Low energy and menopause: what you need to know

Oestrogen regulates energy expenditure at the cellular level. When that regulation is weakened due to a decline in oestrogen, this can result in fatigue. Fatigue is when you feel very tired, weak, drained and worn out. 

But the decline in oestrogen is not the only culprit. Oestrogen also has other effects like increasing serotonin, the so-called happiness hormone. When your oestrogen levels drop, serotonin decreases too. Serotonin is needed to produce melatonin, the sleep hormone. Less serotonin means less melatonin. This explains why you have difficulty falling asleep, have less energy during the day and lie awake at night.  

Serotonin also stabilises your mood and well-being and regulates feelings, such as happiness. Hence, low serotonin can cause you to feel unhappy, overly emotional (crying spells, rage) or agitated. Dealing with this roller coaster of emotions and mood swings can be draining for anyone, let alone someone already grappling with menopausal challenges.  

In addition, other factors, whether or not related to menopause, may also contribute to fatigue. For example, night sweats, hot flashes, heavy periods and stress can impact your energy levels more than you realise. 

Many women experience a host of symptoms as they go through menopause, such as hot flashes, sleep problems and mood swings.

One of the most common symptoms around menopause is fatigue and low energy. Almost 50 percent of women in perimenopause report they are (extremely) tired in perimenopause, and this percentage rises to as high as 85 in postmenopause. Your body is going through a lot of changes during this stage of your life. Of course, this affects your energy and mood.

In addition to the physical and mental challenges of menopause, you may be juggling a demanding job and a hectic family life with teenage children alongside caring for your elderly parents and an active social life. The fact that you are more sensitive to stress during your menopausal years can make it very difficult to keep all these balls in the air.

Fortunately, you don't have to live with low energy levels. There are various ways in which you can support hormonal balance, thereby boosting your energy levels. And remember, once your hormone levels settle after menopause, your energy and motivation should return to normal.

Minor lifestyle changes can make a huge impact when it comes to fatigue and other menopausal symptoms. Take, for instance, your diet and relaxation habits. Small, simple changes can go a long way. Some tips: 

• Find out what triggers you. Every woman is different. Everyone gets energy from different activities. What activities or situations drain your energy? How do you recharge your battery?
• Good sleep hygiene is very important. Make sure your bedroom is dark, go to bed and wake up around the same every day, and avoid screens.
• Avoid sugars and make sure your diet is rich in vegetables, fruit, nuts and seeds, and slow-acting carbohydrates (e.g., silverskin rice, whole-wheat pasta, legumes and quinoa).
• Reduce or quit nicotine, alcohol and caffeine.
• Make sure you get at least 30 minutes of exercise each day. Physical activity boost energy levels, improves sleep and increases happiness.
• Reduce stress by carving out time in your day to relax. Do breathing exercises, practise mindfulness, read a book, take a walk outside or just have a chat with someone you love.
• Support your body health with supplements that help with fatigue, such as Vitamin D, Vitamin B12 and magnesium. Be sure to get specialised advice so that you know which supplements you need.