Fatigue during menopause isn't ordinary tiredness, it's deep exhaustion that makes daily tasks feel overwhelming. Research shows this affects up to 75% of women during menopause, making it one of the most common symptoms (Talaulikar, 2022). Understanding why it happens and what you can do about it can help you reclaim your energy. 

Understanding the Root Causes of Menopausal Fatigue 

How Hormonal Changes Affect Energy 

Declining estrogen levels during menopause disrupt sleep patterns, metabolism, and stress response. Most women experience hot flushes and night sweats that repeatedly wake them at night, preventing the deep, restorative sleep your body needs for energy renewal. 

The Thyroid-Menopause Connection 

Your thyroid regulates how efficiently you convert food into energy. Thyroid problems are more common during menopause, and an underactive thyroid slows your metabolism, causing fatigue (Mintziori et al., 2024). Since thyroid issues and menopause share similar symptoms (fatigue, weight changes, mood shifts, and brain fog), many women have undiagnosed thyroid problems during this time. 

Adrenal Function and Stress Response 

Your adrenal glands produce cortisol and other hormones that manage stress and maintain energy. When ovarian hormones decline during menopause, healthy adrenal function becomes more important. Chronic stress can exhaust your adrenals, worsening fatigue (Woods et al., 2018). 

Energising Foods vs Energy Zappers 

Foods That Boost Energy 

Protein-rich choices: Include lean proteins at each meal to stabilise blood sugar. Greek yoghurt, eggs, fish, legumes, and chicken provide steady energy without crashes. 

Complex carbohydrates: Choose whole grains, sweet potatoes, and oats over refined options. These release energy gradually, preventing spikes and crashes. 

Omega-3 fatty acids: Fatty fish, walnuts, chia seeds, and flaxseeds support cellular energy production and reduce inflammation that can contribute to fatigue. 

Iron-rich foods: Leafy greens, lean red meat, and fortified cereals help prevent iron-deficiency anemia, a common cause of fatigue in menopausal women. 

Energy Zappers to Minimise 

Refined sugars and processed foods: These create rapid blood sugar fluctuations, leading to energy crashes and increased cravings. Swap biscuits and pastries for fresh fruit with nut butter. 

Excessive alcohol: Whilst a glass of wine might help you relax initially, alcohol disrupts sleep architecture and impairs your body's ability to achieve restorative sleep (Silva et al., 2021). 

Large, heavy meals: Eating substantial portions requires significant digestive energy, leaving you feeling sluggish. Instead, opt for smaller, more frequent meals throughout the day to maintain steady energy levels. 

Strategic Caffeine Use 

Caffeine can help when used wisely, but poor timing can worsen fatigue. Consider these guidelines: 

Timing matters: Consume caffeine before midday to avoid sleep disruption. Even if you can fall asleep after evening caffeine, it reduces sleep quality. 

Moderate your intake: Aim for no more than 200-300mg daily (2-3 cups of coffee). Too much caffeine can worsen anxiety and hot flushes. 

Stay hydrated: Drink a glass of water for every caffeinated drink. Dehydration worsens fatigue. 

Building Sustainable Energy Throughout the Day 

Morning Energy Foundations 

Start your day with protein and complex carbohydrates within an hour of waking. Eggs with whole-grain toast, or Greek yoghurt with berries and nuts, provide sustained morning energy. 

Strategic Meal Timing 

Metabolism slows during menopause, so eat five smaller meals throughout the day instead of three large ones. This keeps blood sugar steady and prevents energy slumps (Erdélyi et al., 2023). 

Movement for Energy 

Regular movement actually increases energy, even when you're tired. Start with a 15-minute walk or gentle yoga. Exercise improves sleep, metabolism, and mood. 

Sleep Hygiene Essentials 

Keep a consistent sleep schedule, even on weekends. Keep your bedroom cool (around 18°C) for hot flushes. Avoid screens an hour before bed, blue light disrupts sleep. 

Practical Daily Strategies 

Prioritise ruthlessly: Focus on what matters most. Use pacing, planning, and prioritising to manage your energy throughout the day. 

Track your patterns: Notice when you feel most energetic and schedule important tasks. Many women have more energy in the morning. 

Consider supplementation: Talk to your healthcare provider about B vitamins, vitamin D, or iron if you have deficiencies. 

Conclusion 

Menopausal fatigue happens because hormones affect your thyroid, adrenals, and metabolism, but you don't have to accept it. Focus on whole foods that stabilise blood sugar, use caffeine wisely, and create daily habits that support your energy. These strategies can help you feel more like yourself again. 

How Emsee Can Help 

Managing menopausal fatigue often needs personalised support.  

Want support on your menopause journey? Book a consultation with one of our experienced healthcare providers today. The first consultation with a doctor is gap-free and bulk-billed, which means no out of pocket cost to you. Choose a time that suits you via our booking portal here or call 1300 412 422 to speak to a member of our team.   

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you. 

References 

1. Woods, N. F., Mitchell, E. S., & Smith-DiJulio, K. (2018). The dynamics of stress and fatigue across menopause: attractors, coupling, and resilience. Menopause, 25(4), 380-390.  
2. Talaulikar, V. (2022). Menopause transition: Physiology and symptoms. Best Practice & Research Clinical Obstetrics & Gynaecology, 81, 3-7.  
3. Mintziori, G., et al. (2024). Thyroid disease and menopause. Maturitas, 183, 107929.  
4. Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients, 16(1), 27.  
5. Godos, J., Rapisarda, G., Marventano, S., Galvano, F., Mistretta, A., & Grosso, G. (2021). Nutrition in menopausal women: A narrative review. Nutrients, 13(7), 2420.  

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.