Why You're Feeling Exhausted, Foggy, and Off-Balance - And What to Do About It
Menopause is a natural phase of life, but let’s be honest—it doesn’t always feel natural when exhaustion, brain fog, and an overwhelming sense of imbalance take over. If you’re struggling to power through your days like you used to, you’re not alone. The good news? These symptoms aren’t just something you have to “put up with”—there are real, effective ways to restore your energy, clarity, and vitality.
Why Am I Feeling So Drained?
The fatigue and mental fog that creep in during menopause aren’t just about getting older. They’re often linked to the following…
Hormonal Fluctuations
Declining oestrogen and progesterone impact everything from sleep quality to brain function and metabolism. Oestrogen plays a crucial role in insulin sensitivity, helping your cells efficiently take up glucose for energy. As levels drop, your body may become more insulin-resistant, leading to energy crashes, sugar cravings, and difficulty maintaining a stable weight. Progesterone, which has a calming effect on the nervous system, also declines, contributing to increased stress responses and further disrupting metabolic balance.
Blood Sugar Imbalances
With decreased oestrogen, the body's ability to regulate blood sugar diminishes, often resulting in erratic energy levels, increased fat storage (especially around the midsection), and a greater reliance on quick-energy fixes like caffeine and sugar.
Nutrient Deficiencies
Essential nutrients such as magnesium, B vitamins, and omega-3s are easily depleted due to chronic stress, poor dietary intake, impaired gut health, and reduced absorption. When the digestive system isn’t functioning optimally, the body struggles to extract and utilise these vital nutrients, exacerbating fatigue, brain fog, and mood swings.
Poor Sleep
Night sweats and restlessness aren’t just an inconvenience; they can be linked to blood glucose imbalances, sluggish liver detoxification, and poor lifestyle habits like excessive screen time or late-night snacking. When blood sugar dips too low overnight, the body responds with a surge of adrenaline, causing wakefulness and night sweats.
Chronic Stress & Cortisol Imbalance
Cortisol, the body's primary stress hormone, has a complex relationship with oestrogen. When stress levels are high, cortisol competes with oestrogen, further suppressing its production and leading to worsening menopause symptoms. Elevated cortisol over time not only depletes energy reserves but also promotes inflammation, accelerates aging, and makes it harder to maintain focus and mental clarity.
What You Can Do to Reclaim Your Energy and Clarity
The key to thriving through menopause isn’t about quick fixes, it’s about addressing the root causes and making targeted, sustainable changes. Here’s where to start.
Balance Your Blood Sugar
Stabilising blood sugar levels is one of the most powerful ways to combat fatigue and mood swings.
Focus on:
• Protein-rich meals with healthy fats and fibre
• Avoiding excessive caffeine and sugar spikes
• Eating at regular intervals to prevent energy crashes
Optimise Your Nutrition
Support your body with the right nutrients:
• Magnesium for muscle relaxation, sleep, and stress relief
• B vitamins for energy metabolism and brain function
• Omega-3s for inflammation control and cognitive health
• Vitamin D for bone health, immunity and mood
• Protein to maintain muscle mass and stabilise blood sugar
Prioritise Restorative Sleep
If menopause is disrupting your sleep, it’s time to act:
• Create a bedtime routine with relaxation techniques (meditation, deep breathing, stretching)
• Limit screen exposure in the evening
• Support melatonin production with magnesium, B vitamins, zinc and foods high in tryptophan
Manage Stress & Support Your Adrenals
Chronic stress drains energy reserves and worsens menopause symptoms. Try:
• Mindfulness practices like meditation or journaling
• Strength-based movement (yoga, pilates, rebounding, resistance training)
• Adaptogenic foods and nutrients to support cortisol balance (vitamin C, maca root powder, tulsi tea, medicinal mushrooms)
Personalised Nutrition & Lifestyle Adjustments
What works for one person may not work for another, which is why a personalised, evidence-based approach is essential. My RenewHer Menopause Program provides tailored nutrition and lifestyle strategies to help you regain balance and feel your best.
Ready to Take the First Step?
For ongoing support, expert guidance, and a community of like-minded women, join my RenewHer Vitality Facebook group. It’s a space for real conversations, valuable insights, and actionable tips to help you navigate menopause with confidence. This community is always first to get access to helpful resources. If you’re tired of feeling exhausted, foggy, and out of sync, I’ve got something coming soon that will help. Don’t miss my "Menopause Energy Fix: 7-Day Plan to Reignite Your Vitality" Join the Facebook group to see when it drops.
Menopause doesn’t have to mean slowing down and giving up life as you know it. With the right support, you can reclaim your energy, clarity, and confidence - and truly thrive. If you’re not sure where to start with your health journey or you’re unsure if you’re in perimenopause, book a complimentary 30-minute Menopause Wellness Review to gain clarity on your next steps. This is a relaxed, no-pressure conversation where we’ll explore your health concerns, assess where you are in your wellness journey, and determine if perimenopause could be playing a role. You’ll leave with a clear understanding of the best support options for you—whether it’s one of my personalised programs, 1:1 consultations, or other guidance to help you thrive.