Women in mid-life have a long, important list of action items. They do not usually want to have to take a nap to continue with their day. They much prefer to be productive. The family needs a healthy dinner. Work needs focus, and they look forward to those results and rewards. Friends and family relationships require time and energy. Community work is critical. Napping is probably last on the list. If a nap is wanted, it’s just an occasional, quick, refresher nap. No one wants to need a daily nap. 

Unfortunately, one of the natural symptoms of menopause is fatigue. It can feel like every day is a battle against your energy level. Taking daily naps may be something you currently feel like you have to do, or, maybe you are drinking excessive coffee to keep yourself awake and focused. The problem with too much coffee in menopause is that it doesn’t support hormone balance. It can actually make your adrenal hormone spike and cause imbalance. 

If you are in menopause and take naps daily, or drink excessive coffee (more than 2 cups) then you may have a menopause-related energy issue. You may be missing out on time with your family, opportunities at work, and the personal satisfaction of completing projects at home. 

7 Ways to Increase Energy and Well-Being in Menopause

1. Quality Sleep

Side note here. Rest is important. Make sure you are getting 7-8 hours of good sleep per night. Take naps on the weekends if that’s what recharges you. 

2. Yoga

Do yoga a couple of times a week to reduce stress and rest your mind. We aren’t suggesting anyone in midlife run full throttle. Menopause is a natural time for a down-shift, and that’s healthy. Be sure to give your body the rest it needs. 

3. B-Vitamins

The question here is whether or not your body is in a perfect nutritional state. If you are a coffee drinker or you work out regularly, then you are starting with a nutrient deficiency to correct daily. Both of these habits speed up B vitamin metabolism. It doesn’t mean that you need to stop drinking coffee or stop working out. It just means that your body needs more nutrients to be perfectly healthy. If you drink alcohol you are also starting each day (after you drink) with a nutritional deficiency as your liver requires large amounts of nutrients to perform detox functions. In this case, stopping the habit is advisable for optimal health, or at least slowing down to 1-2 drinks per week. 

4. Folate

A great example of how nutrition status can affect how you feel and how much energy you have is folate status. Having the right amount of folate in our cells means good energy, a clear mind and better moods. However, it’s not always easy to get what you need from food and feel great. First of all, anywhere between 30% and 50% of women have a MTHFR genetic mutation that makes it impossible to convert folic acid, or folate from food, into Active Folate. Active Folate is what your body actually uses to increase energy, improve brain function and boost moods. If you take a folic acid supplement or eat a food with folate in it, your body will require several nutrients and enzymes to complete the process of turning the inactive folate into active folate. If you do not happen to have all of the nutrients in your system at that time, or you have the MTHFR genetic mutation, then you will not feel more energy. You will actually still be folate deficient. Folate status and feeling great is not a simple issue, unless you take the right Active Folate supplement regularly. If you take it regularly, along with other basic vitamins and eat a mostly healthy diet, you should notice a difference in energy, especially during menopause. 

Folate is a salt or ester of folic acid. Active Folate is an advanced form of folate that is more bioavailable, even to those who have lack the reductase enzyme, and has copious health benefits. It’s exactly the form your body needs for optimal DNA synthesis and cell reproduction. It is the supplement that’s most likely to help improve moods, clear brain fog and increase energy. If you take naps too often and are generally fatigued, then you may have a folate deficiency. Taking Active Folate can correct the deficiency and help you feel great again. Take 1,000 mcg daily with food. 

5. Rhodiola

Rhodiola is another supplement that can help you feel better during menopause and help you win the energy war. Rhodiola is an adaptogenic herb that’s been shown to improve the body’s response to stress. Here is a note from a systematic review of 11 articles on studies involving the benefits of Rhodiola:

“Common indications pertaining to the adaptogenic and ergogenic capacity of R. rosea include performance enhancement, fatigue reduction and alleviation of depression symptoms.” 

Rhodiola can be a nice addition to your supplement regimen, especially during midlife when energy runs low, and life’s stress can be at its all time high. Lower doses (500 mg twice daily) are energizing and higher doses (1,000 mg) are calming. 

6. Fresh, Organic Garden Vegetables

Another stress reliever that’s great for women in midlife and helps improve nutrition status is at-home gardening. At-home gardening gives us something to focus on in the here and now. The stress that’s out of our hands from family or work melts away as the warm organic soil pours through our fingers. The best part about it is that after the seeds are settled and a few weeks go by, a plethora of garden veggies appears and blesses your table for the season. Wow, the nutrients in garden veggies are amazing. Okra, for example, is easy to grow and is a good source of fiber, folate, and vitamin C. Cucumbers are a good source of B vitamins and are naturally hydrating, which is critical during the summer months when it grows. The amounts of nutrients in the vegetables aren’t enough to skip your vitamins when you are in midlife, but they are enough to help you win that daily battle against low energy, feel your best and love your life. An at-home garden helps reduce stress, gives you a feeling of accomplishment and provides healthy food for the table at just the right times. 

7. Inositol

Lastly, for better energy and well-being during midlife, consider taking Inositol. It’s a water soluble nutrient in the B-vitamin family, and it helps lower anxiety and reduces brain chatter. We all know that sleep can be allusive when you lay down at night but your mind just keeps going. Sometimes all it needs is a little bit of natural nutrient support to slow down and fall asleep. Inositol does just that. It works through the GABA receptors in your brain which is a calming neurotransmitter. You can also use window shades made for darkening and avoid screens starting at least 30 minutes before bedtime for improved sleep quality. 

Winning the war against low energy and reduced well-being during menopause can be a daily battle. Be sure to include additional nutrient support like Active Folate, Rhodiola and Inositol into your battle plans so that you can actually feel better and have more energy. Having an at-home garden can also be helpful and may be a consideration for better nutrition and lower stress.