Hormone changes are to blame for a sudden loss of energy during menopause. Hot flashes and night sweats affect your mood, and staying awake all night has you exhausted and in a fog. You want to be left alone. Does that sound familiar?

Menopause represents a significant change in a woman’s hormonal balance. It’s the point in time when her periods permanently stop due to the natural decrease in the production of the hormones estrogen and progesterone by the ovaries. These hormonal changes can have various effects on the body, including a decrease in energy levels.

The Effects Of Estrogen and Progesterone

Estrogen and progesterone have a significant impact on energy levels, mood, and general well-being:

1. Estrogen: This hormone helps to regulate the metabolism and body weight. Lower levels of estrogen can lead to weight gain, slower metabolic function, and, subsequently, decreased energy. Additionally, estrogen helps to stabilize mood and promotes good sleep, both of which can be affected during menopause leading to feelings of fatigue and decreased energy.
2. Progesterone: Progesterone also plays a role in sleep regulation, with lower levels potentially contributing to insomnia or disrupted sleep patterns. As a result, women going through menopause may feel tired or lack energy due to poor sleep quality.

It’s also important to note that menopause can cause other symptoms such as hot flashes, night sweats, and mood swings, all of which can disrupt sleep and decrease energy levels.

Lastly, hormonal changes during menopause can lead to other physical changes, such as a decrease in muscle mass and an increase in abdominal fat, which can also contribute to feelings of fatigue and reduced energy.

5 Steps for Daily Energy and Focus In Midlife

What? That’s not possible, you say! I say it is possible to stay energized through menopause, and I show you how by focusing on fitness and nutrition

1 – Exercise For More Energy

Exercise is a significant factor in feeling energized. But, unfortunately, many of us become less physically active in our 40’s, 50’s, and 60’s. Less activity means less muscle mass, which means less strength and energy.

It is important to keep exercising during menopause and follow an aerobic and strength training program. As a runner, you must add upper body and core strengthening exercises. This preserves muscle mass and increases bone density. More muscles equal a faster metabolism and more calories burned.

2 – Don’t Diet, Eat Right

A well-balanced and nutritious diet is the key to feeling strong and energized. This includes eating lean protein, healthy fats and cutting the sugar in your diet.

Lean protein options include chicken, fish, beans, tofu, yogurt, cottage cheese, and egg whites. While olive oil, avocado, nuts, salmon, and seeds can easily be added to salads or eaten as a snack, all are excellent sources of healthy fats.

Sugar spikes can trigger hot flashes and make you feel sluggish throughout the day. So instead of reaching for a candy bar or a bag of chips, choose a healthy snack that combines complex carbohydrates and protein. Hummus and carrots or an apple with peanut butter are excellent options and are easy to bring to work.

A word of caution: Most of us love a glass of wine or two after work to de-stress. Limit alcohol to 2 drinks per day. A glass of wine can pack 123 calories and 1.2 grams of sugar. According to the American Heart Association, a woman’s suggested daily sugar intake is 25 grams! From my experience as a Certified Sports Nutritionist, women who drink 3 or more glasses per night often have more difficulty losing belly fat and weight.

3 – Manage your Stress

The symptoms of menopause are stressful for many of us and hard to deal with every day. It almost feels like an out-of-body experience, and we no longer recognize ourselves. Stress affects your relationships, your work, and your exercise program.

However, exercise is the perfect way to reduce your stress levels! Pilates has proven to do just that. You reduce stress by breathing deeply, toning your muscles and bones, and burning off some calories.

We give so much to others in our lives; ultimately, there’s no time left for ourselves. The exercise class is cut because of housework—the spa appointment was canceled due to a business trip. So we rush home to cook dinner and collapse on the couch.  Let your loved ones know that you need time for yourself, and the next time you come home, take a hot shower or bath and relax for the evening.

Self-care Strategies You Might Want to Incorporate

Self-care is an essential part of maintaining good mental and physical health. Here are three self-care strategies you can implement in your life:

1. Mindfulness and Meditation: Incorporating mindfulness exercises or meditation into your daily routine can help reduce stress and improve mental clarity. Mindfulness is the practice of focusing your attention on the present moment, while meditation often involves specific techniques such as focusing on your breath, repeating a mantra, or visualizing a peaceful place. Even a few minutes each day can make a big difference over time.
2. Physical Activity: Physical activity benefits your physical health and helps improve mood and stress. This could be anything from going for a walk, taking a yoga class, or hitting the gym. The key is to find something you enjoy so that it becomes a regular part of your routine.
3. Taking Time for Yourself: Setting aside time each day to do something you enjoy is important. This could be reading a book, listening to your favorite music, gardening, painting, or simply taking a relaxing bath. This “me time” allows you to recharge and can greatly benefit your mental well-being.

Remember that self-care is a personal process, and different strategies work for different people. You need to find what works best for you and what you enjoy most. The goal is to create a routine that helps you feel rejuvenated and ready to face whatever comes your way

5 – Get a Good Night’s Sleep

Especially during menopause, the lack of sleep drains our energy, and we feel tired most days. So, after all the chores are done, and you take time to de-stress, let’s prepare for a good night’s sleep.

Adequate sleep is vital for our overall health and well-being. Here are three tips to help improve your sleep quality:

1. Maintain a Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s internal clock (circadian rhythm) and could help you fall asleep and stay asleep for the night.
2. Create a Sleep-Friendly Environment: Make sure your bedroom is dark, quiet, and cool. Consider using room-darkening shades, earplugs, a fan, or a white noise machine to create an environment that suits your needs. Also, make sure your mattress and pillows are comfortable and supportive.
3. Limit Exposure to Screens Before Bed: The light emitted by phones, tablets, computers, and TVs can interfere with your body’s production of melatonin, a hormone that regulates your sleep-wake cycle. Try to turn these devices off for at least an hour before bed.

In addition to these tips, it’s also important to avoid large meals, caffeine, and alcohol close to bedtime, as these can disrupt your sleep. Regular physical activity can also help you sleep better but try not to exercise close to bedtime as it might interfere with your sleep.

Don’t forget to turn off your electronics is a number 1 must, probably the hardest in our society. So go ahead and turn them all off 30 minutes before bedtime. Also, set your room temperature to cool (about 67 degrees Fahrenheit). Most people sleep better in a cooler room. But keep a blanket close by for those night sweats. You’ll gain so much more energy by following some of those strategies.