"Perimenopause Fatigue? 7 Natural Energy Boosters That Work"
- Liz Covolan
- Apr 11
- 4 min read
Updated: May 22
This post may contains affiliate links. When you click and purchase through these links, I may earn a commission at no additional cost to you. I only recommend products I believe will benefit my readers. All opinions are my own and not influenced by these relationships. This disclosure complies with FTC guidelines.
Understanding Perimenopause Fatigue
Perimenopause is the time leading up to menopause when a woman's body goes through a lot of hormonal changes. Feeling tired is a common thing during this phase.
Why You Might Feel Tired During Perimenopause
Here are some reasons why fatigue happens during perimenopause:
Hormonal Ups and Downs: Changes in estrogen and progesterone can mess with your sleep and energy.
Trouble Sleeping: Night sweats and hot flashes can ruin a good night's sleep, making you tired during the day.
Emotional Rollercoaster: Mood swings, anxiety, and depression can leave you feeling drained.
Body Changes: Gaining weight and a slower metabolism might lower your energy.
I'm on this journey of figuring out how to adjust to this new chapter in life—changing up my habits, lifestyle, eating habits, and trying new supplements. A lot of these changes have been working out great.
Here are 7 natural ways I've found to boost my energy. Hopefully, some of them will work for you too!
A good multivitamin can really boost your health and this will boost your energy levels!
Even if you try to eat your fruits and veggies, let's be honest, we usually don't get enough every day. I don't often eat bad meals, avoid junk food, keep my sugar intake low, and mostly cook at home. But with a busy life and a lot on my plate, I never manage to get all the nutrients I need, and at this stage in life, we really need them.
If your multivitamin not only has all the essential vitamins but also includes prebiotics and adaptogens, then you're all set. I discovered these gummies that are a game changer; they pack a punch and make life so much simpler!
MCT Oil was one of the first things I tried, and I still take it to this day — with no plans of stopping! It boosts my energy, lifts my mood and helps me keep my weight in check (it’s not magic, you still need to exercise!).
Probably one of the first things we need to consider when we start feeling too tired and heavy is the possible lack of Vitamin D. We live most of our time indoors, avoiding the sun, under cold lights and this is not good on our body, for sure.
Spending a good 15 minutes in the sun everyday is essencial to get your energy pumping. And taking Vitamin D3 combined with K2 is also a great help. It surely made a difference for me.
Adding a vitamin B complex to your diet can really help boost your energy and keep you feeling healthy. Whether you get it from food or supplements, making sure you get enough of these important vitamins is key to staying energized and feeling your best.
Ashwagandha, known as Withania somnifera, is a resilient evergreen shrub thriving in the dry regions of India, the Middle East, and parts of Africa.
Much like a thermostat that maintains comfort by adjusting your home’s temperature, ashwagandha expertly regulates your body’s stress response, ensuring stability when life intensifies.
Ashwagandha is an adaptogen and for centuries, traditional healers have harnessed ashwagandha to enhance energy, alleviate anxiety, and support reproductive health.
Recently, Western medicine researchers have taken notice, and the emerging studies are encouraging.
Protein rich diet
Adding more protein to you diet can seriouly boost your energy. By giving you steady energy, helping your muscles grow, and supporting your overall health, focusing on protein can be a great way to feel more energetic.
I make sure to start my day with 2 or 3 eggs as part of my breakfast. Before going to my late morning BJJ training, I eat some rice crackers with cheese, and after training, a good-sized beef steak. After weightlifting, I drink a collagen protein powder shake with pure grape juice (I couldn't adapt to whey), and for dinner, another good amount of beef or chicken.
Intense Exercise HIIT
Exercise is essential. If you want to regain your energy, it's something you simply cannot skip.
There are options for everyone; you just need to find what works best for you.
Even when I'm not in the mood for my intense BJJ training or a gym session, I push through. I know the boost I'll feel afterward. I never skip both in the same day.
Our bodies are designed to move and require it. Nothing can replace the benefits of exercising.
And a Plus - Creatine
As you will be doing intense exercise, I strongly advise you to include creatine in your daily routine.
Creatine is one of the most studied supplements out there. It can increase muscle mass, strength, and performance, and this will keep your energy levels up during and after exercising.
Creatine is naturally found in our muscle cells, and as we get older, it is a good idea to help them a little bit by supplementing daily.
The bottom line is that with age we will have to be more judicious regarding what we eat, how we move, and how we rest. Our body needs a little more care and maintenance if we want to feel good, energetic, and live without those constant annoying little pains all the time.
These are some of the hacks I found to work and they are certainly working for me.
Comments