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 is an outspoken women’s health and wellness advocate, menopause awareness expert, author, and speaker.

After struggling with her own severe menopause symptoms and doing years of research, Ellen resolved to share what she learned from experts and her own trial and error. Her goal was to replace the confusion, embarrassment, and symptoms millions of women go through–before, during, and after menopause–with the medically sound solutions she discovered. Her passion to become a “sister” and confidant to all women fueled Ellen’s first book, Shmirshky: the pursuit of hormone happiness. As a result of the overwhelming response from her burgeoning audiences and followers’ requests for empowering information they could trust, Ellen’s weekly blog Menopause MondaysTM, was born.

Menopause MondaysTM is a platform from which Ellen reaches the true needs of her readers through varied and substantive discussions of menopause, women’s health, and the modern woman’s life today as a menopausal woman. Her weekly newsletter provides readers the most current menopause news and research. With her updates,women gain access and the knowledge needed to take charge of their health and happiness. Her motto is: Suffering in silence is OUT! Reaching out is IN!

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 is #1 on Dr. Oz Top 10 Social HealthMakers on Menopause. In 2012, 2013, and 2014 Mondays was named first on the list of the “Best Menopause Blogs” by Healthline. Ellen is also a regular contributor to over a dozen leading women’s health blogs.

Ellen has founded a women’s health and wellness program that provides corporate education events for businesses, healthcare institutions, and other organizations. She produces and facilitates Menopause Mondays PartiesTM for organizations across the country. In addition, she works with pharmaceutical companies in helping them to have new point of view in order to better understand and address women’s health needs. 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.

Ellen serves on the Community Advisory Board of Scripps Memorial Hospital, La Jolla and has chaired and served on various boards and committees for Fresh Start Women’s Foundation, San Diego Hospice, Brandeis University, Planned Parenthood of the Pacific Southwest, NARAL, the Phoenix Heart Ball, Juvenile Diabetes Research Foundation, Weizmann Institute of Science, Angel Charity for Children, Brewster Auxiliary, and Handmaker Home for the Aging. Ellen’s lifelong commitment to philanthropy through board representation, fundraising, and event organization continues with her founding of her weekly newsletter, Menopause MondaysTM, which promotes viable women’s health practices and wellbeing for women around the world.

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 was one of the first regular contributors to debut on The Huffington Post’s “Huff/Post50,” which targets 116 million Americans over the age of 50.

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

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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