It’s no surprise that so many women in menopause are looking for ways to boost their energy given that fatigue has been named the most frequent symptom that affects both perimenopausal and menopausal women. As one of this study’s authors noted, fatigue was the primary complaint in 75.84 percent of women followed by insomnia (69.39%), irritability (67.02%), palpitations (62.78%), and depression (61.88%). 

Although fatigue is a symptom, there are many factors that can contribute to it in this time of hormonal fluctuation. In fact, that’s a big reason why it can be so challenging to remedy fatigue in the menopausal years since there are multiple issues involved.

However, there are a variety of natural ways to remedy the lack of energy that address more than one of these factors. Let’s explore 11 ways to boost energy in menopause.

Read about 8 ways to fight fatigue and boost energy

Ways to boost energy in menopause

The good news is that fatigue generally dissipates after a few years and doesn’t need any type of medical treatment. Lifestyle and natural remedies can usually take care of the excessive tiredness you may feel.

Explore other reasons. Fatigue is a common symptom of many diseases and conditions, including but not limited to anemia, cancer, COPD, coronary artery disease, depression, diabetes, heart failure, hypothyroidism, hyperthyroidism, kidney or liver disease, lupus, sleep apnea, stress, and more. You should discuss any other symptoms you are experiencing with your healthcare provider so you can determine whether the fatigue is associated with menopause or some other cause.

Move often. We’re talking about 30 to 60 minutes of aerobic and strength-building exercise most days of the week. Try some less standard exercises, such as bouncing on a trampoline, a weighted hula hoop, hopping, or stair climbing. You may not feel like exercising, but once you get started, you will experience a boost in energy as endorphins (feel-good hormones) kick into gear. 

Say no. Sometimes we tend to put too many things on our schedule and don’t know when to say no. When you set personal limits and recognize how much you can reasonably get done, you have a good chance to beat fatigue.

Curb caffeine. If you are a coffee drinker or indulge in other caffeinated beverages, limit your consumption and be sure to drink them only early in the day. That way they won’t interfere with your ability to sleep well.

Read about adrenal fatigue and natural ways to feel better today

Avoid alcohol and nicotine. Both can give you an initial burst of energy, but the subsequent letdown can be significant and even worse than the initial fatigue.

Try natural remedies. A number of herbal or nutritional remedies may be helpful in boosting energy and eliminating any cobwebs that can develop from fatigue. Be sure to talk with a knowledgeable healthcare provider before starting any supplement routine. Helpful supplements include licorice root, maca, Siberian ginseng, Panax ginseng, cordyceps (a mushroom), and Rhodiola Rosea. 

Learn to relax. Living with stress can be very tiring. The adrenal glands release more cortisol in response to unmanaged stress. When the glands become overburdened, they are unable to make the cortisol needed for optimal body function. Practice stress-reducing activities every day, such as meditation, tai chi, yoga, deep breathing, visualization, progressive relaxation, or any activity you find relaxing. 

Alter your eating habits. Insufficient nutrition and carrying extra weight can cause you to feel tired and sluggish. Focus on fresh, all-natural foods, especially fruits and vegetables, whole grains, beans and legumes, and lean protein. Limit sugar, fats, fried foods, and processed foods. You may enjoy more energy if you eat smaller meals more frequently as long as you keep an eye on your calorie intake.

Get plenty of Zzzzzzs. It’s critical to get enough sleep so you can function optimally physically and mentally during the day. Adopt as many of sleep tips as you can and experiment to see which ones are most effective for you. Individually addressing any contributing factors (e.g., night sweats, depression, stress, restless legs syndrome) is also important to get the sleep you need.

Seek support. Many women are experiencing problems with fatigue in menopause, and it can be helpful to meet with (in person or virtually) others to share experiences, tips, and stories. Tap into menopause forums, chat rooms, local groups for support, or our private Facebook Group.

Drink up. When your body is not properly hydrated, it needs to work harder to function optimally. That can lead to fatigue, and a simple solution is to consume enough water and other liquids to keep the wheels turning. Keep a sustainable water bottle with you so you can stay hydrated throughout the day. Water with a hint of fresh mint, cucumber slices, strawberries, or lemon slices is a real perk-me-up beverage. Even adding a pinch of Himalayan or sea salt to your water can add much-needed electrolytes.

Bottom line

Fatigue is a very common symptom of perimenopause and menopause, but you don’t have to let it get you down. Try these lifestyle changes for relief from this (typically) temporary condition.