Do you feel like your get up and go has gotten up and left?  Low energy is a common concern for women in menopause. In addition to hormone fluctuations impacting our energy at the cellular level, night sweats and sleep disruptions also play a large role in depleting daytime energy.

You may not realize it, but a few tweaks to your morning routine can help increase your energy throughout the day, and support more positive feelings and overall productivity.  The key is to stick to a ritual for your first waking hour that nourishes your body and your soul.  

How to start your day to boost your energy (right after you’ve finished brushing your teeth).  

Morning Stretch – Stretching in the morning wakes up your body, increasing your blood flow and releasing tension. It also kicks in the parasympathetic nervous system, releasing endorphins which act as a mood booster and prepares you for your day. And as you age, warming yourself up with a morning stretch may help improve balance, maintain mobility and lower your risk of injury.

Meditate – Meditation also activates the parasympathetic nervous system providing a state of relaxation. This will help you relieve anxiety, and enable you to start your day with a clear, intentional mind and be better prepared to counteract stress throughout the day.

Unsure of how to meditate? Try this well-known practice known as the inhale-exhale method. You can begin with just 5 minutes.    

  1. Find somewhere comfortable to sit.
  2. Close your eyes and be aware of your breathing; inhale in, exhale out.
  3. Now begin to gradually breathe in a little deeper and breathe out a little longer. Fill up the lungs, empty the lungs.  
  4. If it feels natural to you, try taking a pause in between your inhales and exhales
  5. If your mind wanders, it’s ok.  Just begin again by focusing on your breathing.

You could also try a guided meditation through Insight Timer, Calm or Headspace. These provide a great way to try meditation if you feel intimidated or don’t know where to begin.

Drink a big glass of water - Drinking water first thing in the morning will aid in rehydrating you after sleep and will your boost energy as it replenishes tissues and organs with the necessary fluids. It also aids in getting your metabolism and your digestive system moving. Staying properly hydrated, no matter what time of the day, is vital to supporting your energy, mood and overall health. So, drink up!

Exercise Exercising in the morning not only has a positive effect on energy levels, but helps you be more alert, and boost your mood long after your workout. Plus, studies show that a morning exercise habit can actually help you sleep better at night.  If you like to wake up more gently, walking is one of the most beneficial exercises for improving energy as it increases oxygen flow throughout the body. Usually, the hardest part is just putting on those walking shoes and getting out the door.

Nourish – Starting your day off with a healthy breakfast kick starts your metabolism, fuels your energy stores and also aids in improving concentration and memory.  Many individuals tend to stick to the same breakfast routine to keep things simple – which is perfectly fine - as long as it contains the key nutrients your body craves:

  • Fiber-rich carbs. You will avoid mid-morning energy crashes when you choose fiber-rich carbs from whole-grains (oatmeal, high-fiber cereals, whole grain breads) fruit and berries. Don’t steer away from these healthy carbs for necessary fueling. Aim for 5-10 grams of fiber with breakfast.
  • Protein. A high-protein breakfast will curb your hunger and help you feel fuller longer and more sustained energy throughout the day. Good sources of protein at breakfast include yogurt (Greek yogurt, Kefir are good choices), eggs, nuts and seeds. Gennev Dietitians suggest aiming for 15-20 grams of protein at breakfast.  
  • Healthy Fats. Unsaturated fats from foods like nuts, seeds, olives and fatty fish such as salmon, are important for brain function and helping us feel fuller. Toss some nuts on top of your yogurt or oatmeal or try some avocado on whole grain toast.
  • Whole Food Smoothies. This can be an easy way to load up on your fruits and vegetables. Morning veggies are always a bonus! But, make sure your smoothie doesn’t become a calorie trap. A well-balanced smoothie for breakfast will include protein, fat and fiber-rich carbohydrates.

Here is Gennev Dietitian Monika Jacobson's favorite whole food smoothie right now.

Morning Mango Green Smoothie

  • ¾ cup low fat plain kefir or plain Greek yogurt
  • 1 cup packed smoothie greens (I.e., spinach and kale)
  • 1 Tablespoon almond butter
  • 1 small banana
  • ½ cup frozen mango
  • Water to blend

While low energy and fatigue is a common symptom of menopause, it can also signal other medical conditions. If your fatigue just won’t quit, be sure to speak with your doctor to be sure it’s nothing more serious.  

Many effects of menopause cannot be solved through medication alone. It requires changing one’s lifestyle to address nutritional gaps, weight changes, sleep problems, fatigue, anxiety and so much more. Gennev’s integrated menopause care delivers the medical expertise of board-certified OB/GYNs, along with the knowledgeable guidance of Registered Dietitians to treat the whole you.  Book a virtual visit today.

The information on the Gennev site is never meant to replace the care of a qualified medical professional.  Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev's telemedicine doctors before beginning any new treatment or therapy.


Ann Marie MacDougall

January 26, 2023

Medically Reviewed By

Monika Jacobson

Registered Dietitian Nutritionist

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