Perimenopause Fatigue: Natural Energy Boosting Strategies for Women 40 & Beyond

If you’ve found yourself dragging through the day despite getting enough sleep, you’re not alone. I can remember plenty of times where I would want to take a nap despite having to complete a couple of more hours at work for the day.

Many women in their 40s and beyond experience fatigue during perimenopause and menopause. Shifting hormones—especially estrogen and progesterone—can disrupt sleep, energy levels, and even mood. The good news? With the right nutrition and lifestyle habits, you can restore balance and feel more energized throughout the day. I can honestly say since making these consistent nutritional changes in my life, it really has made a positive shift with my energy levels!

1. Nourish Your Body with Energy-Supporting Foods

What you eat has a direct impact on how you feel.

Prioritize Protein-rich foods like eggs, fish, beans, and lean meats help stabilize blood sugar, preventing energy crashes.

Choose Complex Carbs: Whole grains, quinoa, and sweet potatoes provide steady energy compared to refined carbs.
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Don’t Forget Healthy Fats: Omega-3s from salmon, walnuts, or flaxseeds can help reduce inflammation and support brain function.

2. Support Energy with Key Nutrients

​Magnesium: Helps relax muscles and supports better sleep. Sources include leafy greens, almonds, and pumpkin seeds. Looking for an alternative plant-based milk that's delicious using pumpkin seeds? Try my pumpkin seed milk recipe here.

B Vitamins: Vital for energy production—found in whole grains, eggs, and legumes.

Iron: Low iron can worsen fatigue. Add lentils, spinach, or lean red meat if needed.

​3. Hydration for Hormone Balance

​Dehydration is often mistaken for fatigue and even hunger. Aim for 8–10 cups of water daily and consider herbal teas like peppermint or hibiscus to stay refreshed. Staying hydrated does not have to be boring!

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4. Lifestyle Habits to Restore Energy

Prioritize Sleep Hygiene: Although it may be challenging at times to get good sleep, thrive for a consistent bedtime, reduce screen use at night, and create a calming pre-sleep routine. Read a book or listen to calming music before drifting off.

Gentle Movement: Walking, yoga, or strength training boosts circulation and energy. If you are a woman who likes more intense exercise, consider these options to replace some of them.
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 I just started doing Tai Chi & yoga into my routine and they can be challenging despite the slower movements. Also, they are great stress relievers. Walking is also a great option where you can adjust the speed for awesome cardio benefits. Strength training can be adjusted as well using just your body weight or using resistance tubes.

Mindful Stress Management: 

​Stress drains energy. Try breathing exercises, meditation, or journaling to calm the nervous system.

Fatigue during perimenopause is common—but it doesn’t have to define your days. By nourishing your body, staying hydrated, and supporting restful sleep, you can restore your vitality. Remember: small, consistent changes lead to lasting results.
Last Tip: If fatigue persists, check in with your healthcare provider to rule out thyroid or iron imbalances.

Ready to Take the Next Step?

If you’re looking for practical ways to boost your energy during perimenopause and beyond, I’d love for you to join me at my FREE virtual event: "Anti-Inflammatory Eating for Joint Pain, Bloat & Energy " happening on Thursday, September 18th at 7:00 PM EST.

In this interactive session, I’ll share simple nutrition strategies, lifestyle tips, and cooking inspiration to help you feel more energized and balanced as you navigate midlife changes.

Reserve your free spot on Eventbrite:
Anti Inflammatory Eating for Joint Pain, Bloat & Energy
Don’t miss this chance to connect, learn, and reset your kitchen habits for more energy and vitality!