Best 10 Energy Boosting Foods to Reduce Perimenopause Fatigue

Are you running out of steam and would like some of the best energy-boosting foods to reduce perimenopause fatigue or reduce menopause exhaustion? I have struggled with this myself and have put together some tips on foods and additional lifestyle habits to boost energy for women over 40.

I will also share additional things that you can do to promote long-term well-being, provide good, healthy energy, vitality, and build small permanent habits that last a lifetime!

First, let me share a few questions that women with whom I am working often ask:

Is fatigue a symptom of perimenopause?

Yes, for many women, as they go through the change of life, they may feel “perimenopause tired”. This fatigue during perimenopause period can be especially challenging because of hormone fluctuations. And I will share some of the reasons this can happen below.

What does perimenopause fatigue feel like?

For many women in their 40s and 50s, this can feel like they are dragging and can’t keep their eyes open. When we become really tired, concentrating on tasks can be more difficult.

Some of us may also wonder, can menopause cause fatigue?

Yes, it can, and if you are reading this article, you are reading

Understanding Menopause Fatigue

Common Causes of Fatigue in Women Over 40

It is not uncommon for us to feel more tired as we reach middle age. And feel that our menopause energy levels decrease.

Here are a few of the reasons that women in midlife feel fatigued:

• Hormonal changes (both estrogen and progesterone changes during menopause affect sleep and can increase fatigue and perimenopausal symptoms like night sweats, which can also disrupt sleep).
  
• In addition, stress, anxiety, and depression affect fatigue levels and sleep. Hormone levels can also affect our levels of these conditions.
  
• Alcohol may make people sleepy, but it often leads to waking up in the middle of the night and being unable to get back to sleep.
  
• Lack of sleep or poor sleep habits/hygiene.
  
• Common health conditions (like thyroid issues, autoimmune conditions, heart disease, sleep apnea, rheumatoid arthritis, cancer, and anemia)
  
• Sedentary lifestyle
  
• Medications, like many, are given for blood pressure
  
• Nutrition deficiencies like B12 and iron (although iron deficiency is not common in older women)
  
  Now that you are more familiar with some common fatigue causes in women over 40, including hormonal fluctuations, stress, and lifestyle factors, let’s talk about some of the symptoms to look for and when you should talk with your physician.

Understanding Fatigue in Women Over 40

It is essential to distinguish between fatigue that can be alleviated by a more manageable lifestyle and one that requires medical intervention. I like these suggestions from this Cleveland Clinic newsletter.

Chronic health conditions, medication changes, and mental health care are areas where it is best to work with your physician to help you decide what the best approaches are for you. Some people who have difficulty sleeping may benefit from being evaluated for sleep apnea.

This article from the National Institute on Aging has some additional important information on things that you might want to check out when you may need to include medical interventions in addition to lifestyle changes.

Now, let’s talk about what can give you energy and vitality with some of the top energy-boosting foods for women over 40!

How to Get More Menopause Energy and Vitality

Energizing Your Life: Combat Fatigue with Nutrition and Lifestyle Changes for Women Over 40

We talked about some of the reasons why we may feel low energy, perimenopause, or exhaustion during menopause, but more importantly, let’s switch our focus to how to increase energy during menopause.

Foods Reduce Perimenopause Fatigue and Menopause Exhaustion

Top 10 Energy-Boosting Foods for Women Over 40

What you eat can be one of the best ways to combat fatigue naturally! Let’s talk about some of the things that we eat to boost energy in menopause and perimenopause.

Nutritional Strategies to Fight Fatigue

One of the top strategies to boost energy and vitality in your life is establishing a balanced diet with a good mix of lean protein, healthy fats, complex carbohydrates, and adequate hydration. An article in Healthline also suggests that eating unprocessed whole foods can reduce fatigue.

In addition, meal consistency is important. This includes eating meals as close to the same time, and many of us feel more energetic when eating more of our calories at breakfast and lunch, while eating less in the evening. Most of us continue to eat the majority of our food at night.

Foods contain fuel for energy along with needed nutrients that are essential for energy production in our bodies.

Nutrient-Rich Foods to Incorporate into Your Diet for Increased Energy

Here are some of my favorite energy-boosting foods to help reduce menopause fatigue:

1. Foods Rich in Iron and B12: Vital Nutrients for Energy

Although after menopause, many women so longer need to supplement iron. But with certain illnesses, for iron anemia prevention, you may want to include iron-rich foods like dried fruit, nuts, beans, spinach, fish, and red meat. Here is a list of vegetarian food sources rich in iron. Iron deficiency anemia can make us feel tired and without energy.

Lack of vitamin B12 sources leads to another type of anemia, which can also make us feel tired. Animal foods like meat, fish, eggs, and dairy contain B12. In addition, plant sources are often supplemented with B12 and include fortified soy, plant-based milks, cereals, and nutritional yeast, which is naturally high in B12.

As we age, our body’s ability to absorb B12 decreases. So your doctor may recommend a sublingual B12 supplement, or some people may even need B12 shots because they may have difficulty absorbing it from their GI tract.

2. The Power of Protein in Our Diet for Maintaining Energy Levels

Lean protein is important for muscle health and sustained energy. Some of the benefits of lean proteins in energy production include increased amounts of energy-producing cells and nutrients needed to build and repair muscles.

Animal sources of protein include poultry, fish, lean red meats, eggs, and dairy.

Plant sources of protein include legumes such as beans, peas, lentils, and even soy, nuts and seeds, whole grains, and vegetables.

3. Omega-3 Fatty Acids and Energy-Boosting Foods

Omega-3 fats help support energy production and provide support the our energy-burning cells. Nuts and seeds (e.g., almonds, chia seeds)

Good sources of omega-3 include fish and seafood. Oily fish such as salmon, tuna, and mackerel are excellent sources of omega-3 fatty acids. These not only boost energy but also support heart health and cognitive function. Nuts and seeds like walnuts, chia, and flax seeds have omega-3 fats. And people who do not want to eat fish, algae omega-3 fat supplements can be a good alternative

4. Whole Grains: Complex Carbohydrates Are Some of the Best Foods for Energy

Although many people today are restricting almost all carbs, whole grains like oatmeal, brown rice, and quinoa in your diet provide sustained energy and essential B vitamins.

Carbohydrates are our bodies’ preferred source of fuel (energy) for it to run smoothly. Although the body is resourceful enough to break down protein to make fuel, it also breaks down fat (but this breakdown is more complex). Not fueling the body with adequate complex carbohydrates may increase feelings of tiredness.

The B vitamins are an essential part of energy production and are involved in many of the body’s metabolic processes and many complex carbs are rich in these important vitamins. These include thiamine, niacin, folate, and pyridoxine.

5. Colorful Vegetables

Vegetables like whole grains contain complex carbohydrates that provide a source of energy that is broken down slowly to provide the body with a steady source of energy. They contain vitamins, minerals, and beneficial plant chemicals. Their fiber content also helps prevent blood sugar spikes and crashes, which may increase feelings of fatigue.

Getting a variety of colors of these foods will help you get the variety of benefits you need.

6. Fruits Rich in Vitamins and Antioxidants

Fruits provide a combination of simple carbohydrates for a quick boost of energy, along with complex carbohydrates, which provide sustained energy. In addition, they contain vitamins, minerals, and beneficial plant chemicals. Each type of fruit provides its unique set of benefits.

7. Water and Foods That Contain High Water Content

The Importance of Hydration

Hydration and energy go hand in hand.

Water is a nutrient that is essential to life, and although it does not provide the fuel that we need to create energy for our bodies, it is instrumental in helping the energy-making processes in our bodies run efficiently.

Effects of dehydration on energy levels

In addition to water and fluids high in water content, hydrating foods can also provide a fluid and energy boost. These foods include most fruits and vegetables, and examples include melons, cucumbers, and tomatoes.

How Much Water Should You Drink?

Daily water intake recommendations for women in midlife are an estimated 11 cups a day. And as we get older, our sense of thirst may diminish and certain health conditions may affect this.

Tips for Staying Hydrated

• Carry a water bottle and keep it filled
  
• Eat hydrating foods like soups, fruits, and vegetables
  
• Set hydration goals and a hydration schedule
  
• Filling a pitcher with my water goal and making sure that I use it throughout the day can be helpful

8. Nuts and Seeds

Because nuts and seeds contain protein, omega-3 fats, and essential vitamins and minerals needed for energy production, they play an important part in this top 10 list!

9. Foods High in Fiber

Fiber is the undigestible part of plants, and it does not provide energy, but it has an important role in energy regulation. This article in Well + Good provides some great information about this important food component. Ways to increase your fiber are to eat legumes, whole grains, nuts and seeds, and fruits and vegetables.

When you increase fiber, remember to add it slowly, a few grams a day, along with drinking lots of water, so you don’t become impacted or produce excessive gas.

10. Beverages with Caffeine

Although I am including this in the top 10 energy boosting foods, it is not really one of the best things to have for sustained energy, but a temporary solution. It can provide a boost of energy when needed, but should be limited. Here are two good articles on caffeine and health from Mind Body Green and Health Magazine.

Here are some additional resources that you might find helpful on foods that provide energy from Web MD, Eat This, and the Australian Prevention Magazine.

Lifestyle Habits to Combat Fatigue

Lifestyle Habits to Combat Fatigue, for Energy and for Sustained Vitality

Now, let’s dive in and talk about the impact of lifestyle factors as natural energy boosters for improving energy levels to help women’s health over 40 and improve the quality of life.

Consistency and creating daily routines are vital for increased energy.

When we understand and combat fatigue through diet and lifestyle changes, we come a long way to increasing our levels of energy and vitality!

Getting Adequate Sleep for Increased Energy

Prioritizing Sleep, relaxation, including sleep hygiene habits, along with relaxation techniques, helps provide energy restoration.

Sleep is a topic near and dear to my heart because, for many years, I was unable to get the sleep that I needed because of some stressful things happening with my mom. I worked to improve my sleep quality with improved sleep hygiene, stress management techniques, increased exercise, and eating foods to keep my body healthy.

Sleep quality and energy are not only essential for preventing menopause and perimenopause fatigue, but the importance of sleep for overall health has been well studied.

Tips for Improving Sleep Quality

Here are some ways to help you achieve quality sleep and sustain energy throughout the day. For me, sleep can be the best energy restoration!

• Creating a consistent sleep routine that includes going to bed at the same time and getting up at the same time.
  
• Reducing screen time about an hour before bed and switching to reading or meditation.
  
• Creating a relaxing bedtime routine. Like taking a hot bath and using some lavender lotion. Cleansing your face, adding face cream, and brushing your teeth. Doing things to wind down helps your body and mind to prepare for sleep.
  
• Recognizing and addressing sleep disorders can help us seek the medical treatment that we need to manage sleep conditions like sleep apnea.
  
• Making your sleeping space inviting for sleep. It took me a little bit to find the right pillow. I also bought some more comfortable sheets and a mattress pad to make myself more comfortable. For some people, the right sleepwear can be important.

As a recovering insomniac, I would like to share some suggestions for sleep hygiene and relaxation techniques for energy restoration. Here are some additional tips that may be helpful.

Some of us wonder if a catnap can help on those days that we can’t push through. Here are some tips on making a power nap work for you:

Sleep Deprivation: Should You Take A Cat Nap Or Power Through? • Sleep Examiner

Benefits of Regular Exercise

Regular physical activity and exercise are a natural energy booster as well as an important piece of staying healthy as we age. Research has shown that regular, low-impact workouts can improve cardiovascular health and increase stamina.

Establishing a regular exercise routine that you do consistently,

It can also help improve our mental health.

Here are some of the ways exercise improves mood and energy levels:

• Provides an increased number of blood vessels that carry important supplies like nutrition and oxygen to the body.
  
• Improves cardiovascular fitness so our heart is stronger to pump the blood that we need.
  
• Increases the ability of the body to use oxygen.
  
• Builds more muscles that contain the cells that create energy.
  
• Helps us be in better shape to transport energy throughout the body.
  
• Because improved mental health can improve energy levels, this article shares some of the ways that exercise can help.

Best Exercises to Boost Energy

Exercise for energy can be one of the best ways to help you feel your best

Types of exercises that are beneficial for energy include low-impact, aerobic, strength training, balance, and flexibility.

These three articles have some great suggestions on what to include and how to get started CDC article, John Hopkins article, and US News article.

Tips for fitting exercise into a busy schedule

• Put it on your calendar just like you would an important meeting.
  
• We have all heard to park further away, take the stairs, and take several smalls walks a day when you can’t get a longer walk in your day.
  
• If getting to the gym is difficult, try an exercise tape or a virtual class. Keep light weights and exercise bands in a wicker basket and do your routine while you are already watching nightly television.
  
• Instead of meeting a friend for coffee, include a walk.

Managing Stress for Better Energy Levels

Prioritizing mental health and stress management plays an important role in the impact of stress on health and energy.

Some of the reasons stress affects our energy are that stress increases depression and anxiety, and it can affect our sleep quality. Having high stress and poor sleep quality will affect our ability to exercise and eat healthily. We don’t feel like preparing meals and usually grab what’s easiest. When we are exhausted, we tend to reach for sugar because it will give us a temporary boost of energy.

However, stress seems to be inevitable, so it is important to manage stress for better energy levels. Here are a few ways to do it below.

Stress-Reduction Techniques

Tips for Managing Stress for Better Energy Levels:

• Effective techniques for stress factor reduction include meditation and mindfulness
  
• Spending time doing activities that you love, like hobbies, puzzles, games, and reading, can provide needed stress relief.
  
• The importance of a support system like friends, family, and/or professional help can be essential to coping with stress.
  
• Including relaxation techniques

Here are some additional tips to manage stress that I have in another article at Vine Ripe Nutrition.

Adapting Your Environment for Enhanced Energy, Vitality, and Good Health

Try ways to adapt your living and workspace to enhance your energy levels. Dark, dreary, living or work spaces can also be exhausting, so making it an ergonomic workspace without spending a lot of money, check out your local thrift store. Maximizing natural light where you can find it. And start some decluttering.

If you are still needing an energy boost, I love some of these ideas mentioned to help you feel more refreshed on those days that you may feel so exhausted, but have too many things to do that stop you from taking a nap.

I also wanted to share this great article on the reasons that women struggle with energy levels.

Why Am I Always Tired? 20 Reasons Why Many Females Have No Energy

And some additional ideas on ways to increase energy after 40.

Best 10 Foods to Reduce Perimenopause Fatigue

Embracing a holistic approach to reducing fatigue and energy begins with eating the best 10 foods to reduce perimenopause fatigue and menopause fatigue. But also including other lifestyle habits like exercise, sleep, self-care, and stress reduction are essential aspects of holistic wellness and increased energy.

And remember, sometimes it is necessary to work with your physician to determine if your menopause exhaustion or perimenopause tiredness is medically related. In addition, on my Substack, I have put together a sample menu of energy-boosting foods, as well as discussing how being tired from lack of sleep affects our weight.

Taking small, actionable steps can make a big difference in our energy levels and overall well-being!