Perimenopause and Fatigue: Simple Tips to Boost Your Energy

You’re up early, ready to take on the world. But by lunchtime, you feel like crawling back into bed. Sound familiar?

Welcome to the rollercoaster ride of perimenopause, where hormonal shifts can turn your energy levels into a game of highs and lows.

It’s not your imagination. The changes your body is going through—fluctuating estrogen, declining progesterone, and even elevated cortisol from stress—can zap your energy, leaving you feeling tired and out of sync. The good news? You’re not powerless.

In this post, we’ll unpack why perimenopause can leave you exhausted and share simple, effective ways to get your energy back.

Why Am I So Tired?

Perimenopause is a transitional phase, and your body is doing a lot of behind-the-scenes work to adjust. Here’s what could be draining your energy:

Hormonal Fluctuations

Your estrogen levels are all over the place—one minute high, the next minute low. These ups and downs can disrupt sleep, cause mood swings, and leave you feeling drained.

Sleep Disturbances

Night sweats, hot flashes, or just plain insomnia—sleep quality often takes a hit during perimenopause. Less sleep equals less energy.

Stress

Feeling overwhelmed? Elevated cortisol (your stress hormone) can mess with your energy levels and make it harder for your body to recover.

Nutritional Gaps

Low iron, magnesium, or vitamin B12? These nutrients are key players in keeping your energy up, and a deficiency can leave you feeling wiped out.

How to Boost Your Energy During Perimenopause

The good news? Small changes can make a big difference.

1. Fuel Your Body

What you eat has a huge impact on your energy levels. Focus on protein as they help stabilize blood sugar and keeps you energized.

Protein is essential for stabilizing blood sugar, maintaining steady energy levels, and supporting muscle repair and hormone production. As your body changes during perimenopause, you might need more protein to support muscle mass, bone health, and hormone production. Without realizing it, your typical intake may no longer be sufficient.

How Much Protein Do You Need?

Experts generally recommend:

• 0.8–1.2 grams of protein per kilogram of body weight per day for the average adult.
• For a woman weighing 70 kg (about 154 lbs), that’s 56–84 grams of protein daily.
• If you’re active or dealing with muscle loss, you may need closer to 1.5 grams per kilogram of body weight.

Where to Get Your Protein

Incorporate these protein-rich foods into your meals:

• Animal Sources: Chicken, turkey, eggs, fish (e.g., salmon, tuna), lean beef, or dairy products like Greek yogurt and cottage cheese.
• Plant-Based Sources: Lentils, chickpeas, quinoa, tofu, tempeh, and edamame.
• Snacks: Nuts, seeds, and nut butters are convenient and protein-packed options.

While protein is essential for stabilizing blood sugar and maintaining steady energy, it’s not the whole story. To truly support your body during perimenopause, you need a balance of complex carbohydrates and healthy fats in your diet.

Complex carbohydrates are your body’s primary source of energy, and they provide a steady release of glucose into your bloodstream. Unlike simple carbs (like sugary snacks or white bread), complex carbs are rich in fiber and take longer to digest. 

Best Sources of Complex Carbs: Quinoa, sweet potatoes, brown rice, oats, lentils and beans. 

Healthy fats are essential for hormone production and overall energy balance. During perimenopause, your body’s need for fats that support hormonal health increases. These fats help:

• Stabilize Blood Sugar: Fats slow the digestion of carbs and protein, preventing sugar spikes and crashes.
• Boost Hormone Production: Fats like omega-3s are precursors to key hormones, helping to balance estrogen and progesterone levels.
• Improve Brain Function: Healthy fats support cognitive health and can help combat brain fog, a common symptom of perimenopause.

Best Sources of Healthy Fats: Avocados, nuts and seeds (like almonds, walnuts, and chia seeds), fatty fish (like salmon and mackerel), olive oil

Start with a savory breakfast: 

Savory, protein-rich breakfasts (like eggs with spinach or a tofu scramble) are an excellent way to stabilize your blood sugar and provide steady energy for the day. This is especially important for women in perimenopause, as hormonal shifts during this phase can make you more sensitive to insulin resistance.

Be careful with lactose

As we age, our ability to digest lactose, the sugar found in dairy products—tends to decline. This can lead to symptoms like bloating, gas, or discomfort, which can sap your energy and leave you feeling sluggish.

During perimenopause, lactose intolerance can become even more noticeable. Dairy products can sometimes contribute to inflammation, which might worsen symptoms like fatigue, joint pain, or hormonal imbalances.

Luckily, there are plenty of delicious and nutrient-dense dairy alternatives that support energy and overall health: Almond milk, oat milk, coconut milk, soy milk (opt for organic, unsweetened versions)

You don’t have to give up dairy entirely if it doesn’t bother you, but consider minimizing or swapping lactose-heavy options if you’re experiencing digestive discomfort or inflammation. Small adjustments, like replacing cow’s milk with almond milk in your coffee or using coconut yogurt in your smoothies, can make a big difference in how you feel throughout the day.

2. Move, but don’t overdo It

Movement is a game-changer for combating fatigue during perimenopause, but the type of exercise matters. While high-intensity workouts can sometimes add stress to your body and elevate cortisol levels, incorporating the right mix of activities can boost your energy and overall health.

Low-Impact Activities to Reduce Stress

Gentle exercises like yoga, Pilates, or walking are excellent for reducing cortisol and improving circulation. These activities help calm your mind while supporting your body.

Why You Need Weight Training

Weight training becomes increasingly important during perimenopause. As estrogen levels decline, women experience a natural reduction in bone density and muscle mass, which can lead to fatigue and even long-term health issues like osteoporosis

3. Prioritize Sleep

Easier said than done, right? Start by:

• Creating a bedtime routine (yes, just like kids have).
• Reducing screen time an hour before bed.
• Keeping your bedroom cool and dark to combat night sweats.

4. Add a Supplement

Give your body the extra support it needs. Look for supplements with:

• Magnesium to relax your muscles and help you sleep better.
• Iron to combat fatigue if your levels are low.
• B vitamins to support energy metabolism.

You’ve Got This

Perimenopausal fatigue is real, but it’s also manageable. With the right tweaks to your lifestyle, better sleep, balanced nutrition, and the right supplements you can take back control and feel more like yourself.

Remember: it’s okay to ask for help. Whether it’s from a friend, a partner, or a healthcare professional, you’re not in this alone.