Boosting energy & metabolism
Menopause brings a myriad of hormonal changes with it and many women experience fatigue or a slowed metabolism. Statistics show that over 80% of women suffer from low energy or fatigue - more often than not brought on by poor sleep so, what is the key to sustaining yourself in this ebb?
It’s not just one thing, it’s a combination of nutrition, movement, and self-care - read on to find the answers you’ve been looking for in order to rediscover your mojo and thrive through your menopause.
1. Optimise nutrition for sustained energy
Optimising our nutrition is absolutely essential at any stage in life but never more so than in menopause. Our changing hormones need a perfect balance of both macro and micro nutrients - never say ‘I’ve given up carbs’ or ‘I’m not eating fat’ - you need to but menopause is about eating the RIGHT type:
Protein intake: Lean protein (chicken, fish, legumes, tofu) supports muscle repair and metabolic function. You should be looking at around 1.2g / kg or , if you do alot of sport then 1.5g
Complex carbohydrates: Whole grains, quinoa, and sweet potatoes provide steady energy without sugar crashes. Go natural for your carbs, avoid cakes, pizza, white pasta and focus on finding carbs that are as close to the source as they can be.
Healthy fats: Avocados, nuts, seeds, and olive oil support brain health and hormone balance. Fat is also essential for the absorption of certain vitamins including vitamin D which is fat soluble. No fat = no vitamin D absorption = weight gain = spiralling mood = poor sleep…….
Hydration: Dehydration can cause fatigue, so aim for at least 8 glasses of water daily (this intake also includes infusions) A perfect way to up your hydration with ease is to add lemon or cucumber or mint or berries - the water absorbs the extra nutrients so, not only are you increasing your hydration but you’re adding to your micronutrient intake.
2. Stay active & move daily
It’s impossible to over estimate the importance of movement both for your physical and your mental health. You don’t have to run marathons but you do need to be moving in a variety of ways to strengthen your bones and muscles. Extra weight can bring a myriad of problems including heart disease and diabetes. The key is finding the exercise you like and the lock is being consistent,
Aerobic exercise: Boosts heart health and improves energy levels. Exercise like dancing, swimming, tennis, Padel, jogging are all examples of great aerobic exercise (we’re not talking leg warmers and step aerobics anymore!)
Strength training: after the age of 30 we lose 3-8% muscle per decade. Muscle is the key to boosting your metabolism, protecting your bones and burning calories.
Stretching & flexibility: Reduces stiffness and keeps joints mobile. Yoga is perfect for this but you can also practice a good stretch first thing in the morning to start your day. Try the squat test - can you get up from the floor from a squat position?
Outdoor activities: Exposure to fresh air and sunshine lifts mood and revitalizes the body as well as exposing you to vitamin D. Get outside, catch up with friends, breathe in the fresh air and feel your smile develop!
Prioritising mental well-being & emotional resilience
Menopause brings not just physical changes but also emotional and mental shifts. It should be a time of reflection, wisdom, and personal growth but often the shifts in health cloud this and women only see the negative side. The lack of information doesn’t help or the waiting list for HRT so trying to work on your mental well-being is a healthy step towards a healthy menopause.
1. Cultivate a positive mindset
This isn’t an easy task if you’ve put on weight, don’t recognise yourself and are really struggling however science has shown that if you view menopause as a negative time of poor health then that is how your body often responds to it. The more positive we can be about something, the better then experience often is so…..
Embrace aging as empowerment: Menopause (post menopause in particular) is a time of freedom, confidence, and wisdom. You’ve been there, done that, run around after everyone and have learnt an awful lot. It’s time to bask in that and start taking back from life for yourself.
Practice mindfulness & meditation: Helps reduce stress, improve focus, and promote overall well-being. There are many apps for this but practicing journaling or brain dumping is a productive form of mindfulness that you can 100% control. Write it all down. Get it all out of your head. Take some time to empty it all out.
Keep learning & stay engaged: Try new hobbies, take courses, or engage in creative pursuits - if you’re not sure what to take up then chat gpt has some amazing ideas! Menopause often coincides with empty nest syndrome so the time you used to spend running around after your children is now empty time - so fill it with fun memories. Learn a language, start music or dance lessons, go to the cinema in the afternoon, buy a wet suit and go cold water swimming. The world really is your oyster to choose from - and make some great new friends along the way.
2. Strengthen social connections
Community is what keeps people alive and vibrant. Giving and receiving love, feeling needed outside of the family and joining in fun new activities has been noted to be one of the key components in the blue zone project - these centenarians have a huge sense of purpose and community. Everyone needs a reason to get up in the morning.
Stay connected with friends & family: Socialising enhances mental health and reduces isolation. What would we do without our girls to buoy us up and drag us out when they can see we need it but who also know to leave us alone when we need our space.
Join support groups or communities: Connecting with other menopausal women fosters shared experiences and encouragement. I’m not saying you have to turn up and talk menopause but these communities bring a shared sense of history and know what you’re going through. There are alot of ladies out there willing to listen and help.
Engage in volunteering or mentoring: Giving back brings purpose and fulfillment and is a brilliant way to spend some of your spare time. Contact your local authorities to find out what projects there are in your area - help in a soup kitchen, help in a charity shop, go on an excavation dig, help foster dogs. There’s so much out there to make you feel good about yourself.
Enhancing sleep quality
80% of women struggle with sleep disturbances during menopause. Prioritising good sleep hygiene can significantly improve rest and recovery and a good night’s sleep starts in the morning. Adhering to our circadian rhythm is essential because every part of us is controlled by this and needs to know when to ‘do its thing’ Travel can disrupt this massively but on the whole the key is to go to bed and get up at the same time every day so your body knows where it’s up to.
1. Establish a restful night routine
Maintain a consistent sleep schedule: Go to bed and wake up at the same time daily. Set your alarm, if you want to sleep well, resist the temptation to roll over and go back to sleep. Consistency is essential.
Limit screen time before bed: Blue light from screens disrupts melatonin production plus wind down before bedtime should be calm and comfortable, not spent squinting at a small screen. It’s hard but you can do it. Set an alarm, turn the phone off and put it in another room until the morning.
Create a comfortable sleep environment: A cool, dark, and quiet room enhances sleep quality. The optimum temperature for sleep is 17 degrees. If you don’t have a/c then get a thinner duvet and make sure you have cotton or linen/bamboo sheets.
2. Natural sleep aids
Herbal teas: Chamomile and valerian root promote relaxation as well as counting towards your daily water intake.
Magnesium supplements: May help with muscle relaxation and deeper sleep. Take them an hour before bed and see if that helps with your sleep.
Mindfulness & relaxation techniques: Deep breathing or journaling can ease the mind before sleep. A warm shower is also a perfect way to prepare for bed or some deep stretches. Anything calm that doesn’t raise your heart rate is great.
Nurturing sexual health & intimacy
Menopause can bring changes in libido and vaginal health and this can affect your relationship with your partner. Statistics show that divorce and separation rates are highest during our menopausal years and sex can contribute to this but this stage can still be a fulfilling time for intimacy and connection. The important thing is to explain to your partner how you are feeling and that it’s just not his/her fault.
1. Address vaginal dryness
Use lubricants & moisturisers: Helps alleviate discomfort and enhances intimacy.
Stay hydrated & consume omega-3s: Supports vaginal tissue health.
Consider medical options: Low-dose estrogen therapy may help with severe dryness (consult your doctor).
2. Maintain open communication
Talk to your partner: Share concerns and desires openly.
Explore new ways of intimacy: Emotional connection and physical affection remain vital.
Seek professional advice if needed: A menopause specialist or therapist can offer guidance.
Thriving in your best years
Menopause is not about slowing down (although you probably want to) but no, it is healthier to see it as stepping into your strength, wisdom, and power. By embracing health-conscious choices, prioritising mental and emotional well-being, and staying socially engaged, you have to know that you can navigate this stage with confidence. Making some lifestyle changes are essential - start small with manageable ones, don’t try to take on the world in a day. Start with sleep then move onto nutrition changes, get some energy back then head to your trainers (or whatever the foot wear for your chosen exercise is) Manage stress as you go and remember there is always someone to help you. Don’t go through this alone.
Final thought
Instead of viewing postmenopause as an end, see it as a fresh beginning. It’s a time to celebrate your resilience, rediscover passions, and live fully with purpose. With the right mindset and habits, you can create a vibrant, fulfilling, and energised life well beyond menopause. Don’t just survive, thrive. We’re members of a very very big club!