As our bodies transition from early perimenopause through to post menopause, fluctuating energy levels are very common. In fact, research within our community shows that 79% of you are currently feeling ‘tired or worn out’.
This is why.
When we experience stress, our bodies work to protect us by increasing its production of cortisol. Cortisol is invaluable when we are in danger. But our bodies can not yet distinguish between real in-the-moment life and death threats and the fear and anxiety that can settle in our minds or are the result of biochemical shifts.
In addition, research shows that hormonal shifts - as well as placing stress on our bodies - make us generally less resilient to stress too. We may notice that everyday happenings suddenly feel insurmountable.
Stress is exhausting. Hyper-vigilance tires us physically - from heart rate increases to muscle tension - as well as psychologically. It is very likely to impact our sleep quality and our bodies ability to absorb nutrients in our food. Our brain will tell us it needs quick energy options, creating blood sugar spikes and crashes which further impact energy.
So, what can we do?
Our bodies are complex. They are brilliant too. By looking at the body and mind as a whole, there is much we can do to rebuild our energy reserves and emotional resilience:
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Prioritize rest: sleep is not always available to us in the way it was before our menopause transition. But there are many ways we can achieve rest. Rather than focus on how many hours you get a night - consider other tools that may help you feel re-energized. Yoga Nidra can be a wonderful way to replenish and can be fitted into your day with minimal fuss. Check out Insight Timer for some great, free guided practices.
- Breathe deep: We are increasingly aware of our breath's ability to soothe anxiety, but did you know it can help increase energy levels too? Deep conscious breathing increases blood flow, which raises oxygen levels and wakes up our bodies to restore energy.
- Rethink movement: Although exercise 'gives energy', it is also an external stressor. And, for some of us, when we are feeling depleted, we may want to opt for something gentler. Forest bathing - that simple act of moving in nature - is shown to reduce cortisol levels and improve the quality of our sleep. Neuroscientists have also found that, if we take time outside at sunrise and sunset, a cell in the retina uses the color transitions we witness to signal our brain and regulate our circadian rhythms, as well as, depending on order of colors, boost alertness, help memory and cognitive function, and elevate mood. How amazing is Mother Nature?!
- Focus on the gut: food can have a significant impact on our energy levels, but we need to ensure it's ready to digest well. If you're feeling bloated, gassy, uncomfortable or tired after a meal, it is worth checking out our best-selling Gut Instinct as a route to building back your gut microbiota. Then, take a look at what you're prioritizing on your plate. Food changes should never feel punishing! Instead, take this as an invitation to truly nourish yourself with foods that energize rather than deplete. The easiest 'diet' to follow is the Mediterranean diet: packed full of good fats, fiber, antioxidants, good quality protein sources and plenty of herbs.
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Supplement smartly: check out our 5-star Mood Food. HERE
Finally, exhaustion should never be viewed as an inevitable part of our midlife transition or ageing. If you continue to struggle, it's critical you speak to your medical practitioner to not only rule out any other underlying health conditions, but to explore what else may support you. There is good evidence that HRT, alongside other health-giving benefits, can help with anxiety and sleep difficulties, which helps with energy too.
Always consult your doctor before taking food supplements if you are taking medication or have an existing medical condition. Food supplements should not be used as a substitute for a varied diet and healthy lifestyle.
