If you’re over 40 and feeling more tired than usual, you’re definitely not alone. Many women going through perimenopause experience energy dips that can make it harder to keep up with day-to-day life. It’s easy to think it’s just part of getting older, but there’s a lot we can do to feel more like ourselves again.
Here’s a look at why perimenopause can mess with your energy and some practical tips to help you feel better.
Why Does Perimenopause Affect Energy?
Perimenopause is the time leading up to menopause, where hormones like estrogen and progesterone start to shift. These changes can affect our sleep, stress levels, and even how our bodies use energy. As a result, it’s common to feel more tired, have trouble sleeping, or feel like your usual “get up and go” is on the low side. But it isn't always just our hormones at play - lifestyle factors also play a part.
1. Prioritise Protein for Lasting Energy
My favourite topic! One of the best ways to steady your energy levels is by prioritising protein with every meal. Protein keeps you full longer, prevents energy crashes, and helps balance blood sugar levels, which is a big one during perimenopause.
What to try:
- Breakfast: Start your day with a high-protein breakfast to help you feel full until lunch. Try Greek yogurt with a sprinkle of nuts and seeds or a smoothie with frozen berries, milk, peanut butter and a scoop of protein powder.
- Lunch and Dinner: Keep protein front and centre—think chicken, tofu, fish, or steak. Lunch is often the meal where it is harder to meet protein targets so don't be afraid to add extra chicken, eggs or even a dollop of cottage cheese to your lunch.
2. Get Quality Sleep (Even When It’s Tricky)
With hormone changes, sleep can become unpredictable. Hot flushes, restless legs, or just a mind that won’t stop can all mess with a good night’s sleep. But sleep is key for energy, so prioritising good habits can make a difference.
What to try:
- Cool the room: Many women find they sleep better in a cool room, which can help with night sweats and hot flashes. Opting for cotton PJ's is also a good way to manage temperature changes.
- Establish a routine: Going to bed at the same time and winding down with a relaxing activity (like reading, stretching or mediating) can help your body and mind settle.
- Limit caffeine and alcohol: Both can effect your sleep, so try cutting back, especially later in the day and avoid caffeine after 2pm.
3. Stay Hydrated Throughout the Day
Sometimes, we confuse dehydration for tiredness, and perimenopause can make it easier to feel dehydrated. Plus, drinking water is a simple way to keep your body working smoothly, support digestion, and even help skin stay hydrated.
What to try:
- Start with water: Begin each morning with a glass of water to get off to a good start.
- Keep it interesting: Add slices of lemon, cucumber, or even a few fresh mint leaves to your water for a bit of extra flavour or add some electrolytes for flavour if you struggle with plain water.
- Keep it up throughout the day: Carry a water bottle with you to remind yourself to drink regularly.
4. Get Some Exercise or Movement in Each Day:
Exercise can feel like a catch-22: you’re tired, but moving can give you energy and help you sleep better. If you can't get to the gym one day, walk around the block at lunchtime. Daily movement is just as important as planned exercise so keep an eye on step count too.
What to try:
- Get outside: If you’re up for a walk, getting outdoors for fresh air and vitamin D can work wonders.
- Try yoga: Many women find yoga helps with both energy and stress management. It’s a gentle way to move that leaves you feeling rejuvenated and is great for mobility which is super important as we age.
- Find what feels good: Whether it’s going to the gym, running, Zumba or walking - find something you love doing and that fits in your weekly routine.
Energy dips are common in perimenopause, but they don’t have to control your life. With small shifts in nutrition, sleep, hydration, movement, and stress management, you can regain energy and feel more like yourself. Start with one or two changes that feel doable, and remember - it’s about consistency, not perfection.
Ready to Feel Better?
If you’d like more personalised guidance, I can help. Perimenopause can be tricky, but you don’t have to navigate it alone. Let’s chat about how we can work together to help you feel healthy and more energised.
Book a free 30 minute call with me: https://tinyurl.com/5xy587pn
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