Effective Strategies to Regain Energy During Perimenopause

LISA GARCIA
Dec 3, 2025
3 min read

Feeling drained and low on energy during perimenopause is a common experience. This transitional phase before menopause brings hormonal shifts that can disrupt sleep, mood, and overall vitality. The good news is that there are practical ways to restore your energy and improve your quality of life. This post explores effective strategies to help you regain energy during perimenopause and feel more like yourself again.

Understanding Energy Loss in Perimenopause

Perimenopause usually begins in a woman’s 40s but can start earlier or later. During this time, estrogen and progesterone levels fluctuate unpredictably. These hormonal changes affect many body systems, leading to symptoms such as:

Fatigue and low stamina
Sleep disturbances like insomnia or night sweats
Mood swings and anxiety
Weight gain and muscle loss

These symptoms often combine to drain energy, making daily tasks feel overwhelming. Recognizing that this fatigue is linked to hormonal changes helps in finding targeted solutions.

Prioritize Quality Sleep

Sleep problems are a major cause of low energy during perimenopause. Hormonal shifts can cause night sweats and hot flashes that interrupt rest. Poor sleep reduces your ability to recover physically and mentally.

To improve sleep quality:

Maintain a consistent bedtime and wake-up time
Create a cool, dark, and quiet bedroom environment
Avoid caffeine and heavy meals close to bedtime
Practice relaxation techniques such as deep breathing or gentle yoga before bed
Limit screen time at least an hour before sleeping

If sleep problems persist, consult a healthcare provider to explore options like hormone therapy or other treatments.

Nourish Your Body with Balanced Nutrition

What you eat directly impacts your energy levels. During perimenopause, metabolism slows down and nutrient needs change. Focus on a diet that supports hormonal balance and sustained energy.

Key nutrition tips include:

Eat plenty of whole foods such as vegetables, fruits, lean proteins, and whole grains
Include healthy fats like avocados, nuts, and olive oil to support hormone production
Stay hydrated by drinking enough water throughout the day
Limit processed foods, sugary snacks, and excessive caffeine
Consider foods rich in magnesium and vitamin B6, which can help reduce fatigue

Small changes like swapping refined carbs for complex ones can stabilize blood sugar and prevent energy crashes.

Incorporate Regular Physical Activity

Exercise is one of the most effective ways to boost energy and improve mood during perimenopause. Physical activity increases circulation, supports muscle strength, and releases endorphins that enhance well-being.

Aim for a mix of:

Aerobic exercises such as walking, swimming, or cycling for cardiovascular health
Strength training to maintain muscle mass and metabolism
Flexibility and balance exercises like yoga or Pilates to reduce injury risk

Start with moderate activity and gradually increase intensity. Even 30 minutes a day can make a significant difference in energy levels.

Manage Stress Effectively

Chronic stress worsens fatigue by increasing cortisol, a hormone that can disrupt sleep and energy balance. Perimenopause can be a stressful time emotionally, so managing stress is crucial.

Try these stress-reduction techniques:

Mindfulness meditation or guided relaxation
Deep breathing exercises
Spending time in nature or engaging in hobbies
Connecting with supportive friends or groups

Regularly setting aside time for self-care helps recharge your mental and physical energy.

Consider Supplements Wisely

Some supplements may support energy and hormonal balance during perimenopause, but it’s important to use them carefully and under medical advice.

Common supplements include:

Vitamin D for bone health and mood support
Magnesium to reduce muscle cramps and improve sleep
Omega-3 fatty acids for inflammation and brain health
Herbal supplements like black cohosh or maca root, though evidence varies

Always discuss supplements with your healthcare provider to avoid interactions and ensure safety.

Seek Professional Guidance When Needed

If fatigue is severe or persistent, it may signal underlying conditions such as thyroid problems, anemia, or depression. A healthcare professional can perform tests and recommend treatments tailored to your needs.

Hormone replacement therapy (HRT) is one option that some women find helpful to restore energy and reduce perimenopausal symptoms. Discuss the benefits and risks with your doctor to make an informed decision.