Highlights
- The Crash is Real: Menopause fatigue is often caused by fluctuating hormones like estrogen and progesterone, which regulate energy and sleep.
- Nutrition Matters: Stabilising blood sugar and staying hydrated are the quickest ways to combat afternoon slumps.
- Hormone Balancing: For many women, lifestyle changes work best when paired with medical strategies to rebalance fluctuating hormones.
- Holistic Approach: Managing stress and checking for underlying deficiencies (like iron or B12) are critical steps to reclaiming your vitality.
Do you wake up feeling just as tired as when you went to bed? Do you hit a wall at 3:00 PM that no amount of coffee can fix?
Fatigue is one of the most debilitating yet overlooked symptoms of the menopausal transition. Unlike normal tiredness, menopause fatigue feels bone-deep. It is not just about being sleepy; it is a physical and mental exhaustion that can make getting through the day feel like wading through treacle.
At Menovivre, we understand that this fatigue is not in your head. It is a physiological response to hormonal shifts. Estrogen plays a key role in regulating energy metabolism, and as levels fluctuate, so does your stamina.
The good news is that you can reclaim your energy. Here are 7 science-backed lifestyle strategies to fight perimenopause fatigue and get your spark back.
1. Prioritise Sleep Hygiene Over Just Sleep
Insomnia and night sweats are notorious energy thieves. However, simply spending more time in bed often is not the answer. The quality of your sleep matters more than the quantity.
To combat perimenopause exhaustion, you must reset your circadian rhythm. The Sleep Foundation suggests establishing a strict wind-down routine: cool the room to 18°C (helpful for hot flashes) and remove blue light screens at least an hour before bed. Deep, restorative sleep is where your hormones attempt to rebalance.
2. Stabilise Your Blood Sugar
The sugar crash hits harder during menopause. When estrogen drops, your body becomes more sensitive to insulin, making you more prone to blood sugar spikes and crashes that leave you exhausted.
Avoid relying on simple carbs like toast or biscuits for a quick energy fix. Instead, focus on functional nutrition: pair complex carbohydrates with protein and healthy fats at every meal. This prevents glucose spikes and provides a sustained energy release throughout the day.
3. Move Your Body to Boost Energy
When you are exhausted, exercise is likely the last thing you want to do. However, a sedentary lifestyle actually increases fatigue.
You do not need to run a marathon. Research indicates that low-to-moderate intensity exercise—like walking, swimming, or yoga—can significantly reduce fatigue by boosting oxygen circulation and endorphins. The goal is to move enough to generate energy, but not so intensely that you deplete your adrenals.
4. Hydrate Intelligently
Dehydration is a silent cause of tiredness in menopause. As we age, our thirst mechanism becomes less efficient, and we often do not realise we are dehydrated until we feel dizzy or sluggish.
Furthermore, hot flashes cause rapid fluid loss. Aim for at least 2.5 litres of water daily. If you struggle with plain water, try herbal teas or water infused with electrolytes to keep your cellular energy high.
5. Manage Stress to Spare Your Adrenals
During menopause, your ovaries stop producing hormones, and your adrenal glands attempt to pick up the slack. If you are chronically stressed, your adrenals pump out cortisol (the stress hormone) instead of sex hormones. This leads to adrenal fatigue or burnout.
Incorporating active stress management—such as meditation, deep breathing, or simply reading a book—is not an indulgence; it is a medical necessity to spare your energy reserves.
6. Limit Alcohol and Caffeine
It is tempting to rely on caffeine to wake up and wine to wind down, but both are false friends. Caffeine spikes cortisol, which can increase anxiety and lead to a harder energy crash later. Alcohol, while a sedative, disrupts REM sleep, meaning you wake up unrefreshed.
Try cutting back on caffeine after 12:00 PM and reducing alcohol intake to see if your morning brain fog lifts.
7. Rule Out Deficiencies and Consider Hormone Balancing
Iron Deficiency (Anaemia)
Heavy periods during perimenopause can lead to significant iron loss. This lack of iron means less oxygen reaches your tissues, resulting in profound exhaustion.
Vitamin B12 and D
These are essential for energy production. Deficiencies here are common in midlife women and can mimic the symptoms of depression and fatigue.
Hormonal Imbalance
Our Hormone Replacement Therapy (HRT) and medical specialists can help determine if a deficiency or thyroid imbalance is the root cause of your fatigue.
Reclaim Your Vitality
You do not have to accept exhaustion as your new normal. By making small, consistent adjustments to your sleep, nutrition, and movement, you can steady your energy levels and navigate menopause with strength.
At Menovivre, we support women through every stage of this transition. If you are ready to build a personalised plan to banish fatigue, book your consultation today. Alternatively, you can message us on WhatsApp to speak directly with our team about your symptoms.
