Discover how nutrition, lifestyle changes and acupuncture can help manage symptoms
Feeling tired during menopause and post-menopause? You’re not alone! Many women experience fatigue during this time, and it can take different forms, including physical weakness, mental fog, fluctuating energy, emotional ups and downs or a persistent sense of exhaustion. Energy production in the body can be complex and may change during menopause and post-menopause due to hormonal shifts, with symptoms like hot flushes and night sweats also playing a role.
What might be causing your fatigue?
Fatigue can sometimes indicate underlying health issues such as infections, anaemia, autoimmune disorders, diabetes, thyroid disorders, mitochondrial dysfunction and other chronic illnesses or chronic fatigue syndrome. Depression and anxiety may contribute to fatigue through alterations in neurotransmitter pathways and disruptions in sleep patterns. Stress from chronic elevation of cortisol levels can further disrupt sleep and decrease morning energy levels. Additionally nutrient deficiencies, food sensitivities, allergies and poor digestive function can also significantly influence energy levels.
If you’ve been experiencing fatigue for a while without a clear reason, it’s a good idea to check with your GP so they can rule out any potential underlying health conditions.
Supporting your energy levels
Nutritional therapy can help manage fatigue and improve energy levels by optimising nutrient intake, supporting digestive health, and addressing any nutritional gaps or sensitivities, helping you to feel more like yourself again. Lifestyle adjustments, such as regular physical activity and stress management techniques, may also help support energy levels and contribute positively to your overall well-being.
Steps to improve your energy
Here are some simple diet and lifestyle tips that might help increase your energy levels and combat fatigue:
- Stay hydrated. We all know the importance of hydration, but it’s easy to forget. Drinking enough water can have a big impact on your energy levels.
- Get some sunlight. Try to get outside for a bit of natural daylight every morning. Research suggests this can help support your energy production and reduce feelings of fatigue.
- Reduce your sugar intake. Avoiding foods with added sugar can help stabilise your blood glucose levels. This is crucial during menopause and post-menopause as hormonal changes during this time can impact insulin sensitivity, and lead to fluctuations in blood sugar levels, which may contribute to fatigue.
- Include protein in each meal. A lack of protein can lead to fatigue due to its role in energy production and muscle function.
- Replace ultra-processed foods with minimally processed foods. There is a growing body of evidence associating these foods with adverse health outcomes and metabolic issues.
Consider acupuncture
Many women report finding acupuncture beneficial for managing menopausal symptoms, improving sleep, reducing feelings of fatigue and dealing with stress. It can also be a relaxing experience that supports mental well-being and can be used alongside conventional treatments.
Need extra support?
If you’ve tried the above and still feel unsure where to start or would like to try acupuncture, please get in touch. I’m here to help with personalised nutritional approaches and can also advise on supplements to support your energy production and reduce fatigue.
As a registered nutritional therapist, I offer personalised guidance tailored to your unique circumstances. This includes assessing your health goals, clinical symptoms, and any relevant test results to identify suitable nutritional strategies that may help address deficiencies or imbalances contributing to your fatigue. I can also help identify dietary triggers or lifestyle factors that could exacerbate fatigue and provide practical strategies to optimise your energy levels through dietary and lifestyle modifications.
If you are considering supplements, I’d recommend you obtain advice from an appropriately qualified healthcare professional, such as a doctor, pharmacist or registered nutritional therapist. They can ensure supplements are appropriate for your health needs, prevent and monitor potential interactions with medications, and guide you on proper dosage and potential side effects.
Ready to address your fatigue ? Contact me to discuss further and explore how I can support you with nutrition and lifestyle medicine and/or acupuncture.
This article is intended as general information and not personalised or medical advice. Please consult a qualified healthcare professional before making any significant changes to your diet or lifestyle, especially if you have underlying health conditions or are taking medications.