During menopause, shifts in hormone levels can lead to fatigue, low energy, and other symptoms, making it especially important to focus on nutrient-rich foods that provide lasting energy and support overall health. Here are some foods that can help with low energy during menopause:
1. Whole Grains
Why: Whole grains are rich in fibre, which helps stabilise blood sugar levels, preventing energy dips.
What to Eat: Oats, quinoa, brown rice, whole-wheat bread, and barley.
2. Lean Proteins
Why: Protein provides long-lasting energy and helps maintain muscle mass, which can decline during menopause.
What to Eat: Lean meats (like chicken and turkey), fish, eggs, Greek yogurt, tofu, and legumes.
3. Nuts and Seeds
Why: Nuts and seeds are rich in healthy fats, fibre, and protein, which all contribute to sustained energy and brain health.
What to Eat: Almonds, walnuts, chia seeds, and flaxseeds are particularly good choices.
4. Leafy Green Vegetables
Why: Greens like spinach and kale are high in iron, which supports energy, and magnesium, which can reduce fatigue.
What to Eat: Spinach, kale, greens, and Swiss chard.
5. Berries
Why: Berries provide antioxidants and are high in fibre, helping with blood sugar regulation.
What to Eat: Blueberries, strawberries, raspberries, and blackberries.
6. Healthy Fats
Why: Fats are essential for hormone production and provide a source of sustained energy.
What to Eat: Avocados, olive oil, and fatty fish (such as salmon, mackerel, and sardines).
7. Complex Carbohydrates
Why: Complex carbs release energy slowly, preventing blood sugar spikes that lead to energy crashes.
What to Eat: Sweet potatoes, butternut squash, and legumes like beans and lentils.
8. Foods Rich in Phytoestrogens
Why: Phytoestrogens can help balance hormones and may ease menopause symptoms, indirectly improving energy.
What to Eat: Flaxseeds, tofu, edamame, and soy milk.
9. Iron-Rich Foods
Why: Low iron can lead to fatigue, so it's essential to maintain adequate levels.
What to Eat: Red meat (in moderation), lentils, beans, and fortified cereals.
10. Vitamin B-Rich Foods
Why: B vitamins, especially B12 and folic acid, support energy metabolism and reduce fatigue.
What to Eat: Eggs, dairy products, leafy greens, and fortified whole grains.
11. Probiotic Foods
Why: A healthy gut helps improve nutrient absorption, which can indirectly boost energy.
What to Eat: Yogurt, kefir, sauerkraut, and kimchi.
Additional Tips
Stay Hydrated: Even mild dehydration can cause fatigue, so drink plenty of water.
Limit Caffeine and Sugar: These can cause energy spikes and crashes. Instead, try herbal teas or green tea.
Exercise can be a powerful tool to combat low energy and other menopause symptoms, like mood swings, weight gain, and bone loss. Here are some types of exercises that may be especially beneficial:
1. Walking
Why: Walking is gentle on the joints, improves cardiovascular health, and boosts energy without overexertion.
How Often: Aim for 30 minutes a day, at least 5 times a week, at a moderate pace.
2. Strength Training
Why: Building muscle is essential during menopause, as muscle mass naturally declines. Strength training helps increase metabolism, supports bone health, and boosts energy levels.
Exercises to Try: Why not try our Lift lean in 15! Live with me every week day morning at 6.30am or catch the replays OR try one of our 30 Day toning challenges - Just 5 minutes per day
How Often: Two to three times a week, with a day of rest in between sessions.
Why not try our Lift lean in 15! Live with me every week day morning at 6.30am or catch the replays OR try one of our 30 Day toning challenges - Just 5 minutes per day
3. Pilates and or Ibiza Flex
Why: Pilates helps strengthen the core, which improves posture, stability, and muscle tone. It's also low-impact and can help alleviate joint pain and improve flexibility.
Ibiza Flex improves flexibility, reduces stiffness, and supports joint health, which may be especially beneficial for menopause-related joint discomfort.
Exercises to Try: Why not try our Fitness Pilates and Ibiza Flex on zoom or in hall
How Often: Two to three times a week.
How Often: Daily, with a focus on gentle stretching after workouts.
Exercise Tips for Energy Management
Practice Breathing Exercises: Deep breathing can increase oxygen flow and energy; integrate these into workouts or take a few minutes to practice deep breathing each day.
Stay Consistent: Even 10-15 minutes daily can make a significant difference over time.
Rest and Recovery: Don’t overtrain; adequate rest is essential for managing fatigue.
Head to our Booking services to book classes in hall or zoom
Head to our Online programs to book onto our 30 day challenges
Or message me for a chat anytime!
Roz x
Heres a 15 minute Beginners Fitness Pilates workout for you to try!
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