Perimenopause fatigue and weight gain: food and drink tips

Can perimenopause cause tiredness?

I remember in my early 40s having tired offs with my friends – who was more tired? I would lay the blame at my small children or work or the busyness of our lives. Tiredness can happen during perimenopause, particularly when sleep or mood is affected. It can also make meal planning and staying active harder, which may complicate weight management. Other health conditions can cause similar symptoms, so persistent fatigue deserves a medical check.

Could heavy periods be affecting your iron levels?

Heavier periods during perimenopause can deplete iron stores and sometimes lead to iron deficiency anaemia. Tiredness may be one sign, alongside breathlessness or noticeable heartbeats.

If your periods have become heavy or you’re persistently exhausted, speak to your GP. They can investigate the cause and decide whether you need blood tests or treatment.

Can regular meals help with energy?

Long gaps between meals can leave you hungry and make it harder to choose something satisfying. Try regular meals containing protein, higher-fibre carbohydrates, and fruit or vegetables.

Feeling tired or irritable doesn’t necessarily mean your blood sugar is abnormally low. If you repeatedly experience shaking, sweating, or dizziness, speak to your GP.

Can coffee affect tiredness and weight gain?

Caffeine can make you feel more alert, but having it later in the day may disturb your sleep. If you’re struggling with tiredness, try gradually switching some drinks to decaf and notice how you feel.

For weight management, check what’s in your cup. Added sugar, syrups, and creamy extras can make coffee drinks high in calories.

How stress and sleep affect your energy

The problem with our modern-day world is that we just keep going, pushing down on the fight-or-flight pedal, but at the expense of our vitality. Heightened stress can also disturb our sleep, leaving us exhausted.

A practical diet for menopause fatigue

Keep convenient foods available for days when cooking feels like too much. These options provide useful nutrients as part of a varied diet:

• Iron: lean meat, lentils, beans, tofu, and fortified breakfast cereals.
• Vitamin C: peppers, citrus fruit, kiwi, and berries. Vitamin C helps your body absorb iron from plant foods.
• B vitamins: wholegrains, eggs, dairy, beans, and fortified foods.
• Magnesium: nuts, seeds, beans, and wholegrains.

Simple meals count. Try beans on wholegrain toast, eggs with bread and vegetables, or a jacket potato with tuna or beans.

When should you get fatigue and weight gain checked?

If you’ve felt unusually tired for a few weeks, can’t explain why, or it’s affecting everyday life, book a GP appointment.

An underactive thyroid can contribute to both tiredness and weight gain. Your GP may recommend blood tests to investigate your symptoms and check for other possible causes.

Read more about menopause and fatigue in our symptom guide.

Karen’s Iron Lady vegetable juice

Karen’s recipe brings together beetroot, carrots, leafy greens, and ginger. Enjoy a small glass with a meal, keeping your combined fruit juice, vegetable juice, and smoothie intake to 150ml a day, in line with NHS guidance.

Serving size: 150ml

Prep time: 10 minutes

Ingredients:
2 raw beetroots, washed, trimmed and roughly chopped
6 carrots, roughly chopped
3 kale leaves
20g/¾oz fresh ginger (no need to peel)
25g/1oz fresh parsley
80g/ 3oz baby (or regular) spinach
140g/5oz cucumber, roughly

Method:

Pop all the ingredients into your juicer … and juice!
Pour a serving of up to 150ml into a glass.

Image: Laura Edwards

Recipes from The Natural Menopause Method Cookbook by Karen Newby (Pavillion). For more information head to karennewby.com

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Nutrition tips every menopausal woman needs

Our doctors’ top tips for thriving in midlife

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