Conquering menopause fatigue - 7 ways to regain your energy

You can beat menopause fatigue with a healthy diet, daily exercise, sleep, and supplements. Learn how to reclaim your energy during this life stage.

Woman in sport clothes. Conquering Menopause Fatigue.
What to know
  • Menopause fatigue is a real and common symptom in mid-life that can affect daily energy levels and quality of life.

  • Declining estrogen levels and sleep disturbances are common contributors to menopause fatigue. Reduced mitochondrial function also coincides with menopause, which can further contribute to fatigue.

  • You can combat menopause fatigue with lifestyle factors such as a nutritious diet, exercise, hydration, supplements, and more.

  • Supplements like Mitopure® that target mitochondrial health can be a valuable addition to your regimen, to improve cellular energy to combat menopause fatigue.

Menopause is a natural transition women undergo in mid-life that comes along with various physical and mental changes. One common symptom women report is menopause fatigue, a feeling of intense tiredness and lack of energy affecting everyday life.

There are several potential causes of menopause fatigue, but the good news is this constant state of exhaustion doesn’t have to be your norm. You can combat its effects through diet, exercise, quality sleep, and key supplements that target mitochondrial health (the cell’s energy center) to support energy.

Let’s discuss the signs of menopause to watch out for, the causes of menopause fatigue, and how you can regain energy to do what you love.

Note: The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with your medical doctor for personalized medical advice.

Strogen levels in menopause

What is menopause?

In simplest terms, menopause is the “absence of menses.” You have reached this stage if it has been at least a year since your last menstrual period. Menopause can begin anywhere in your 40s or 50s, but the average age is 51 in the United States.[1]

The two classic telltale signs of menopause are when the ovaries stop releasing an egg every month and estrogen levels decline. This can bring about a slew of symptoms, such as menopause fatigue, hot flashes, weight gain, muscle loss, and more. In addition to estrogen, mitochondrial function also declines throughout menopause, which is associated with accelerated aging and a reduction in energy[2].

Is menopause fatigue real?

Menopause fatigue is a real thing, and it happens to many women. This fatigue can make you feel constantly drained physically and mentally, make it hard to focus, and zap your energy and motivation to exercise.

It’s more than the typical lack of energy, so it’s important to recognize these changes as they present themselves.

Signs of menopause fatigue include:

  • Extreme tiredness
  • Difficulty concentrating
  • Brain fog
  • Exhaustion, even after resting or sleeping
  • Irritability
  • Emotional stress
  • Lack of enthusiasm or motivation for things you typically enjoy

Many of these symptoms can be caused by other diseases and conditions, so it’s important to talk to your healthcare provider for a proper diagnosis.

Causes of menopause fatigue are related directly to menopause itself as well as some of its symptoms. At its core, declining estrogen and progesterone levels are the main drivers of menopause fatigue.

Hot flashes, night sweats, and sleep disorders stemming from menopause can also keep you up at night and reduce sleep quality.

How to combat menopause fatigue

Combating menopause fatigue requires a holistic approach involving diet, supplements, exercise, and proper sleep to improve cellular energy.

A popular concept of taking a proactive approach to wellness and improved quality of life is known as biohacking - when you try to “hack” your innate biology to increase energy and improve health.

Here are 7 hacks you can use to get your energy back:

Edamame

Diet

One of the best first steps is following a nutritious menopause diet that promotes energy, weight management, and improved longevity. A diet that is rich in fruits, vegetables, whole grains, lean proteins, dairy, and healthy fats like omega-3s in fish will ensure you get all the nutrients and vitamins to fight menopause fatigue. These can support hormone balance, reduce the risk of weight gain, and support optimal blood sugar and energy levels.[3]

In addition, incorporating phytoestrogens in the diet, compounds that mimic estrogen in your body, may also support menopausal health. Foods high in phytoestrogens include soy foods like edamame, tofu, tempeh, nuts, seeds, grapes, berries, and black tea.[4]

While more research is still needed into the positive effects of phytoestrogens, these foods also contain other beneficial ingredients like protein, fiber, and antioxidants such as polyphenols.

Hydration

Hormonal changes during menopause can also impact your body’s ability to replenish fluids, increasing the chances of dehydration. In addition, you may be more at risk for dehydration if you are experiencing frequent hot flashes and night sweats, where your body is losing fluid.[5]

This means drinking plenty of water is essential to preventing or reducing physical and mental fatigue, as dehydration can drain your energy.

Keep a fun water bottle nearby at all times, and flavor it with lime, lemon, or your favorite herbs, like mint or basil, to keep you reaching for more.

Exercise

Even if you’re tired, exercise can actually increase your energy levels. Getting in some sort of movement every day in the form of cardio, such as walking, or doing strength training can help keep the blood pumping and also boost your confidence during menopause.

Exercising regularly, especially outdoors, can also help facilitate better quality sleep at night and make it easier to drift off. For example, several studies have shown daily exercise can help reduce sleep disorders such as insomnia, daytime sleepiness, and sleep apnea.[6]

If you’re not currently exercising, start small with just 10 minutes a day and work your way up to the gold standard of 30 minutes a day.

Sleep

Prioritize your sleep by creating a comfortable environment and relaxing bedtime routine.

First, reduce your risk of bedtime awakenings by lowering the temperature to 65 degrees Fahrenheit to reduce night sweats, wear light clothing, and keep a fan on you if needed.

Next, create a relaxing nighttime routine that reduces stress and primes your mind to rest, such as journaling, meditating, or taking a warm bath. This will help signal that it’s time for bed and help you fall asleep faster, increasing your overall sleep duration.

Stress management

Stress can take a toll on your energy. While you can’t rid yourself of all stress, you can control how you handle it. One of the best ways to do this is by talking with close friends or family going through menopause to remind you that you’re not alone. Deep breathing practices and mindful meditation can also help to calm the mind.

If your stress levels are difficult to manage or are interfering with work, family, or social commitments, consider consulting with a doctor or therapist who can help.

Limit alcohol

Alcohol can negatively impact your sleep, increase your risk of dehydration, and up the risk of hot flashes. While drinking a large glass of wine may initially help you fall asleep faster, it typically leads to more night awakenings, hot flashes, and chronic sleep disturbances that trigger menopause fatigue the next day.[7]

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Supplements

It’s not always easy to live a healthy lifestyle. In addition to these lifestyle changes, a mitoceutical like Mitopure® may be of help.

Mitopure (Urolithin A) has been clinically proven to improve cellular energy by improving the health of the mitochondria[8], which is linked to better overall energy and stamina.

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Final words

Menopause brings about many changes for women, including the ever-common menopause fatigue. However, you can take steps to combat this exhaustion by understanding the root causes and supporting mitochondrial health. Through a combination of healthy lifestyle hacks, a menopause diet, and supplements like Mitopure, you can reclaim your energy and feel more like yourself again.

Explore more about Mitopure. Always speak to your doctor about your symptoms before starting a new diet or supplement regimen to determine the best course of action.

Authors

Melissa Mitri, MS, RD

Dietitian-Nutritionist, and Health Content Writer

Jen Scheinman, MS, RDN, CDN

Reviewed by

Senior Manager of Nutrition Affairs

References

  1. Mayo Clinic. (2023, May 25). Menopause - Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397

  2. Lejri I, Grimm A, Eckert A. Mitochondria, Estrogen and Female Brain Aging. Front Aging Neurosci. 2018;10:124. Published 2018 Apr 27. doi:10.3389/fnagi.2018.00124

  3. Erdélyi A, Pálfi E, Tűű L, et al. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023;16(1):27. Published 2023 Dec 21. doi:10.3390/nu16010027

  4. Karalis S, Karalis T, Malakoudi F, et al. (April 06, 2023) Role of Phytoestrogen in Menopausal Women With Depressive Symptoms: A Consecutive Case Series Study. Cureus 15(4): e37222. doi:10.7759/cureus.37222

  5. Stachenfeld NS. Hormonal changes during menopause and the impact on fluid regulation. Reprod Sci. 2014;21(5):555-561. doi:10.1177/1933719113518992

  6. Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA. The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. 2023;15(8):e43595. Published 2023 Aug 16. doi:10.7759/cureus.43595

  7. Kwon R, Chang Y, Kim Y, et al. Alcohol Consumption Patterns and Risk of Early-Onset Vasomotor Symptoms in Premenopausal Women. Nutrients. 2022;14(11):2276. Published 2022 May 29. doi:10.3390/nu14112276

  8. Singh A, D'Amico D, Andreux PA, et al. Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults. Cell Rep Med. 2022;3(5):100633. doi:10.1016/j.xcrm.2022.100633

Disclaimer

The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with your medical doctor for personalized medical advice.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. References: *Nutrition studies: 500mg Mitopure® have been shown to (1) induce gene expression related to mitochondria function and metabolism and (2) increase the strength of the hamstring leg muscle in measures of knee extension and flexion in overweight 40-65 year olds. Data from two randomized double-blind placebo-controlled human clinical trials. **Nutrition NOURISH Study: 500mg Mitopure® have been shown to deliver at least 6 times higher Urolithin A plasma levels over 24 hours (area under the curve) than 8 ounces (240ml) of pomegranate juice in a randomized human clinical trial.

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