works hard behind the scenes to adapt. These are possible causes of your fatigue:

Hormonal Fluctuations

Your estrogen levels are all over the place, high one moment, low the next. These peaks and troughs can disrupt your sleep, cause mood swings, and leave you feeling exhausted.

Sleep disorders

The quality of your sleep often takes a significant hit during perimenopause due to night sweats and hot flashes. Less sleep means less energy.

Stress

Feeling overwhelmed? Elevated cortisol (the stress hormone) can affect your energy levels and reduce your ability to recover.

Nutrient deficiencies

Low levels of iron, magnesium, or vitamin B12? These nutrients are crucial for keeping you energized, and a deficiency can leave you feeling exhausted.

How to Improve Your Energy During Perimenopause

The good news? Small changes can make a big difference.

1. Nourish your body

What you eat has a huge impact on your energy levels. Focus on protein. It's key to stable energy. Protein stabilizes your blood sugar, supports muscle recovery, and promotes hormone production. During perimenopause, you may need more protein to support your muscle mass, bone health, and energy levels.

How much protein do you need?

• Average: 0.8–1.2 grams per kilogram of body weight per day.
• For a 70 kg (154 lbs) woman: 56–84 grams per day.
• In case of high activity or muscle loss: 1.5 grams per kilogram of body weight.

Where do you get your proteins?

• Animal sources : Chicken, turkey, eggs, fish (salmon, tuna), lean meat, Greek yogurt, cottage cheese.
• Plant sources : Lentils, chickpeas, quinoa, tofu, tempeh, edamame.
• Snacks : Nuts, seeds, nut butters.

Don't forget complex carbohydrates and healthy fats

In addition to proteins, your body needs complex carbohydrates and healthy fats:

Complex carbohydrates : Provides a steady energy supply. Best sources: quinoa, sweet potatoes, brown rice, oatmeal, lentils, and beans.

Healthy fats : Supports hormone production and stabilizes blood sugar. Best sources: avocado, nuts, seeds, oily fish (salmon, mackerel), olive oil.

Start with a hearty breakfast

Hearty, protein-rich breakfasts (like eggs and spinach) stabilize your blood sugar and provide steady energy. This is especially important during perimenopause, as hormonal fluctuations make you more susceptible to insulin resistance.

Be careful with lactose

As we age, lactose, the sugar in dairy products, becomes harder to digest. This can lead to bloating, gas, and discomfort, which can sap your energy. Consider low-lactose alternatives like almond, oat, or coconut milk.

2. Exercise, but not too intensively

Exercise is a great way to combat fatigue during perimenopause, but it's important to choose the right type. Overly intense workouts can put extra strain on your body and increase stress hormones. Finding a good balance between different activities can actually boost your energy and improve your health.

Exercises to reduce stress

Light exercises like yoga, Pilates, or walking are great for lowering cortisol and improving blood circulation. These activities not only calm your mind but also support your body.

Why strength training is essential

Strength training becomes increasingly important during perimenopause. As estrogen levels decline, women naturally lose bone density and muscle mass. This can lead to fatigue and, in the long term, even health problems like osteoporosis.

Strength training helps:

• To build and maintain muscle mass, which is crucial as you age.
• Strengthen bones and reduce the risk of fractures.
• Improve energy and metabolism , leaving you feeling stronger and more energetic.

3. Prioritize sleep

• Create a regular bedtime ritual.
• Avoid screens an hour before bed.
• Keep your bedroom cool and dark.

4. Consider supplements

• Magnesium: Contributes to normal muscle function and helps maintain normal energy-yielding metabolism. Magnesium also helps reduce fatigue and support psychological function.
• Iron: Supports normal energy-yielding metabolism and helps reduce tiredness and fatigue.
• B vitamins: Contribute to normal energy-yielding metabolism. They also help reduce tiredness and fatigue.

We are here for you

Fatigue during perimenopause is real, but with small lifestyle adjustments, you can regain control and feel energized. And remember: it's okay to ask for help. You're not alone. Chat with us .