Foods to fight fatigue during the menopause

Fatigue affects so many women during the menopausal period, and if you are one of them, then you have probably found that its effects are having a tiring influence on your daily life. Have you got a severe lack of energy? Do straightforward day to day chores seem overwhelmingly daunting? Has your attention span suffered? Yes? Well, the good news is that by making simple changes to your lifestyle and diet, you can fight fatigue during menopause and reduce its troubling symptoms.

Meal plans to help combat fatigue

Making changes to your diet is one of the most effective ways to minimize fatigue but it also requires a great deal of self-control and discipline. Often, the most difficult part of a recommended dietary change is to conjure up meals that incorporate certain foods. “You are what you eat” runs true in this instance. Food is fuel for the body so eating the right foods will provide you with the energy you need to live a normal lifestyle. Here are a few ideas:

Meal 1

Breakfast: Oatmeal.

Add flaxseed or nuts to a bowl of oatmeal for extra energy. Oats will replenish your energy reserves but also keep you feeling full for a longer period of time, stopping you from overeating, which causes fatigue.

Snack: Fruit.

Alkaline forming foods are important to keep pH levels balanced. Most fruits fall under this category. Perhaps have an apple, a portion of grapes or some strawberries.

Lunch: Cheese, tomato & avocado sandwich.

These three foods are all recommended for combating fatigue, because of their protein content, but you must ensure that it is a white cheese and whole wheat bread. White bread doesn’t contain enough fiber.

Snack: Dark chocolate.

New studies suggest that people who eat a small amount of dark chocolate a day will be less fatigued. It is thought that dark chocolate enhances the action of neurotransmitters which are responsible for balancing mood and sleep.

Dinner: Steak.

A deficiency of iron can cause a woman to be fatigued, so eating some red meats will combat this. However, avoid red meats for lunch because the body uses more energy to digest a steak so energy levels won’t remain high for a long amount of time. Enjoy a small steak with a spinach salad on the side to add magnesium into your diet.

Meal 2

Breakfast: Eggs, sausage & beans.

This breakfast choice will not only provide you with energy but it is appetizing and substantial. Any type of bean is high in fiber and this food group is known for energizing the body for a longer period of time.

Snack: Raisins, other dried fruits or nuts.

These all make for a tasty snack and are often consumed before exercise because they provide energy. However, they are also associated with weight gain so eat in moderation and avoid peanuts.

Lunch: Rice & vegetables.

Boil some brown rice and add broccoli, peas and mushrooms to it. Season with a spice if you want to make it more flavorsome. Alternatively, if you want a cold lunchtime dish, then swap the rice for couscous.

Snack: Yoghurt.

This is a great source of quick energy because it is in liquid form so it gets to work quicker. Keep your energy levels high for the afternoon and breeze through your last few hours at work.

Dinner: Three-Bean Salad.

Mix kidney beans, chickpeas, and cannelloni beans with onion, a diced tomato, red pepper and celery. Add a table spoon of olive oil, some vinegar and some parsley. Make dinner your lightest meal of the day.

Recommendation

Making lifestyle changes is one of the most effective ways to combat fatigue. However hard it may seem, it is well worth a try. Fatigue affects 80% of menopausal women, but many will suffer with it for longer than they have to. Follow this link to find out more about the causes of fatigue and what other methods are effective in treating menopausal fatigue.

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