.jpg)
.jpg)
Navigate perimenopause with Noom. Take the quiz to unlock a tailored approach for managing weight, boosting metabolism, and embracing healthy habits that fit your body’s changing needs.
Ever feel like you’re just running on fumes, even after a full night’s sleep? Or maybe you’re really struggling to muster the energy to tackle your to-do list? Yeah, you're not alone. Actually, many women find themselves dealing with that same unexpected energy slump. The culprit? Perimenopause — the sneaky transition leading up to menopause.
Perimenopause can feel like your body's playing an elaborate prank on you. But before you resign yourself to a life of comfy pants and endless naps, let’s talk about why this energy drain happens and, more importantly, what you can do about it.
Causes of lack of energy in perimenopause
The hormonal rollercoaster
During perimenopause, estrogen and progesterone, those hormones that used to keep things running smoothly, are now all over the place. And this hormonal instability can really mess with your energy levels.
Estrogen, in particular, is super important for your body's energy production. So when that starts to drop, it’s basically like your internal battery is constantly running low. You might feel foggy, exhausted, and more sluggish than usual.
Sleep struggles
Remember those blissful nights of uninterrupted sleep? Well, we hate to break it to you, but perimenopause has other plans. Hot flashes and night sweats can quickly turn your cozy bed into a sweltering sauna. And don't even get us started on those middle-of-the-night bathroom trips — thanks, but no thanks, hormones!
The result? You wake up feeling like you got hit by a truck, even if you technically clocked in a full eight hours. Before you know it, that extra-large coffee looks less like a luxury and more like a daily necessity for survival.
Mood swings and stress
Oh yeah, perimenopause also likes to mess with your emotions. The unpredictable mood swings, increased stress, and nagging anxiety can zap your energy and put you feeling constantly on edge, mentally exhausted, and physically drained.
These mental and emotional challenges can be just as draining as physical ones, leaving you feeling completely wiped out before you even brush your teeth.
Perimenopause causes hormonal shifts that can impact metabolism, bone density, and mood. Eating a nutrient-dense diet rich in calcium, protein, and fiber supports energy, helps maintain a healthy weight, stabilizes mood swings, and strengthens bones — making the transition smoother.
Metabolic changes
Another fun surprise? Perimenopause can slow down your metabolism. So, your body might not be as efficient at converting food into energy as it once was. You might feel sluggish after eating or crave sugary snacks for a quick energy boost (spoiler alert: that sugar crash isn't going to help in the long run). Tracking your diet information can also be important, and getting nutritional support is key to keeping on track. Try using a program that fits your lifestyle, like Noom, that helps you better understand the dietary needs and changes to your body.
So, what can you do to increase energy during perimenopause?
The good news is that there are tons of ways to get your energy back and feel more like yourself.
Get movin’
Yes, moving your body is the last thing you want to do when you're drained, but regular exercise can really boost your energy levels. Try mixing cardio and strength training. Even a 30-minute walk can do wonders for your mood.
And exercise also helps regulate hormones, improves sleep quality, and releases feel-good endorphins. Plus, it can help combat the annoying weight gain women often notice during perimenopause.
Fuel your body
What you eat makes a huge difference in your energy levels. So load up on whole grains, lean protein, fruits, and veggies to keep your energy steady all day long.
And don't forget to drink plenty of water! Sometimes, when you're feeling tired, it's really just dehydration. Keep a water bottle with you and sip on it throughout the day. You'll be surprised how much better you feel.
Catch those Zzz's
Sleep is a big deal, especially during perimenopause. To get the best rest possible, make sure your bedroom is calm, dark, and quiet. And try to go to bed and wake up around the same time each day, even on weekends.
Creating a little bedtime routine can help too. Take a warm bath, read a book, or listen to some relaxing music to wind down. If hot flashes are messing with your sleep, try moisture-wicking pajamas or sheets. Game-changers!
And put down your phone! That's right; do not scroll through social media before bed. The blue light from your phone can actually keep you awake. Aim for at least an hour of screen-free time before you hit the hay.
Chill out and recharge
Stress can totally drain your energy, so finding ways to manage it is super important. Try yoga or meditation, or even just taking a few minutes each day to breathe deeply can make a huge difference. Find what helps you relax and unwind, and make it a regular thing. Your mind and body will thank you.
What about perimenopause supplements?
Okay, so you're eating healthy, managing stress, and getting enough sleep, but still feeling blah? It might be time to consider some supplements. Certain vitamins and minerals can actually help with those pesky perimenopausal symptoms.
Magnesium can be amazing for sleep and energy, while vitamin B complex can boost your overall energy production.
But before you start buying any pills, check with your healthcare provider. They can help you figure out which supplements are right for you and make sure they won't mess with any medications you're already taking.
And then there’s hormone therapy
For some women, hormone therapy can be a total lifesaver when it comes to managing those perimenopause symptoms, including low energy. It's like hitting the reset button on your body!
But, and this is a big but, it's definitely not a decision to make on your own. You'll want to have a serious chat with your healthcare provider. They can help you weigh the pros and cons and decide if it's the right direction for you.
You've got this! (No, seriously, you do!)
Everyone's perimenopause journey is different — what works for your bestie might not work for you. Listening to your body and figuring out what makes you feel good is the most important part.
And hey, if you're feeling lost or overwhelmed, don't hesitate to reach out to your provider. They'll help you navigate the whole thing.
Sure, perimenopause might throw you some curveballs, but with the right tools and support, you can totally rock this big life transition and get your energy back. It's all about finding that new balance and embracing this next chapter.
Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. You can find her watching reality TV and sharing too many reels with her friends when she's not writing. To connect with Blair, find her on LinkedIn and Instagram, or head to her website www.blairsharp.com
