Do you struggle with low energy in menopause?
Did you hit 50 and suddenly hate the sound of Katrina and the Waves belting out Walking On Sunshine at 4.45 in the morning? Not because you have to get out of bed. Nope, that’s the easy part, you’ve been awake for the best part of an hour anyway. No that alarm is there to forewarn you of a new day that you will be dragging yourself through by your nails from coffee to coffee.
Many women struggle with low energy in menopause and although some of that can be due to the inability to have a decent night’s sleep it can also be attributed to that ubiquitous thing we all go through, ageing.
Our mitochondria play a big part in our ageing process.
What even the heck is Mitochondria?
Mitochondria are the powerhouses of a cell. They are like tiny factories that turn food and oxygen into energy-rich molecules for the cell. They are sensitive and are easily damaged by toxins, infections, allergens and BAD FOOD.
When our mitochondria are not working properly they're sadistic little suckers and cause fatigue, low energy, brain fog, memory loss, and faster ageing.
I am willing to try any natural remedy to improve just that last symptom.
As a double whammy,
once we hit menopause we lose muscle thanks to our diminishing oestrogen levels.
To avoid many of the health problems associated with ageing it's important that we firstly look after these powerhouse cells and secondly do our best to retain as much muscle mass as we can.
Without properly functioning mitochondria, we lose energy and our body struggles to maintain optimal levels of health. On top of that dark nugget of doom we will find it difficult to keep the weight off!
There is some good news.
We can preserve the health of our mitochondria with good nutrition, sleep, exercise, stress management and healthy liver function.
It’s so important for our health and wellbeing that we do some form of activity, especially as we move into our post-menopause years.
That means move ladies!
Movement should be a mix of aerobic and strength training.
Aerobic is getting the whole body moving so walking, slow jogging, rowing, swimming, cycling and even dancing. Love that last one. Get this song on and go for it.
Strength training includes doing press ups, using resistance bands or weights and will help us to maintain our muscle mass, bone density and strength.
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and have easier weight loss in midlife and menopause.
start seeing the scales move in the right direction!
What not to eat
- Refined sugar
- Energy drinks
- Coffee – a little caffeine can give you an energy boost but too much can cause an energy crash. A small hit of caffeine in the morning can kick-start your energy for the rest of the day.
- High sugar fruits
- Refined carbohydrates
These foods are inflammatory and not good for the health of our mitochondria.
What do we eat?
Eat healthy fats such as avocado and olive oil.
Try to source the bulk of your carbohydrates from vegetables such as leafy greens.
Eat a minimal amount of animal sourced protein and maybe supplement that with the rich protein in nuts and seeds.
See this post "Combatting Chronic Inflammation With Delicious Food" for more ideas on what to eat
Consider taking a CoQ10 supplement.
This supplement supports antioxidant activity, helps maintain heart health and the production of energy. The body’s capacity to produce CoQ10 declines with age. Signs of deficiency include fatigue and muscle pains.
And as always good sleep matters.
When oestrogen begins to decrease as part of normal ageing, the change in all of our hormones which work as a team, also changes our sleep hormone Melatonin levels. Our thyroid will kick into gear trying, in vain to re balance everything hence night sweats and hot flushes.
to natural sunlight when to offset the harmful effects of constantly being in front of computers and closetted inside under artificial light.
Melatonin also plays a part in protecting your brain and ensuring good mitochondrial function so it is important to do what we can to maintain the balance of this hormone.
If you struggle with energy in menopause it doesn't have to be the end of ever feeling great again, it can be the begining of feeling fantastic.
For later post on boosting your energy naturally and avoiding fatigue see Boost Energy Naturally and Avoid Fatigue In Difficult Times.