Alternative Therapies, Diet, Exercise, Managing Symptoms, Menopause Advice, Perimenopause
18 Oct 2024
Perimenopause can be a challenging time for many women, as fluctuating hormones often lead to fatigue, mood swings, and low energy. This transitional phase, which can start in your 40s or even earlier, affects each woman differently, but one common complaint is the constant feeling of tiredness. If you're experiencing this, you're not alone and the good news is that there are natural ways to boost your energy during perimenopause.
Here’s how you can feel more vibrant and energetic during this transition.
1. Prioritise a Nutrient-Rich Diet
What you eat has a huge impact on how you feel. A well-balanced, nutrient-rich diet can help combat the energy dips commonly associated with perimenopause.
Focus on these foods:
Complex carbohydrates: Whole grains, oats, and quinoa provide sustained energy without spiking your blood sugar.
Protein: Lean meats, fish, eggs, and plant-based proteins like beans and lentils help stabilize your blood sugar and reduce energy crashes.
Healthy fats: Avocados, nuts, and seeds are high in omega-3 fatty acids, which support brain health and energy regulation.
Iron-rich foods: Low iron levels can lead to fatigue, so include spinach, beans, and lean red meat in your meals.
Avoid sugary snacks and processed foods that can cause energy spikes followed by inevitable crashes. By focusing on balanced, whole foods, you’ll notice a significant improvement in your energy levels.
2. Stay Active with Gentle Exercise
Although it may seem counterintuitive, regular exercise can actually increase your energy levels during perimenopause. When you move your body, you boost circulation, release endorphins, and promote better sleep all of which can help you feel more energised throughout the day.
Best exercises for energy:
Walking: A brisk 30-minute walk can boost your mood and energy.
Yoga: Gentle yoga or restorative yoga can help you manage stress and promote relaxation, which can also improve your overall energy.
Strength training: Lifting weights or doing resistance exercises helps build muscle, which naturally increases metabolism and energy.
Exercise doesn't have to be intense—focus on consistency. Even moderate daily movement can help you feel less fatigued.
3. Hydrate and Limit Caffeine
Dehydration is one of the most common but overlooked causes of fatigue. During perimenopause, drinking enough water is crucial for maintaining energy, regulating body temperature, and supporting your body's natural detoxification processes.
Hydration tips:
Drink at least 8 glasses of water per day.
Carry a reusable water bottle with you to encourage regular hydration
Limit caffeinated beverages like coffee and energy drinks. While caffeine provides a temporary boost, it can lead to energy crashes later in the day.
Switch to herbal teas or water with a splash of lemon to stay hydrated and energised throughout the day.
4. Get Quality Sleep
Fatigue and poor sleep are closely linked, and many women find it hard to get restful sleep during perimenopause due to night sweats, insomnia, or anxiety. Improving your sleep hygiene can make a huge difference in your energy levels.
Tips for better sleep:
Create a bedtime routine: Stick to a consistent sleep schedule by going to bed and waking up at the same time each day.
Keep your bedroom cool: A cool environment (around 16-18°C) can help reduce night sweats and keep you comfortable.
Wind down: Avoid screens, caffeine, and heavy meals in the hours leading up to bedtime. Instead, try reading or taking a warm bath to help your body relax.
If insomnia or night sweats are persistent, speak with a healthcare provider to explore potential treatments or remedies.
5. Manage Stress
Stress can drain your energy faster than anything else.
Unfortunately, perimenopause often brings increased stress, whether from hormonal shifts or life changes. Managing stress effectively is key to improving your energy.
Ways to reduce stress:
Mindfulness and meditation: Practicing mindfulness or meditation for just 10 minutes a day can help you stay calm and centered.
Deep breathing exercises: These exercises can quickly lower stress and help you recharge during busy or overwhelming moments.
Self-care: Make time for activities you enjoy, whether it's spending time outdoors, reading, or engaging in a hobby.
Reducing stress can significantly improve your energy levels and help you feel more balanced during perimenopause.
Final Thoughts
Perimenopause doesn't have to drain your energy. By focusing on a nutrient-rich diet, regular exercise, proper hydration, quality sleep, and stress management, you can feel more energised and capable during this transitional phase.
At Bristol Menopause Clinic, we specialise in helping women navigate perimenopause with ease. If you're looking for more personalised tips and support, consider joining our membership group, where you'll gain access to exclusive health advice, expert consultations, and a community of like-minded women.