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Five Tips to Eat Your Way Out of Menopause Fatigue

Updated: Mar 12

healthy food to beat menopause exhaustion
healthy food to fight menopause fatigue

Nourishing our bodies in the right way during perimenopause and menopause can have a huge impact on how we feel and can help to alleviate the ‘crashing exhaustion’ many of my clients experience plus help to relieve some of the other common symptoms like weight gain and brain fog.

Many of the symptoms we experience during perimenopause and menopause are caused by changes in hormone levels, but by prioritising nutrition and ensuring your body is getting the right nutrients, you can better balance your hormones, boost your energy and also your overall wellbeing.

These are my five top tips for eating your way out of menopause fatigue:

1.     Eat unprocessed nutrient-dense foods: As your body undergoes hormonal changes during menopause, it's essential to fuel it with nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Foods which are nutrient dense are those which are closer to their natural state and haven’t been overly processed, so aim to incorporate a variety of colourful fruits and vegetables, whole grains, lean proteins, and healthy fats into your diet daily. These foods not only provide essential nutrients but also support hormone regulation and overall health.

2.     Prioritise protein: Protein provides us with a slower release of energy during the day which leads to more even energy levels and less highs and lows. Aim to incorporate lean protein sources such as poultry, fish, eggs, beans, lentils, and tofu into your meals. Protein will also support muscle health and metabolism, both of which become increasingly important during menopause, as hormonal changes can lead to muscle loss and decreased metabolism. Protein also plays a crucial role in hormone production and helping you feel full and satisfied which will lead to less snacking and cravings during the day.

3.     Balance hormones with healthy fats: Healthy fats are essential for hormone production and regulation and are a great source of energy, making them even more crucial during menopause. Include sources of omega-3 fatty acids such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts in your diet to support hormonal balance and reduce inflammation. Additionally, incorporate monounsaturated fats found in olive oil, avocados, and nuts to promote heart health and overall wellbeing.

4.     Manage menopausal symptoms with phytoestrogens: Phytoestrogens are plant compounds that mimic the effects of oestrogen in the body and may help alleviate menopausal symptoms such as tiredness and hot flushes. Incorporate phytoestrogen-rich foods such as soy products (tofu, tempeh, edamame), flaxseeds, sesame seeds, and legumes into your diet to support hormonal balance and manage symptoms.

5.     Stay hydrated:  Dehydration can lead to feelings of tiredness and fatigue, so staying hydrated is essential for better energy levels, especially during menopause when hormonal changes can affect fluid balance in the body. Aim to drink plenty of water throughout the day and limit consumption of caffeine and alcohol, which can contribute to dehydration. Herbal teas, infused water, and hydrating foods such as fruits and vegetables can also help meet your fluid needs.

If you'd like further advice around a healthier lifestyle to support you during perimenopause or menopause and to beat menopause fatigue, then book a complementary 30-minute Vitality Review where we can discuss some suggested changes you could make:

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