Fatigue And Menopause

Menopause is a huge transition in a woman’s life, bringing with it a variety of physical and emotional changes. One of the most frustrating symptoms? Fatigue.

If you’re feeling constantly drained, sluggish, or exhausted, you’re not alone. Many women experience menopausal fatigue, even if they’re getting enough sleep. But why does menopause leave you feeling so tired? More importantly, what can you do to regain your energy?

In this guide, we’ll break down the connection between fatigue and menopause, the possible causes, and the best ways to combat it—naturally.

What Causes Fatigue During Menopause?

Feeling tired all the time isn’t just in your head. There are several reasons why menopause and fatigue go hand in hand.

1. Hormonal Changes

The biggest culprit behind menopausal fatigue is hormonal fluctuations. As oestrogen and progesterone levels decline, they affect how your body regulates energy, sleep, and mood.

• Oestrogen plays a role in energy production and metabolism. When levels drop, you may feel sluggish and less motivated.
• Progesterone has a calming effect, so when it decreases, you may feel anxious or restless, affecting your sleep quality.
• Cortisol levels may rise, making you feel wired at night but exhausted during the day.

2. Poor Sleep Quality

Many women in menopause struggle with insomnia, night sweats, and frequent wake-ups. Even if you manage to get 7-8 hours of sleep, the quality of that sleep is often poor—leaving you feeling exhausted the next day.

3. Blood Sugar Imbalances

Many women become more insulin resistant during menopause, meaning the body struggles to process carbohydrates efficiently. This leads to:

• Blood sugar crashes that leave you feeling shaky and tired
• Energy highs and lows, making it harder to stay alert
• Increased cravings for sugar and refined carbs, which worsen fatigue

A low-carb diet can help stabilise blood sugar, keeping energy levels more consistent.

4. Nutrient Deficiencies

Certain nutrients are critical for energy production, and many women going through menopause aren’t getting enough. Common deficiencies include:

• Iron – Low levels can lead to extreme fatigue.
• B Vitamins – Essential for converting food into energy.
  Click here to explore foods high in Vitamin B
• Magnesium – Helps with muscle relaxation and sleep quality.
• Vitamin D – Supports hormone balance and mood regulation.

5. Thyroid Issues

Menopause can trigger thyroid dysfunction, especially in women who already have underactive thyroid (hypothyroidism). Symptoms of a sluggish thyroid include:

• Fatigue, brain fog, and sluggish metabolism
• Weight gain, even with a healthy diet
• Cold intolerance and dry skin

If you suspect thyroid issues, it’s worth getting your levels checked.

6. Chronic Stress and High Cortisol

Menopause is a time of major physical and emotional stress. Whether it’s due to hormonal changes, work, family, or life adjustments, chronic stress leads to high cortisol levels, which:

• Drain energy reserves
• Disrupt sleep patterns
• Increase fat storage (especially around the belly)

Learning to manage stress can be key in reducing menopausal fatigue.

Best Ways to Fight Menopausal Fatigue Naturally

The good news? You don’t have to accept feeling exhausted as the “new normal.” With a few dietary and lifestyle changes, you can restore your energy and feel like yourself again.

1. Prioritise a Low-Carb, Nutrient-Dense Diet

One of the best ways to combat fatigue and menopause symptoms is through low-carb, high-fat nutrition. This helps balance blood sugar, reduce inflammation, and support hormone health.

Foods to Include:

✅ Healthy Fats: Avocados, olive oil, butter, coconut oil, nuts, and fatty fish
✅ Quality Proteins: Steak, lamb, fatty cuts of beef, eggs, and organ meats
✅ Low-Carb Vegetables: Spinach, kale, broccoli, cauliflower, zucchini, bell peppers
✅ Fermented Foods: Sauerkraut, kimchi, full-fat Greek yoghurt, kefir (for gut health)
✅ Electrolytes: Bone broth, sea salt, and mineral water for hydration

Foods to Avoid:

❌ Sugar and refined carbs (white bread, pasta, pastries)
❌ Processed foods and vegetable oils
❌ High-carb fruits (bananas, grapes, mangoes)

By fuelling your body with real food, you’ll notice steadier energy levels throughout the day.

2. Improve Sleep Quality

If you’re struggling with menopause and fatigue, improving your sleep hygiene can make a big difference.

• Stick to a consistent bedtime – Going to sleep and waking up at the same time helps regulate hormones.
• Limit blue light at night – Avoid screens at least one hour before bed.
• Create a relaxing routine – Reading, meditation, or warm herbal tea can help you wind down.
• Keep your room cool and dark – This helps reduce night sweats and sleep disturbances.

3. Support Your Adrenals & Reduce Stress

Chronic stress can worsen menopausal fatigue by keeping your cortisol levels too high or too low. To support your adrenals:

• Prioritise rest – Overworking yourself only drains energy further.
• Practice deep breathing or meditation – Just 5-10 minutes per day can lower cortisol.
• Get out in nature – Sunlight and fresh air help reset circadian rhythms.
• Exercise wisely – Opt for strength training, walking, or yoga instead of excessive cardio, which can spike cortisol.

4. Get the Right Supplements

While food should always come first, some supplements can help support energy and hormonal balance.

🔹 Magnesium – Helps with relaxation and deep sleep
🔹 B Complex Vitamins – Essential for energy production
🔹 Vitamin D – Supports mood and immune function
🔹 Electrolytes (sodium, potassium, magnesium) – Helps prevent fatigue from dehydration

Always consult a healthcare provider before starting new supplements.

5. Move Your Body (But Don’t Overdo It)

Exercise can either help or hurt menopausal fatigue. The key? Finding balance.

Best types of exercise for menopause:
🏋️ Strength Training – Builds muscle mass and improves metabolism
🚶 Walking – Supports stress reduction and fat-burning
🧘 Yoga or Pilates – Helps with mobility, relaxation, and flexibility

Too much intense cardio can increase cortisol and worsen fatigue, so focus on strength, flexibility, and low-impact movement.

Final Thoughts

Fatigue and menopause are closely linked, but feeling drained doesn’t have to be your reality. By focusing on low-carb nutrition, quality sleep, stress management, and strength training, you can boost your energy levels naturally.

If you’re struggling with menopause fatigue, working with a practitioner who understands low-carb nutrition can help you personalise a plan that works for you.