Feeling fatigued in the mornings? If you no longer feel like bouncing out of bed in the morning, you may be suffering from the effects of menopause fatigue. As hormone levels begin to change in the run-up to menopause, this can impact on your energy levels, causing you to feel groggy and lethargic.
A lack of energy in the morning is a common complaint from women going through menopause. Hormones play an important role in controlling energy, and as oestrogen, progesterone and other hormones begin to decline, so too can your energy levels. As well as making you feel physically drained, lower oestrogen levels can also affect your ability to concentrate and focus, which can be frustrating and disheartening.
Here are some top tips designed to help you start the day feeling more positive and energised:
During menopause it’s important to stay well hydrated. Many of us like to try and help kickstart the day with a cup of coffee. However, while it may act as a temporary stimulant the effect soon wears off (and some studies suggest that caffeine can also have a diuretic effect).
One of the simplest ways to get hydrated in the morning is to drink 1-2 glasses of fresh water. You can add in a slice of lemon or lime for an extra refreshing taste. Alternatively, a mug of herbal tea such as ginger, licorice root or green tea will give you an energising boost - without that caffeine crash.
Fuel your day
As well as drinking plenty, it’s also important to make sure your body has the energy and nutrients it needs to get you through the day. Eating breakfast has many health benefits, including helping to improve mood, as well as supporting memory and concentration.
Choosing the right foods can help to boost your energy levels. You should aim to eat a balanced diet which includes lean protein, complex carbohydrates and healthy fats, as well as plenty of fresh fruit and green, leafy vegetables. Some good options for breakfast might include wholegrain cereal or bread, low fat milk or yogurt, and bananas. Or why not try some scrambled eggs or fish, topped off with some iron-rich spinach?
If you really don’t feel up to eating breakfast in the morning, making a smoothie is an easy and delicious way of giving yourself an energy boost. Packed with vitamins and minerals, it will also get you well along the road to your 5-a-day. You can give yourself a longer-lasting boost by adding in some extra protein, such as nuts or chia seeds. You can find a range of tasty smoothie recipes here.
Many women also find that taking a nutritional supplement can help to reduce tiredness and fatigue. The Live Better With community recommend Lamberts Fema 45+, which contains 28 nutrients including antioxidants and B vitamins, which help to support energy levels. (Note: you should always consult your doctor before taking a nutritional supplement.)
While exercise may be the last thing on your mind when you crawl out of bed in the morning, doing some simple stretches first thing can actually really help to give your body and mind a boost!
Taking just a few minutes to do some yoga stretches will help to energise your body, and will promote the release of endorphins, your body’s natural ‘feel good’ chemical, as well as helping you to sleep better at night.
Take some time to breathe
It can be helpful to prioritise moments to relax and do some deep breathing. Many women find that it not only helps them to feel calmer, but can also improve their mental focus and help them to prepare themselves for the day ahead.
The Live Better With community recommend The Breathing Book by Donna Farhi, which contains a range of useful techniques to help boost physical and mental health through the menopause.
Use an energising balm
If you’re in need of an extra boost in the morning, applying an energising balm can help you to feel more awake and ready for the day.
The Live Better With Energising Balm contains a blend of natural essential oils, which have been specially selected to help you feel more energised. Just rub a small amount into your temples, wrists or collarbone for a quick and effective pick-me-up. It also comes in a handy tin, making it perfect for a top-up when you’re on the go!
Do read the Live Better With Guides to Managing Foggy Brain During the Menopause and Difficulty Sleeping and Fatigue. You can find a host of information and advice on all aspects of the menopause here.
Do you have any tips for helping to beat menopause fatigue? Looking for advice and support? Why not join the Live Better With Menopause community forum.