Fatigue is a common complaint during menopause, a phase of life that brings with it significant hormonal, physical, and emotional changes. If you’ve found yourself feeling more tired than usual, know that you’re not alone—and that there are effective strategies to help regain your energy and vitality. Menopausal fatigue is not simply “in your head.” It is a multifaceted issue that requires a comprehensive approach, from understanding the root causes to embracing lifestyle changes, hormonal interventions, and even innovative biohacking techniques.

Why does menopause make you feel tired?

The primary culprit behind menopausal fatigue is hormonal fluctuation. During menopause, oestrogen and progesterone levels decline significantly. These hormones don’t just regulate reproduction; they also play critical roles in energy metabolism, sleep quality, and mood stability. For example, oestrogen influences serotonin, a brain chemical that affects mood and sleep, while progesterone has a calming effect that can help you relax and rest. When these hormones are out of balance, sleep disturbances, brain fog, and feelings of exhaustion can become common.

Additionally, menopause often coincides with other midlife changes, such as increased responsibilities at work or home, or even personal health issues, such as thyroid dysfunction or anaemia, which can exacerbate fatigue. Sleep apnoea, a condition where breathing repeatedly stops during sleep, also becomes more prevalent in this age group and can further disrupt rest. Understanding these interconnected factors is the first step to addressing fatigue effectively.

Lifestyle changes for sustained energy

One of the most powerful tools in combating menopausal fatigue is adjusting your lifestyle. Sleep hygiene is critical; going to bed and waking up at consistent times, minimising screen time before bed, and creating a restful environment can dramatically improve the quality of your sleep.

Nutrition also plays a significant role. A diet rich in whole foods, including lean protein, healthy fats, and complex carbohydrates, can help stabilise blood sugar levels and reduce the energy crashes that come with processed foods and sugary snacks. Nutrient deficiencies, such as low levels of vitamin D, magnesium, or iron, should be identified and corrected with the help of a healthcare professional.

Equally important is regular physical activity. While fatigue may make the idea of exercise unappealing, it’s one of the best ways to boost energy. Activities like walking, yoga, or strength training release endorphins, improve circulation, and enhance sleep quality. Even short bursts of movement throughout the day can make a noticeable difference.

Exploring hormonal interventions

For many women, hormonal therapy can be transformative in reducing menopausal fatigue. Hormone Replacement Therapy (HRT) is a medical treatment that replenishes declining levels of oestrogen and progesterone. It’s important to note that HRT isn’t one-size-fits-all; different formulations and dosages can be tailored to suit your individual needs and health history.

For those seeking non-hormonal options, there are alternatives such as selective serotonin reuptake inhibitors (SSRIs) or other medications that can address specific symptoms like hot flushes or sleep disturbances, which in turn reduce fatigue. Always consult a healthcare provider to discuss the risks and benefits of these therapies in the context of your personal health.

Biohacking practices to enhance energy

Biohacking, or optimising your body and mind through science-backed interventions, is gaining popularity among women navigating menopause. One effective practice is intermittent fasting, where you eat within a specific time window each day. This approach has been shown to stabilise insulin levels, reduce inflammation, and promote better energy regulation. Common methods include:

  • 16:8 Method: Fasting for 16 hours and eating within an 8-hour window. For example, you might eat between 11 am and 7 pm.
  • 5:2 Method: Eating normally for five days a week and consuming a reduced calorie intake (around 500–600 calories) on two non-consecutive days.
  • 24-Hour Fast: Fasting for 24 hours once or twice a week.
  • Alternate-Day Fasting: Alternating between days of eating normally and days of consuming very few calories.

For women in menopause, the 16:8 method tends to be the most manageable and sustainable, as it aligns with the body’s natural circadian rhythm and avoids prolonged fasting periods, which can sometimes stress the body. It’s also important to note that different fasting lengths may suit different people – for some people its 14:10, for example, and for others 12:12. There is no one size fits all.

Another promising area is cold exposure, such as cold showers or ice baths. These stimulate circulation, reduce inflammation, and can provide an invigorating energy boost. Similarly, red light therapy is a non-invasive treatment that uses low-wavelength red light to enhance cellular energy production and combat fatigue.

Supplementation is another aspect of biohacking worth exploring. Adaptogenic herbs like ashwagandha and rhodiola can help your body adapt to stress, while supplements like Nuchido Time+ are essential for energy production and cellular repair. As we age, NAD+ levels naturally decline, leading to reduced cellular function and energy. Nuchido TIME+ addresses this decline by employing a whole-system approach to restore the body’s ability to produce and recycle NAD+.

The importance of self-compassion

Finally, it’s important to approach this phase of life with self-compassion. Menopause is a natural transition, not a failure or flaw. Allow yourself to rest when needed and seek help if feelings of exhaustion or overwhelm persist. The support of a healthcare provider, along with a balanced approach to lifestyle, can help you navigate these changes with confidence and grace.