How to Boost Your Energy in Menopause by Dr. Pam^

Dr. Pamela Dee, OB/GYN, is a paid spokesperson for Estroven®. The information provided herein is for educational purposes only and is not intended to be construed as medical advice or to replace professional medical care. You should always seek the advice of a medical professional before starting any new medication or dietary supplement. The opinions stated herein are those solely of the writer and do not portray the opinions of the Estroven® brand, i-Health, Inc., or DSM.

Dr. Pamela Dee^ (Dr. Pam) is America’s leading menopause expert & OB/GYN, and she is on a mission to encourage honest dialogue about the physical and emotional symptoms that accompany menopause. Her goal is to de-stigmatize menopause and start the “Menopause Romance Revolution.” Her new film, LOVE, SWEAT & TEARS shares an empowering message of hope and action. Dr. Pam^ won’t rest until every woman knows the truth about menopause—that there is hope, and that the third part of a woman’s life can be the best and most romantic.

One of the most common complaints that I get from women in my office is that they feel fatigued, have no energy and cannot shake the feeling of exhaustion. Many times, my response is this: Welcome to being a woman. Women are the strength of our society, and to some extent, we created that ourselves. We wanted careers like our male counterparts, but didn’t give up anything along the way. So many women have found themselves taking care of kids in the morning, preparing the lunches for everyone, putting in a full day’s work, only to return home after to a plethora of household duties, or as I like to call it, “clocking in for your second shift.” Usually, the response I get is a healthy nod.

As if all of this isn’t enough, then there’s perimenopause and menopause to deal with. The third part of a woman’s life comes with a number of menopause symptoms, one being lack of energy. You’re already dead tired and now your body is going through a change that makes you even more tired. It’s easy to get discouraged, but it’s important to know not to lose hope. There are ways to help save and even increase your energy levels so you can continue to be a superwoman!

Energizing Lifestyle Changes

As a woman and a physician in this ridiculously crazy world, I suggest that we change some basic things in our lives. Taking simple small steps toward adjusting your lifestyle can do wonders for energy levels and quality of life. See below for my top suggestions and start taking back your life!

1. Be present, not perfect

As author Shauna Nequist suggests, we do not have to have the perfect clean house. We don’t need to stress ourselves out with a million other things that we feel need to be done just so. Try sharing the chores. Leave a list of chores that the family can easily do. It’s OK to get help.

2. Learn to say, “I’m sorry, I can’t help you with that.”

As women, we are constantly taking on more than we can do. We need to learn to say no when we are overwhelmed. When we bite off more than we can chew, we may not be able to give everything the attention it deserves, adding to our stress and irritability. This in turn can lead to difficulty getting proper sleep and lower energy levels. Instead, commit to activities that you enjoy and take pride in. Conserve your energy for things that really matter to you—your body will thank you for it!

3. Pay attention to what you put in your body

  • Eliminate fast food and opt for foods that have sugars that are slowly metabolized, like whole grains, high-fiber vegetables, nuts and healthy oils such as olive oil, so that you have more energy for longer periods of time and thereby ingest fewer calories.
  • Before you eat, ask yourself if you are hungry. If the answer is no…then don’t eat just because “it is time to eat.”
  • Watch your portions. Learning how to simply control portions can be a major help. Portions of food should typically fit in the palm of your hand.
  • Have a variety of foods (including treats) in moderation. It's better to eat small meals and snacks every few hours and may reduce your “perception” of lack of energy because your brain then has a steady supply of nutrients.
  • Try a dietary supplement like Estroven® Maximum Strength + Energy. It contains twice the amount of naturally sourced Black Cohosh as other Estroven® products, plus clinically studied Soy Isoflavones to help reduce the frequency & severity of hot flashes and night sweats.* It also includes naturally sourced Green Tea and Yerba Maté Extracts to help boost energy & manage fatigue.*
  • 4. Cut down on alcohol

    It will sap your energy and it is all empty calories. Many of the women in my practice that lose significant weight all say the same thing: “I quit drinking.”

    5. Exercise

    As we age, fatigue and a lack of energy affect almost every woman. Maintaining a healthy body weight is imperative to maintain adequate energy levels. A sedentary lifestyle decreases your energy expenditure, causing all unused energy to be stored in your body as fat.

    6. Get out there and socialize!

    Go out and meet people. Invite others over to your house to have fun or start a walking club in your neighborhood. Everyone is waiting for YOU to do it. If you are not out there socializing, you are more likely to focus on your limitations and stressors.

    7. Drink that water!

    Water is the best thing you can put past your lips. Keep hydrated! Every function in your body needs water to work efficiently.

    8. Maintain a healthy sex life

    Burn some calories and make you and your partner happy by making more time in your life for intimate relationships.

    9. Get some sleep

    Sleep is so very important! Think of that great feeling that you get when you wake up from a great night of sleep—or when you sleep two hours longer than you thought you did.

    10. Try to stop worrying

    I get it. I understand the enormity of this advice. But sometimes it’s helpful to start with baby steps. Try cutting down on watching the news right before bed if it upsets you. Maybe try mediating or writing in a journal instead.

    So ladies…I know that at first this seems like a lot to take in, but it’s important to remember that it doesn’t have to happen all at once. Follow these guidelines in steps, applying one at a time to your daily routine until you find a flow that works for you. As with many things in life, regaining our energy during menopause takes some work, but is so worth it!



    Estroven® and Sleep Cool™ are trademarks of DSM.
    ^Dr. Pamela Dee is a paid spokeswoman for Estroven®.