--- title: "Boost Your Energy During Menopause: Tips for Combatting Low Energy Levels" entity: "blog" canonical_url: "https://www.dramytung.com/blog/menopause-and-low-energy" markdown_url: "https://www.dramytung.com/llms/blog/menopause-and-low-energy" lastmod: "2024-05-06T16:58:00.000Z" --- Boosting Menopause Energy: Tips for Combating Fatigue Are you feeling sluggish and tired? Dragging yourself to get through your day? If so, you're not alone. Low energy during menopause is a common complaint among women patients I see in my practice. The fluctuation in hormone levels, especially estrogen and progesterone, can contribute to feelings of fatigue and sluggishness. In addition to hormonal changes, other factors such as poor sleep quality, nutritional deficiencies (specifically low Vitamin D levels), and thyroid imbalances can also play a role in low energy levels. ## Tips for Combatting Low Energy Levels During Menopause: ## 1. What is the root cause of the low energy? It is essential to determine the underlying reasons for your low energy levels during menopause. This may include blood work to test for low iron levels (CBC, ferritin, transferrin), vitamin deficiencies (25-hydroxy Vitamin D or Vitamin B12), or thyroid function imbalance (hyperthyroidism or hypothyroidism). Discussion around sleep habits and patterns and ruling out other potential causes of low energy is the first priority. ## 2. Are you getting adequate nutrition? Eating a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help boost your energy levels during menopause. Ensure you are getting an adequate intake of essential nutrients such as iron, Vitamin D, and Vitamin B12 to support overall health. ## 3. How is your sleep? Some women fall asleep fine but often wake up a few hours after falling asleep. This is what we call " sleep duration insomnia ". Some women can't fall asleep and it often could take them an hour or more to actually fall asleep, this is called " sleep onset insomnia ". Other sleep conditions to rule out are things such as obstructive sleep apnea (OSA) which is very common in women in menopause. A sleep study can be done to rule out obstructive sleep apnea. For women experiencing severe menopausal symptoms such as hot flashes and night sweats that significantly impact their quality of life, hormone replacement therapy (HRT) may be an option to consider. Many women who have sleep issues or a form of insomnia need further support. It is important to discuss this with your primary care provider. ## 4. Are you moving daily? It seems counter intuitive to tell someone who is tired to start moving. Well, hear me out. It's important to listen to your body, but if someone who once led an active and busy life suddenly stops moving and is sedentary, one thing I do suggest is to start moving again in slow and small increments and yes walking is great and is an excellent way to start. Engaging in regular physical activity can help combat fatigue and improve overall energy levels during menopause. Aim for at least 150 minutes of moderate-intensity exercise per week, including activities such as walking, cycling, swimming or yoga. For people who are overweight and need to lose weight - the activity requirement increases to at least 300 minutes per week. Whatever activity you do, ensure you are moving daily. Once you get going, incorporate at least 3 workouts in your week as resistance workouts. If you can't move and your energy is just in the pits we need to do further investigation into depression and other conditions such as osteoarthritis, chronic fatigue syndrome, etc. ## 5. How is your stress management? It becomes harder and harder to have healthy boundaries as we get older with increasing demands for many women. Caring for young or adult children, caring for older parents and their health concerns, working, finding time for one-self is not easy. Chronic stress can contribute to feelings of fatigue and low energy levels during menopause. The many demands of life are tough. Learn to set boundaries, by incorporating stress-reducing activities into your daily routine such as meditation, deep breathing exercises or spending time outdoors in nature. I highly recommend using exercise as your "self-care" because it is a way to manage stress and to take care of YOU. Carve out the time daily even if it is smaller chunks throughout the day. Your body and mind will thank you! Combatting low energy levels during the perimenopausal and menopausal years requires a whole body approach that addresses both physical and emotional well-being. By identifying the root causes of your fatigue and implementing lifestyle changes such as healthy eating habits, regular exercise routines, stress management techniques, and considering treatment options like hormone replacement therapy if necessary, you can boost your energy levels and feel rejuvenated during this transitional phase. If you're struggling with low energy during menopause and would like personalized guidance on how to address it, consider booking a [free 15-minute discovery call](https://app.outsmartemr.com/online-booking/3544) with our Dr. Amy. Yours in health, Dr. Amy References: Ali, A., Ahmed, A., & Smail, L. (2020). Psychological Climacteric Symptoms and Attitudes toward Menopause among Emirati Women. International Journal of Environmental Research and Public Health, 17. https://doi.org/10.3390/ijerph17145028. Hodson, L., Harnden, K., Banerjee, R., Real, B., Marinou, K., Karpe, F., & Fielding, B. (2014). Lower resting and total energy expenditure in postmenopausal compared with premenopausal women matched for abdominal obesity. Journal of Nutritional Science, 3. https://doi.org/10.1017/jns.2013.38. Nasreen, S. (2019). Symptoms of Menopause. Hormone Therapy and Replacement in Cancer and Aging-related Diseases. https://doi.org/10.5772/intechopen.88572. Taylor-Swanson, L., Wong, A., Pincus, D., Butner, J., Hahn-Holbrook, J., Koithan, M., Wann, K., & Woods, N. (2017). The dynamics of stress and fatigue across menopause: attractors, coupling, and resilience. Menopause, 25, 380–390. https://doi.org/10.1097/GME.0000000000001025. Ward-Ritacco, C., Adrian, A., O’Connor, P., Binkowski, J., Rogers, L., Johnson, M., & Evans, E. (2015). Feelings of energy are associated with physical activity and sleep quality, but not adiposity, in middle-aged postmenopausal women. Menopause, 22, 304–311. https://doi.org/10.1097/GME.0000000000000315. ## Interested in learning more about working with me? Book a free discovery call virtually (Ontario residents only). Book Now