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  • Writer's pictureJo

The Link Between Peri-menopause and Fatigue: Navigating the Energy Slump


It's no secret that peri-menopause brings with it a whole host of changes. While hot flushes and mood swings are often the most talked about, there's an under-discussed symptom that's just as significant: fatigue. Today, we’re diving deep into the link between peri-menopause and the sudden slump in energy, plus I'm sharing expert-approved nutrition and exercise tips to help you combat it.

tired peri-menopausal woman

Why Does Peri-Menopause Trigger Fatigue?

  • Hormonal Fluctuations: As oestrogen and progesterone levels swing, our body's internal rhythm can get disrupted. This often results in erratic sleep patterns, leading to fatigue.

  • Night Sweats and Sleep Disruption: The dreaded night sweats can cause restless nights. Less REM sleep equals a less-rested you.

  • Mental and Emotional Strain: The awareness of transitioning to a new life phase can weigh heavily, leading to stress, anxiety, and consequently, tiredness.

Nutrition Tips to Counteract Fatigue:

  1. Balanced Meals: Ensure your plate has a mix of protein, healthy fats, and complex carbs. This ensures a steady release of energy.

  2. Stay Hydrated: Dehydration can amplify fatigue. Aim for 8 glasses of water a day, more if you're active.

  3. Iron-rich Foods: Foods like spinach, lentils, and lean meats can combat iron-deficiency anaemia, a common fatigue culprit.

  4. Limit Caffeine and Sugar: Both can cause energy crashes when they wear off. Opt for herbal teas or natural sweeteners.

Exercise Tips to Boost Energy:

  1. Regular, Moderate Activity: Instead of intensive sessions, opt for shorter, more frequent workouts. A 20-minute brisk walk or a quick cycle can do wonders.

  2. Resistance Training: Building muscle helps in improving metabolic rate, countering the sluggishness. Aim for 2-3 times a week.

  3. Flexibility and Relaxation: Incorporate yoga or stretching. It aids in releasing muscle tension and increasing blood flow.

  4. Listen to Your Body: Some days will be harder than others. It's okay to switch a planned workout with a relaxing walk when needed.

Peri-menopause might feel like an uphill battle, especially with fatigue weighing you down. But with the right nutrition and exercise strategies, it's a battle you're well-equipped to win. Remember, it’s not about pushing harder but about understanding and adapting.

Curious to learn more or need personalised advice? Feel free to contact me. I help women in mid-life improve their fitness and nutrition to help with symptoms experienced at this stage of life. #MidlifeEnergy #StrongerWithJo

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