The secret to more energy in midlife.
It’s not actually one secret. But there are some key actions we can take to restore our energy levels and give ourselves grace.
One of the first indicators of perimenopause
Low energy, low mood, and higher anxiety levels are often the first indications that ‘something’ is going on in early perimenopause.
And this can stick around all the way through our perimenopause and into the next phase of our post menopause life when menstruation stops.
There are hormonal shifts that are sapping energy levels, impacting our digestion, our serotonin levels, and how our brain uses energy. Lowering levels of progesterone are often behind higher anxiety and sleep disruption.
AND there are key lifestyle impacts that are having an impact too.
Late nights, work stress, sandwich-generation caring responsibilities (kids and older parents needing support), caffeine and alcohol consumption, eating on the run, scrolling, an endless, endless to-do list you’re carrying in your brain.
Taking action to improve your energy in midlife can start simply
Now, I know all manner of online adverts will be telling you they’ve got the magic solution to your energy levels, and some of the supplements out there could well be really helpful.
Before your late night scrolling tempts you to set up a recurring subscription you can’t work out how to cancel…how about trying these simple things first:
Drinking enough water - it’s incredible how much this helps your brain energy
Getting outside in daylight, preferably in nature, daily
Writing down the huge to-do list that’s in your head and asking for more support
Eating regular meals with a good amount of protein, fibre, and carbohydrates
Avoiding alcohol most nights during the week, and combining it with food to aid absorption when you do have a glass or two of your favourite tipple.
Screen free downtime before bed - it could be a conversation, a craft, a book, a card game, some pre-bedtime tidying
Meaningful social connection - a great conversation with a friend, a colleague, a partner, or even an acquaintance you haven’t seen in a while.
Taking simple action can help your energy, but isn’t always easy
I bet you’ve seen most of that list above before. And part of you know that it would help. But it can feel unsafe to slow down and look after yourself, like the spinning plates might fall down.
My solution is always to start with the simplest thing to change.
In my client work I start with one thing. One small thing.
One at a time.
Perhaps hydration to support mental energy, as well as better digestion and sleep. Getting outside for a walk or simply to watch the clouds can help you feel calmer, reduce your blood pressure and make you less reactive to stress. Creating a ritual to start and end the day.
Are you so overwhelmed that just reading this feels like just another thing on your to-do list?
Then I would start with a few deep breaths, deep into your belly.
When you wake up. When you sit at your desk. Before the next meeting. Before getting out of the car. Before you start driving.
Try one now.
Deep breath into your belly, notice how you’re connected to your seat, or the floor if standing. Exhale slowly and notice how you can let go of tension you’re holding just a little.
Or perhaps try this 4 minute meditation
