Menopause Fatigue? Boost Your Energy This Spring - Free Checklist

Spring is a season of renewal, yet for many women going through menopause, energy levels can still feel stuck in winter mode. Fatigue, sluggishness, and brain fog are common symptoms of hormonal shifts, but the good news is that small changes to your daily routine can make a big difference. With longer days, milder temperatures, and nature coming back to life, now is the perfect time to refresh your habits, embrace the season, and give your energy levels a well-deserved boost.

Why Does Menopause Affect Energy Levels?

During menopause, fluctuating hormones—particularly oestrogen and progesterone—can impact metabolism, sleep quality, and how your body regulates energy. Other common factors that contribute to fatigue include:

• Disrupted sleep from night sweats and anxiety

• Blood sugar fluctuations leading to energy crashes

• Low iron levels due to changes in nutrient absorption

• Stress and cortisol imbalances affecting energy production

By aligning your lifestyle with the changing season, you can naturally support your body and regain your vitality.

Spring Wellness Tips to Boost Energy

1. Get More Natural Light

Sunlight helps regulate your body’s circadian rhythm, improving sleep and energy levels. Aim for at least 20 minutes of daylight exposure in the morning to reset your internal clock.

2. Move More, But Gently

If winter left you feeling sluggish, ease back into movement with outdoor walks, yoga, or gentle strength training. Regular exercise supports hormone balance and boosts endorphins, lifting both your mood and energy.

3. Lighten Up Your Diet

Spring is a great time to shift from heavier winter foods to fresh, seasonal produce. Incorporate:

• Leafy greens like spinach and kale for iron and magnesium

• Berries and citrus fruits for vitamin C and antioxidants

• Lean proteins like fish, eggs, and legumes to stabilise energy

4. Stay Hydrated

Dehydration is a hidden cause of fatigue, especially as temperatures rise. Drink at least 8 glasses of water daily and add herbal teas, coconut water, or infused water with lemon and mint for variety.

5. Prioritise Restorative Sleep

Good sleep is the foundation of high energy levels. Create a bedtime routine that includes:

• A cool, dark room for optimal sleep conditions

• Avoiding screens at least 30 minutes before bed

• Using relaxation techniques like deep breathing or lavender hydrosol spray

6. Declutter for a Fresh Start

Spring cleaning isn’t just for your home, it can clear mental clutter too. A tidy, organised space reduces stress and helps you feel more energised and in control.

7. Support Your Hormones

Certain supplements can help with menopause fatigue, such as:

• Magnesium for better sleep and muscle relaxation

• Vitamin B12 for energy production

• Omega-3s for brain function and inflammation control

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Your Free Spring Energy Checklist

To help you stay on track, we’ve created a Spring Energy Checklist, a simple, printable guide with easy daily actions to boost your energy.

Morning Energy Boost

• Step outside barefoot for a few minutes to reconnect with nature and wake up your senses.

• Try a morning stretch routine or light mobility exercises to get your blood flowing.

• Swap your usual coffee for a matcha latte or a green smoothie to support steady energy.

Nutrition for Energy

• Add fermented foods like kimchi or kefir to your meals for gut health and better nutrient absorption.

• Try cooking with fresh, seasonal ingredients, spring greens, asparagus, or radishes for a nutrient boost.

• Experiment with adaptogenic herbs like ashwagandha or maca, known for balancing energy levels.

Movement and Mindset

• Try a new outdoor activity like hiking, cycling, or wild swimming to break out of routine.

• Join a local pottery, art, or craft class to stimulate creativity and reduce stress.

• If staying in, explore a mindful hobby like journaling, painting, or embroidery to create moments of calm.

Evening Wind-Down

• Try magnesium-rich Epsom salt baths in the evening to relax muscles and improve sleep quality.

• Swap TV scrolling for a few pages of a book, a podcast, or gentle breathwork before bed.

• Use a silk pillowcase or sleep mask for better sleep and to keep skin and hair healthy.

Extra Support

• Book a sound bath or guided meditation session to reset your energy levels.

• Refresh your living space, open windows, declutter a room, or introduce a new scent with an essential oil diffuser.

Final Thoughts

Spring is a time of renewal, making it the perfect season to refresh your habits and boost your energy levels. By embracing lighter foods, moving more, staying hydrated, and prioritising rest, you can shake off the winter fatigue and step into spring feeling revitalised.

Need extra support on your menopause journey? Book a Menopause Wellness Session with Womankind and get expert guidance tailored to you.