Top 5 things to reduce perimenopause fatigue
Fatigue is one of the most common — and often most frustrating — symptoms of menopause. It’s not just about feeling tired; it’s a deep, persistent lack of energy that can affect everything from concentration and mood to motivation and sleep. As a nutritional therapist specialising in hormones, I see this pattern frequently in clinic. The good news? There are practical, evidence-informed steps you can take to support your energy naturally.
1. Balance Blood Sugar
Fatigue during menopause is often tied to blood sugar instability. Fluctuations in glucose can lead to energy crashes, cravings and irritability. This is especially relevant during perimenopause and menopause, when oestrogen’s regulatory effect on insulin begins to decline.
What to do:
Focus on meals with protein, healthy fats and fibre — every time you eat.
Limit refined carbohydrates, sugars, and ultra-processed snacks.
Don’t skip meals, especially breakfast.
Balancing blood sugar keeps your energy steady and helps reduce the hormonal rollercoaster that fuels fatigue.
2. Support Adrenal Function
Your adrenal glands produce stress hormones like cortisol, and during menopause they also take on part of the role of oestrogen production. Chronic stress, poor sleep and high caffeine intake can exhaust the adrenals, leaving you feeling depleted.
What to do:
Include adaptogenic herbs like ashwagandha, rhodiola, or holy basil (check with a practitioner first).
Reduce stimulants like caffeine and opt for calming teas (e.g., chamomile or lemon balm).
Prioritise rest and gentle activities like walking or yoga.
Looking after your stress response can go a long way in restoring energy and improving resilience.
3. Optimise Protein Intake
Many women simply don’t eat enough protein — especially at breakfast. Protein is essential for hormone production, stabilising blood sugar, maintaining muscle mass, and supporting neurotransmitters involved in mood and energy.
What to do:
Aim for at least 30g of protein per meal, ideally from a variety of sources (e.g., eggs, fish, lentils, Greek yogurt, tofu).
Include protein at every meal — don’t save it just for dinner.
Consistent protein helps keep energy levels stable and reduces mid-afternoon crashes.
4. Check for Nutrient Deficiencies
Low levels of iron, vitamin B12, vitamin D, and magnesium can all contribute to fatigue. These nutrients are often depleted during midlife, especially if digestion has been compromised or if stress has been high.
What to do:
Ask your GP or practitioner for a blood test.
Consider supplementing based on your results.
Include food sources: leafy greens, oily fish, nuts, seeds, and red meat or legumes.
A tailored supplement plan can make a noticeable difference in energy within a few weeks.
5. Improve Sleep Hygiene
Hormonal changes often disrupt sleep — leading to lighter sleep, more night wakings, or early morning waking. Without deep, restorative sleep, fatigue becomes a daily battle.
What to do:
Keep a consistent bedtime and avoid screens for at least one hour before bed.
Try magnesium glycinate or herbal sleep support (e.g., valerian or passionflower).
Reduce alcohol, which disrupts sleep quality even in small amounts.
Supporting sleep is one of the most effective ways to restore vitality.
Menopause fatigue isn’t “just part of getting older.” It’s your body asking for support. By addressing diet, lifestyle, and key nutrients, you can begin to rebuild energy and feel like yourself again — with clarity, steadiness and vitality.
Need tailored guidance? Book a consultation to explore how we can work together to restore balance during menopause.
