Did you wake up in your 40s and have the feeling that nothing has changed, yet everything has changed? Tired all the time, lacking motivation, the things that used to bring you joy are suddenly a chore….you just feel ‘meh’?

I thought I would jot down the things that truly move the needle for me when it comes to having more energy in menopause.

a vibrant woman with curly hair with a joyful expression against a blue background.

a glass of water on a white counter with lemon, shot from above.

1. Start Your Morning with a Hydration Ritual 💧

One of the simplest ways to boost energy and tackle menopause symptoms is by starting the day with a full glass of water. Add a squeeze of lemon or a pinch of sea salt for extra electrolytes to give your hydration a boost. This one simple change was probably the most profound for me. During menopause, our bodies can become more susceptible to dehydration, which often leaves us feeling sluggish and tired. I started taking a daily electrolyte and this has made a remarkable difference in energy, mood and focus. (use code LOVESTORY15 for a discount)

Why it Works: Hydration is key for optimal energy levels, brain function, and digestion. Every morning, think of your body as a wilted flower that will perk right up as soon as you water it! Starting the day hydrated gives your body a head start, making it easier to maintain energy throughout the day.

2. Gentle Morning Movement with Sunlight ☀️

It just so happened that we got a puppy when I was starting my menopause symptoms. Lady (our cockapoo) forced me to get outside. I now LOVE it. I can actually feel my body thanking me. Movement and sunlight can be game-changers for anyone dealing with energy dips during menopause. I wear my weighted vest and listen to inspiring podcasts while I walk - stacking a few healthy habits all at once!

When you get outside, and sunlight gets into your eyes, you are regulating your body’s circadian rhythm. This helps you stay alert during the day, and fall asleep naturally at night. Try a brisk walk, gentle yoga, or light stretching outdoors each morning.

Why it Works: Physical activity improves circulation and reduces morning stiffness, while sunlight exposure helps stabilize circadian rhythms. Together, they support mood, improve sleep quality, and leave you feeling naturally energized.

a high protein bowl of cottage cheese, with layers of green kiwi fruit and a sprinkle of chia seeds

3. Enjoy a Protein-Packed Breakfast

Kick off the day with a high-protein breakfast within an hour of waking. Choose from options like Greek yogurt, eggs, or a protein smoothie to fuel your body. Protein-rich breakfasts help keep your blood sugar stable, reducing the risk of mid-morning energy crashes.

Why it Works: Protein is essential for building and maintaining muscle mass, which can decline during menopause. It also stabilizes blood sugar, curbing hunger and supporting energy levels, so you can stay focused and energized all morning.

4. Add a Handful of Leafy Greens - Daily

This is something I’ve done for years, but it has especially been impactful since being in menopause. Simply tossing salad greens like spinach or kale into your dishes is an amazing way to enhance your energy during menopause. These greens are nutrient powerhouses, rich in fiber, vitamins, and minerals that promote cellular energy.

Why it Works: Leafy greens are packed with fiber, which helps keep blood sugar stable and supports digestive health. The salad leaves feed the healthy gut bacteria, creating a happier gut biome. They also provide magnesium, iron, and B vitamins, all crucial for energy production, making it easier to feel energized and balanced.

salad greens in a big bowl with tongs are a great addition to a diet

5. Reach for an Afternoon Protein or Fiber-Rich Snack

As energy dips in the afternoon, refuel with a snack that combines protein and fiber. It’s super important to keep your blood sugar balanced, and eating a combination of protein, fat and healthy carbs will help you to do that. Some great options are nuts with fruit, Greek yogurt with berries, or hummus with fresh veggies. One of my go-to- afternoon snacks is a rice cake with natural peanut butter and a generous sprinkle of hemp seeds. These snacks provide a steady source of fuel for both your body and brain, keeping energy levels steady until dinner.

Why it Works: Protein and fiber prevent the sudden energy crashes many women experience in the afternoon. They provide a slow release of energy, helping you stay focused and energized without reaching for caffeine or sugary snacks.

6. Wind Down for Quality Sleep

Sleep can be elusive during menopause, but creating a simple wind-down routine can make a difference. Try turning off overhead stimulating lights, setting aside time for reading, taking a warm bath, or journaling before bed. This ritual signals to your body that it’s time to rest, helping you unwind for a more restorative sleep. When I wake in the night (which happens most nights) I quickly turn on a guided Yoga Nidra meditation which lulls me back to sleep almost instantly.

Why it Works: Quality sleep is essential for sustained energy, mood balance, and overall wellness. When you are sleep deprived, making sound decisions throughout the day become a bit of a gamble. A relaxing wind-down routine can improve sleep quality, reduce stress, and promote a positive outlook, helping you wake up refreshed and energized.

Menopause symptoms don’t have to control your energy levels. With these small daily habits, you can feel more vibrant, alert, and ready to tackle each day. By focusing on hydration, nutrition, movement, and restful sleep, you’re supporting your body and managing menopause symptoms naturally. Try incorporating one or two of these tips at a time and watch your energy soar!

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