Best foods to fight menopause fatigue

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Menopause Advisor
Ask Eileen

12 October 2020

Today's topic

Today on A.Vogel Talks Menopause, I'm going to be taking a look at the best foods to help fight menopause fatigue.

When we're tired, one of the first things we do is reach for something to eat. Now, good healthy food can very often give you a quick burst of energy, whereas we know that bad foods can contribute to fatigue and make us feel worse.

So, this week, I'm going to be talking about the best foods to eat, and next week, I will be looking at the worst foods for menopause fatigue, so remember to join me then as well.

Why is fatigue so common in menopause?

Fatigue is one of the most common symptoms, and the majority of women will experience phases of fatigue at some point during the menopause.

The reason is quite simple. The way our body is having to adapt to the changing hormones drains us of energy. Our body needs lots of energy to keep itself nice and balanced. Also, if we lead a busy life, and to be honest, most of us do, then sometimes, there just isn't enough energy to go around. Fatigue is your body's way of telling you, "I'm tired. I need to rest."

If you're experiencing fatigue, one of the worst things you could do is push yourself through it because that can make things even worse. But you can give your body an energy boost by eating certain foods.

Fatigue-fighting foods

Below are several foods which I recommend to support your energy levels during menopause and help fight fatigue:


I love apples. They are a really quick, easy snack, and even better, if you slice an apple up and spread a little bit of peanut butter or nut butter on the slices, it's an even better snack.


Salmon is a great protein for the menopause. It's nice and pure. It also contains omega-3, which is great for brain function, your joints, and your skin.


Eggs are really versatile. If I'm hungry, very often in the afternoon when I get that mid-afternoon desire to have something to eat, very often, I'll just boil an egg, mash it up, add a little bit of salt and a little bit of mayonnaise, and that will keep me going right through until dinnertime.

You can also use them for your breakfast. Very often, I'll have an omelette. Or you can even make a nice quiche or something like that for your evening meal.

Brown rice

This has to be the round-grain brown rice rather than the long-grain brown rice. Try and make sure it's organic as well if you can. It is a bit time consuming to cook. It can take maybe 35 minutes to get soft enough.

What I tend to do is to cook a big pot and then freeze little portions so that whenever I feel I need something, especially if you get a real craving for some good carbohydrates, then you can take a little portion out the freezer, you can defrost it, add it to salads, or you can put it into soups, or if you're making a stew or a casserole, it's going to give you that little bit of extra food.

It's very filling. So, if you're getting food cravings, if you feel you're starving all the time, then this can certainly keep hunger at bay.

And the great thing as well is that brown rice is very good for constipation. So, if constipation is one of your menopause symptoms, then having a small portion of brown rice every day with one of your meals can often make quite a difference.

Sweet potatoes

I love sweet potatoes. I'll often have them baked or roasted, or you can make them with very little oil into super oven chips.


Now, this has to be the proper oatmeal, not the tubs, or the packets you get full of sugar that you just mix into boiling water and eat.

It needs to be proper oats. Yes, again, it needs a little bit of cooking. But oats release their energy slowly, so this is another one that can help to keep your blood sugar stable.

You can add things like ground-up nuts or seeds, or even a few berries as well. That's the way I like it, first thing in the morning in the winter. A nice steaming bowl of porridge is great and it keeps me going until lunchtime.


They are full of lots and lots of goodness. They've got magnesium in them, which is great for mood. Magnesium can also help reduce tiredness and fatigue.

Almonds have calcium in them, too. Or you could substitute with other nuts and also seeds as well, things like pumpkin seeds and sesame seeds.

So, if you're hungry midmeal, then you can just take a tiny little hand-size or palm-size portion, just to keep you going.

What else can help fight menopause fatigue?

There are lots of other things you can do to help ease menopause fatigue, here's a few other things which I always recommend:

My Self-Care Tip: Eat little and often to help fight menopause fatigue

Watch my self-care video tip to find out how something as simple as eating little and often can help ease menopause fatigue:

Boost your nutrients

The other thing you can look at is we have a lovely drink called Balance Mineral Drink, which contains calcium, magnesium, potassium, vitamin D, and zinc. And this can be really nice for that mid-afternoon slump.

My Top Tip:

Consider taking Balance Mineral Drink if you're fed up feeling tired during menopause. It has a tasty strawberry flavour and can be mixed with water or milk to give you a sensible dose of energy-boosting nutrients.
"I am now a regular purchaser of this product, it's really helped me with fatigue."

Read more customer reviews

If I'm working in the office and I don't have access to the kitchen, I'll sometimes have a little drink of Balance Mineral Drink.

I also find it really helpful if I'm going to the gym and halfway through the session, I think, "Oh, I'm getting a little bit tired." So, I'll take some in my water bottle just to give myself that little bit of a boost.

Drink plenty of water

Last but certainly not least, remember to drink plenty of plain water. Dehydration will cause fatigue really, really quickly, so it's important to get your daily water allowance in there too.

When to consult your doctor

There may be a point where you need to see your doctor about fatigue. If you are getting fatigued every single day, if it's getting to the point where you can't cope with even getting out of bed, if you find that you're getting tired at the slightest little thing, then this needs checking out.

Other health issues can pop up during the menopause, such as low iron, low thyroid function, low vitamin D, and low vitamin B12. And all of these can cause fatigue, too. So, your doctor can test for these just to rule them out.

So, I hope you found this one helpful. If any of you have any other food tips that really help you to fight fatigue or give you a lovely boost of energy, then please share them with us.

And don't forget to join me next week when I will be looking at the worst foods to eat when you are feeling tired and fatigued during menopause.

Until then, take care.

Balance Mineral Drink

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An instant strawberry-flavoured drink containing mineral salts, trace elements and l+ lactic acid …
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Menopause support – Soy Isoflavones for all stages of the menopause

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Menopause Support can be used to help you through all stages of the menopause.
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Here's what I recommend

As the A.Vogel Menopause expert, I recommend Menoforce® Sage tablets and Menopause Support to help you through this stage of your life

Learn more

Did you know?

You won’t get the menopause the minute you turn 50! The average starting age is actually between 45 and 55 and it can often depend on a number of factors including hereditary, weight and health, however every single woman will have an individual menopause.

Learn the truth behind other menopause myths

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