What if feeling more energised, clear-headed and like yourself again didn’t start with another supplement, expensive programme or impossible diet?
The good news is that many of the habits that support energy, concentration and wellbeing are surprisingly simple.
The tools are already in your kitchen.
Rather than chasing symptoms one by one, it can be more helpful to focus on the foundations that influence everything from brain fog and fatigue to mood swings, cravings and poor sleep.
Whether you’re in perimenopause, menopause or post-menopause, these three natural steps can help support energy, focus and overall wellbeing.
Why Menopause Can Leave You Feeling “Not Quite Yourself”
Many women describe menopause as feeling as though someone quietly swapped them for a less energetic version overnight.
One day you’re coping. The next you’re forgetting words, losing patience, craving sugar and wondering why you’re exhausted despite getting through the day.
Common symptoms include:
- Brain fog
- Fatigue
- Anxiety
- Mood swings
- Poor sleep
- Weight gain
- Joint aches
- Dry skin and hair
- Hot flushes
- Irritability
Hormones certainly play a role, but there are other factors that can significantly affect how you feel.
Inflammation
Inflammation can affect mood, sleep, joint comfort and cognitive function, contributing to that “foggy” feeling many women experience.
Blood Sugar Swings
The rollercoaster of spikes and crashes can leave you tired, anxious, hungry and reaching for quick fixes.
In one famous study, most rats chose sweetened water over cocaine — highlighting just how powerful our attraction to sweetness can be.*
Dehydration
Surprisingly, dehydration can mimic many menopause symptoms, including fatigue, poor concentration, headaches, bloating and low mood.
The encouraging news?
If there are several causes behind the symptoms, there are also several ways to improve them.
Step 1: Hydrate like you really mean it
Most of us know we should drink more water.
Few of us actually do.
Aim for water to make up around 80% of your daily fluid intake.
Instead of counting endless glasses, try filling a large [2 litre] jug or bottle so you can clearly see your progress throughout the day.
Some women find it helpful to rotate different coloured water bottles because the novelty helps the brain notice them and remember to drink.
Proper hydration can support:
- Better concentration
- More stable mood
- Improved energy
- Healthier joints
- Reduced headaches
If plain water feels boring, try:
- Sparkling water with lemon
- Herbal teas
- Matcha
- Green tea
Coffee doesn’t have to disappear entirely, but moderation is sensible.
Step 2: Eat real food, most of the time
A simple definition of real food is:
If your grandmother would recognise it as food, you’re probably on the right track. Think along the lines of:
- Vegetables
- Fruit
- Eggs
- Fish
- Meat
- Natural yoghurt
- Cheese
- Nuts
- Seeds
- Beans and pulses
- Olive oil
In contrast, many ultra-processed foods are engineered to be highly palatable while offering very little nutritional value.
The Menopause Half-Plate rule
At lunch and dinner, aim for half your plate to be vegetables.
Particularly helpful choices include cruciferous vegetables such as broccoli, kale, cabbage, Brussels sprouts and watercress.
These provide fibre and nutrients that support healthy hormone metabolism.
Don’t fear fat
Healthy fats help keep inflammation in check and help you feel fuller for longer.
Good options include:
- Olive oil
- Avocado
- Salmon
- Sardines
- Mackerel
- Walnuts
- Flaxseed (linseed)
Don’t eat carbs naked
Carbohydrates are not the enemy.
However, pairing them with protein, fibre and healthy fats can help avoid dramatic blood sugar spikes and crashes.
Choose slower-release carbohydrates such as:
*Avoid bread | pasta | pastries as they are fast-release and are nutritionally thin.
Step 3: Have Protein Early and Often
Most women focus on calories. Few focus on protein.
One of the most common nutritional gaps for women in midlife is simply not eating enough protein. Try to include protein at every meal, especially breakfast.
A useful guide is a portion around the size and thickness of your palm.
The menopausal body wants more protein than most women realise**
**Erdélyi A, Pálfi E, Tóth A et al. (2023).
The Importance of Nutrition in Menopause and Perimenopause
– A Narrative Review. Nutrients, 15(24), 5091.
Protein supports:
- Steady energy
- Muscle maintenance
- Appetite control
- Blood sugar balance
- Concentration
- Recovery
Better Breakfast Ideas
- 2-3 egg omelette
- Egg muffins prepared in advance
- Scrambled eggs and avocado
- Greek yoghurt with berries and seeds & single ingredient protein
- Scrambled Tofu or Tempeh
- Leftover frittata
- Banana pancakes made from blitzing 2 eggs and a banana & pan-cook
Many women find that increasing protein at breakfast reduces mid-morning energy crashes and sugar cravings.
Plant oestrogens (eat daily) such as tofu, tempeh, miso, edamame, soy sauce. Many women find hot flushes reduce when these are eaten regularly.
The Menopause Plate Formula
Half of your plate should be colorful vegetables.
+ quarter plate of
Protein
- Eggs
- Fish
- Poultry
- Tofu
- Tempeh
- Pulses
+ quarter plate of
Slow-release Carbs
- Beans
- Lentils
- Root vegetables
- Whole grains (if tolerated)
+ add healthy
fats
- Olive oil
- Avocado
- Nuts
- Seeds
- Oily fish
A simple 7-Day challenge
For the next seven days:
? Eat protein at breakfast every day
? Keep a water bottle visible throughout the day
? Fill half your plate with vegetables at lunch and dinner
Keep a diary and make a note of any changes in
- Energy
- Mood
- Cravings
- Focus
- Sleep quality
Buddy up for better results
You’re more likely to stick with it of you recruit a buddy/friend and check in with each other daily – Sometimes accountability is the missing ingredient.
Your takeaways
Menopause can feel complicated.
But feeling better doesn’t always have to be.
Before spending money on the latest miracle supplement or wellness trend, start with the basics:
- Are you hydrated?
- Are you eating enough real food?
- Are you getting enough protein?
Small daily habits may not sound glamorous, but they often create the biggest changes.
After all, if you do nothing, nothing will change.
The tools are already in your kitchen.
A Note of Thanks
The inspiration for this article came from a fascinating seminar by Sara Southgate, naturopath, herbalist and kinesiologist, who shared practical insights into supporting energy, focus and wellbeing through perimenopause, menopause and beyond.
Many thanks to Sara for generously sharing her knowledge and experience.
Find out more about Sara’s work at:
www.sarasouthgate.com
Accreditations
Sources & Inspiration
This article was inspired by a seminar presented by Sara Southgate and informed by current research, including The Importance of Nutrition in Menopause and Perimenopause – A Narrative Review (Nutrients, 2023), which explores the role of nutrition, protein intake and lifestyle factors in supporting women’s health during perimenopause and menopause.
*’Rat’ Study: Lenoir, Serre, Cantin & Ahmed (2007)
“Intense Sweetness Surpasses Cocaine Reward” published in PLoS ONE.
Researchers gave rats a choice between:
- Intravenous cocaine
- Water sweetened with saccharin (an intensely sweet artificial sweetener)
94% of the rats chose the sweet drink over cocaine.
The researchers then repeated the experiment using sucrose (real sugar) and found a similar preference for sweetness. Even rats with previous cocaine exposure often continued to choose the sweet option.
What the researchers concluded was intense sweetness can surpass cocaine reward in rats. The researchers speculated that mammals may be biologically hard-wired to find intense sweetness exceptionally rewarding because our ancestors evolved in environments where sugar was scarce.
