Energy Shots: 5 Ways to Get Your Energy Back in Menopause

energy and menopauseWhen you’re in bed, you’re tossing and turning. When you’re up, you’re dozing. Basically, when you’re menopausal, you’re flat-out fatigued.

Fluctuating hormone levels during perimenopause and menopause—not to mention the stresses of trying to be (scratch that, being) Superwoman—bring an onslaught of energy-wrecking symptoms ranging from night sweats and insomnia to mood swings and depression. So if feel like you are running on empty, don’t worry, you’re not alone. Chances are the ladies who are running alongside you are just as zapped.

Luckily, none of you has to feel so tired. Your body is made for energy. You’ve just got to fuel it right.

Here are five natural ways to beat the menopausal drain and get all-day energy for good:


Put down the coffee and pick up the water. Hydration is key to helping your blood transport glucose, oxygen, and hormones throughout your body for energy. But since you can only guzzle so much water, fill half of your plate at each meal with fruits and veggies. They can amount to two extra cups of water a day or more, according to Iowa State University. Bonus: Menopausal women who most closely follow a Mediterranean diet rich in produce are about 20 percent less likely to suffer night sweats, says a study in the American Journal of Clinical Nutrition.

Carb Up

Stop hating on carbs! Recent research from the Penn State College of Medicine found that increased carb intake results in all-day alertness. But that doesn’t mean you should eat a bowl of white pasta with garlic bread on the side. “Opt for low-glycemic carbs like whole-grain breads, cereals, and pastas that will provide energy without causing moodiness and fatigue,” says Susan Wysocki, WHNP, FAANP, president at iWoman’s Health. Check out more foods that ease menopausal symptoms.

Get Your Sweat On

Spend energy to gain energy? It works! Regular physical activity improves mood, reduces stress, and increases energy levels in postmenopausal women, according to a 2009 study published in the Archives of Internal Medicine. Meanwhile, a 2013 study published in the journal Menopause found that menopausal women reduced their insomnia by practicing yoga regularly. Don’t have time to hit the gym? Don’t sweat it. All those errands and chores you complete count, too. Research from the Study of Women’s Health Across the Nation found that higher levels of routine daily physical activity—including routine household and caregiving chores—are also linked with better sleep during menopause.

Friend Fiber
Don’t let the yogurt commercials fool you: Fiber does more than keep things moving. It also helps sustain energy. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Instead, fiber passes largely intact through the digestive system, slowing your body’s absorption of sugar and helping to regulate blood sugar levels, according to Mayo Clinic. Unfortunately, fewer than three percent of Americans get the fiber they need, according to the U.S. Department of Agriculture. So how much do you need? Women 50 and younger should aim for a minimum of 25 grams of fiber a day, while women 51 and older should get at least 21 grams.

Nix Packages
It doesn’t matter if they come in a box, can or jar, packaged foods are refined sugar traps, Wysocki says. Refined sugar, which is too plentiful in processed foods, releases glucose into the bloodstream quickly leading to sugar highs—and then crashes, and their fair share of weakness, tiredness, and even trouble sleeping, according to the National Institutes of Health.

Ladies, hormones may have the power to zap us of energy, but we have the power to take that energy back! So fuel your engine—and prepare to wake up perky, power through your day with energy, and sleep oh-so soundly at night! You don’t know how happy you (and your hormones!) can be!

Reaching out is IN! Suffering in silence is OUT!


Ellen Dolgen

Ellen Dolgen

Ellen Dolgen, menopause education is a mission. Spurred by her own experience struggling with the symptoms of menopause, Dolgen has devoted the last ten years of her life to helping other women during this often difficult time. While she’s not a doctor or scientist, she’s “talked the talk” with countless menopause experts, so that she can “walk the menopause walk” and share the keys to this menopause kingdom.

Together with her son, Jack, she created a FREE eBook, MENOPAUSE MONDAYS The Girlfriend’s Guide to Surviving and Thriving During Perimenopause and Menopause, a comprehensive guide to all things menopause—the symptoms, the treatments, and the long-range effects on a woman’s health. Dolgen shares the expertise of numerous specialists to replace confusion and embarrassment with medically sound solutions, presented in an entertaining and informative way. There you will find detailed descriptions and treatments for the symptoms you or your loved one may experience, from hot flashes and mood swings to mental fogginess and loss of libido, and lots more in between.

In addition to sharing the latest research and proven treatments, Dolgen offers guidance to finding a menopause specialist who’s right for you, and she provides a clear explanation of what tests to ask for. You’ll also learn about the latest studies on hormone replacement as well as alternative therapies and remedies. Finally, Dolgen shares the real-life experiences of women—and those who love them—as they traverse the crazy ups and downs of perimenopause and menopause.

As a result of the overwhelming response from her burgeoning audiences and followers’ requests for empowering information they could trust, and her Menopause MondaysTM Blog was born.

In addition to Ellen’s ever-growing social media presence, has fast become “the place” on the web for informative and entertaining women’s menopause and wellness engagement. Ellen has been #1 on Dr. Oz Top 10 Social HealthMakers on Menopause. In 2012, 2013 and 2014, / Menopause Mondays was named first on the list of the “Best Menopause Blogs” by Healthline. Ellen was honored to be asked to be one of the first regularly featured bloggers on HP50 and so began her syndication on many other health sites.

Ellen produces health and wellness programs for businesses, healthcare institutions, and other organizations. She facilitates Menopause Mondays Parties throughout the Country. Ellen chaired a social media roundtable for Novo Nordisk in 2012. In 2013, Ellen was a key spokesperson for GLAMTM (Great Life after Menopause), a non-branded campaign sponsored by Novo Nordisk. In 2015, Ellen partnered with Pfizer on a series of menopause videos with the fabulous award winning Kim Cattrall for their “Tune in to Menopause Campaign.”

Ellen has appeared on the “TODAY Show”, “TODAY Kathie Lee & Hoda”, “The Katie Show,” “NBC Nightly News”, “The Rachael Ray Show,” “The Doctors,” Oprah Radio, Playboy Radio, NPR’s “Tell Me More,” Doctor Radio, and dozens of regional and national media outlets. In 2011, she appeared in a production of “The Vagina Monologues.”

Ellen is the founder and president of Menopause Mondays and is a principal of Dolgen Ventures.

Click here to read Ellen's full bio Like Ellen Dolgen on Facebook, follow her on Twitter and Pinterest, connect with her on LinkedIn, Google+, and Klout, watch her videos on YouTube, and subscribe to her newsletter.


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