Fatigue may not be menopause’s best-known indicator, but it can certainly be one of the most frustrating. Many women find themselves dealing with tiredness, lower attention span, brain fog, and memory lapses—all right at the time when their sleep starts to be interrupted by night sweats and stress. But don’t let that fool you into thinking you have to deal with those sluggish feelings for good. While there’s no magic solution to guarantee higher energy through menopause, small changes to your routine and simple lifestyle changes can make a big impact when it comes to managing fatigue. Here, we’ll dive into five ways to boost energy and feel your best as you navigate menopause.

Get a Good Night’s Rest 

Managing your daily energy level begins at bedtime, which can be an obstacle when restlessness, night sweats, and stress are keeping you up. But there are plenty of steps you can take to optimize your environment—and your mind—for quality sleep. Consider a white noise machine, earplugs, black-out shades, or a sleep mask to block out any disruptions in your environment, and build a regular nighttime routine to signal to your body that it’s time to rest. Put your phone away, turn down the thermostat, and turn off the light around the same time each night. And choose a supplement like The Sleep, by Kindra, to stop tossing and turning and keep night sweats at bay: Estrogen-free and clinically tested, it integrates natural ingredients like ashwagandha for sleep quality, Pycnogenol for temperature regulation, and low-dose melatonin to offer a complete night’s sleep.

Eat Balanced Meals  

The way you fuel your body has big implications on energy level, especially once you enter menopause. Doctors recommend eating smaller meals throughout the day and prioritizing fruits, vegetables, whole grains, and lean proteins. But that doesn’t mean you have to spend all day in the kitchen. A single Bossa Bar contains half your daily vegetable needs, MCT oil for brain fog, and organic maca root to balance hormones and increase your energy levels, all with a delicious chocolate flavor. Whatever you choose to power your day, paying attention to how foods make you feel will allow you to better nourish your body and kick fatigue to the curb. 

Exercise Regularly 

When you’re feeling worn out, moving your body might be the last thing you want to do. But research has shown that moderate to vigorous physical activity for menopausal women is linked to higher energy levels. Exercise can also improve sleep quality, reducing the time it takes to doze off and minimizing how often you wake throughout the night. 

“It’s generally not going to take months or years to see a benefit,” says Charlene Gamaldo, M.D., the medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. Just thirty minutes of activity can unlock sleep benefits the very next night. For the best results, try to schedule your activity at least one to two hours before bed: This gives your body time to clear the endorphins released and your brain time to wind down.

Stay Hydrated 

Half of your body is made up of water, and losing even a little bit of it can impact your mood, energy, and concentration. When you’re low on H20, the heart has to work harder to power your organs, leading to fatigue and exhaustion. Dehydration can also elevate cortisol, a stress hormone that causes tiredness and anxiety. The good news is that staying on top of your water intake is relatively easy, and guzzling more of it isn’t the only way to reap the benefits of better hydration. Drink up, sure, but look to foods that are high in water content, like fruits and vegetables, for other tasty ways to stay energized. If upping your water intake isn't doing the trick on its own, integrating a supplement with ashwagandha, like The Core by Kindra, can offer additional help in reducing cortisol levels.

Integrate an Energy-Boosting Supplement 

Diet, lifestyle, and sleep habits are crucial in kicking exhaustion, but sometimes a daily supplement can help fill what gaps remain. The Energy Boosting Dietary Supplement, by Kindra, is geared specifically toward tackling menopause fatigue, with antioxidants like green tea leaf extract and Pycnogenol that gently energize you throughout the day. Most effective when taken with food once daily, it also addresses hot flashes, night sweats, and brain fog: 48% of women reported improved concentration and fewer memory lapses when taking it, and 65% saw a decline in hot flashes. 

But it’s not the only option, and the best way to manage your body’s hormonal shifts may not be the same thing that works for your mom, sister, or friend. If you’re looking for a more customized solution for fatigue, take a hormone assessment quiz for a personalized plan to help tackle everything from brain fog to hot flashes.

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