Boosting Energy Through Nutrition: A Midlife Guide to Perimenopause and Menopause

Boosting Energy Through Nutrition: A Midlife Guide to Perimenopause & Menopause

Navigating perimenopause and menopause can feel like a never-ending rollercoaster, especially when it comes to energy levels. One minute you’re powering through your day and the next, you feel completely drained. But the good news is that the food you eat can play a significant role in boosting your energy and helping you feel more in control during this transition.

In midlife, our bodies undergo hormonal changes that can lead to fatigue, mood swings, and disrupted sleep patterns. But with the right nutrition, you can manage these symptoms and fuel your body to feel energised and balanced. Here’s how to use food as a powerful tool to sustain your energy through perimenopause and beyond.

Why Energy Dips During Perimenopause and Menopause

During perimenopause, fluctuating oestrogen and progesterone levels can leave you feeling like you’re constantly running on empty. These hormonal shifts affect everything from your metabolism to your sleep quality, often leading to energy crashes throughout the day.

Additionally, symptoms like hot flushes, night sweats, and mood changes can disrupt sleep, leaving you waking up tired even after a full night in bed. The result? You feel physically and mentally drained, making it harder to manage daily tasks and stay active.

How Nutrition Can Help Combat Fatigue

While you can’t stop the hormonal changes that come with midlife, you can manage their effects by focusing on the right foods. Here are key nutrition strategies to keep your energy steady:

1. Focus on Slow-Release Carbohydrates
When it comes to managing energy, not all carbohydrates are created equal. Slow-release carbs, like oats, quinoa and whole grains, provide a gradual and sustained source of energy, helping to keep your blood sugar stable throughout the day. This can prevent the afternoon energy slumps and sugar cravings that are so common during perimenopause.

2. Include Protein with Every Meal
Protein is essential for muscle repair, hormonal balance, and keeping you fuller for longer. Incorporate lean proteins like chicken, fish, eggs, or plant-based sources such as lentils and chickpeas into your meals to maintain energy levels and support muscle health.

3. Add Healthy Fats
Healthy fats, such as those found in avocados, nuts, seeds and oily fish, are crucial for brain health and hormone production. They also help stabilise blood sugar, which can prevent sudden energy crashes. Omega-3 fatty acids, in particular, can support mood and mental clarity, which can be affected during menopause.

4. Stay Hydrated
Fatigue is one of the first signs of dehydration, so drinking enough water throughout the day is key. Herbal teas, infused waters or even foods high in water content, like cucumbers and watermelon, can help keep you hydrated. Aim for 1.5 to 2 litres of water per day to keep your energy up.

5. Prioritise Iron-Rich Foods
Iron is critical for energy production, and low levels can lead to anaemia and extreme fatigue. Incorporate iron-rich foods like leafy greens, lentils and lean red meat into your diet. If you’re vegetarian or vegan, pair plant-based iron sources with vitamin C-rich foods (like peppers or citrus fruits) to enhance absorption.

Foods to Avoid for Consistent Energy

Just as important as what to include in your diet is what to avoid. Certain foods can cause your energy to plummet, leaving you feeling sluggish:

- Refined Carbohydrates & Sugary Snacks: While tempting, they cause blood sugar spikes followed by crashes, leading to energy dips and cravings for more sugar.

- Caffeine: Although it provides a quick boost, too much caffeine can disrupt sleep and lead to energy crashes later in the day. Try to limit yourself to one or two cups of coffee in the morning.

- Processed Foods: Foods high in preservatives, artificial ingredients, or excessive salt can leave you feeling bloated and sluggish. Opt for whole, minimally processed foods to keep your energy levels steady.

Supporting Energy with Lifestyle Changes

Beyond nutrition, a few lifestyle adjustments can also help manage fatigue and boost energy during perimenopause and menopause:

- Regular Movement: Incorporating light exercise like walking, yoga, or Pilates into your routine can improve circulation, boost endorphins, and combat fatigue.

- Prioritise Sleep: Easier said than done, but creating a calming bedtime routine, avoiding late-night screen time, and keeping your bedroom cool can improve sleep quality.

- Stress Management: Stress can exacerbate fatigue, so incorporating mindfulness techniques like deep breathing or meditation can help you feel more energised and balanced.

Take Control of Your Energy with Personalised Nutrition

Every woman’s experience of perimenopause and menopause is unique, and that’s why a one-size-fits-all approach doesn’t work. Personalised nutrition considers your individual needs, lifestyle, and the specific symptoms you’re experiencing.

If you’re struggling with low energy during this stage of life, working with a nutrition expert to tailor your diet can make a huge difference. From supporting hormone balance to improving sleep quality, the right nutrition plan can help you feel more energised and in control.