Feeling tired?
Why you're feeling exhausted all the time; how to keep up your healthy habits on holiday and a Tofu Greek Salad recipe
Have you ever wondered when exactly you should start preparing for menopause? No matter what your age, the answer is probably, now. If you’re in your 30s, you’re probably unlikely to be thinking about the menopause, that’s for grey-haired middle-class women in their 70s, right? Wrong. Thinking about it earlier is going to pay off further down the line. The more you can arm yourself with information and start laying down the groundwork (both physically and mentally), the better. Being equipped to recognise the signs and symptoms will mean that you’re not caught off guard, you won’t mistake the reasons for how you’re feeling and you’ll feel confident when discussing issues with your doctor.
One common symptom of perimenopause that sometimes gets overlooked is fatigue — have you wondered why you might be feeling tired all of the time and aside from taking a holiday, what you can do about it? In this month’s edition of Midlife Bites, I explain how your fluctuating hormones may be affecting your energy levels and simple strategies to help you feel better.
I’m not sure about you but I can’t wait to take a break over the summer — the relentless juggle of end-of-term school events, work and life dramas has left me counting down the days until I can take my foot off the accelerator. When it comes to managing our health (particularly in perimenopause), having some downtime is so important. With this in mind, this month’s healthy habits are focused on saying goodbye to the all-or-nothing approach while maintaining healthy habits on holiday.
If like me, you’ve also been dreaming of sunnier climes, this month’s Tofu Greek Salad recipe is for you. With both tofu and feta, this salad is not strictly traditional but it does provide a good source of protein as well as beneficial plant compounds.
For paid subscribers, I consider the benefits of probiotics and whether you should be considering taking a supplement; plus, I share my top probiotic foods to support gut health.
For all readers, if you’d like to discuss your health goals — whether that’s how to ease your perimenopause symptoms, or how to improve your gut health, or to generally support your overall health for the long term, go ahead and book a free 1-to-1 chat — I’m here for you!
Why you feel so tired all the time
One of the most common perimenopause symptoms that clients report in clinic is fatigue — that constant feeling of being so tired, both physically and emotionally. If this sounds like you, know that you’re not alone — in a survey of over 3,000 women over 40, almost 67% said they were experiencing fatigue. But why do we feel this way? Well, life in your 40s can be hectic — when we’re caught up in the whirlwind of life, it’s easy to see how we might overlook fatigue as a symptom of perimenopause and put it down to being just one of those things. But it’s not just busy lives impacting our energy levels, hormone fluctuations are at play too.
As we know, changes in oestrogen levels can have far-reaching effects. Oestrogen has an important role in regulating metabolism, helping to determine how much you eat, your body weight, and regulating blood sugar and energy balance. It also contributes to the regulation of hormones such as serotonin (the ‘happy’ hormone) — when oestrogen drops, so does serotonin, potentially affecting your mood and energy levels. But it’s not just fluctuating oestrogen that may be upsetting the balance; the British Thyroid Foundation reports that it’s also common for perimenopausal women to have an underactive thyroid — the gland that releases hormones to control and support your metabolism, weight and energy.
Along with oestrogen, testosterone fluctuations may affect your energy, lead to brain fog, low libido and the quality and duration of your sleep. Changes in progesterone levels may also contribute to this because progesterone increases the production of gamma aminobutyric acid (GABA), another chemical in our brain that promotes sleep and enhances mood. If perimenopause symptoms such as hot flushes and night sweats are waking you up at night, it goes without saying that your energy levels the next day may be affected.
So what can you do to support your energy levels?
A well-balanced diet is crucial for maintaining your energy throughout the day. Fluctuations and spikes in blood sugar may lead to elevated levels of the stress hormone cortisol, which can disrupt your normal sleep-wake cycle. Including protein (eg lean meats, fish, eggs, diary, legumes, tofu, nuts and quinoa) with every meal will help to regulate insulin levels, the hormone that helps control your blood sugar.
Tryptophan is an amino acid (a protein building block) that contributes to the production of serotonin and the sleep hormone, melatonin. In the evening try to include tryptophan-containing foods, such as turkey, chicken, nuts, seeds, bananas, dairy products, oats, lentils and almond butter.
Having healthy fats with every meal may also support balanced blood sugar and control hunger hormones (ghrelin and leptin), helping to regulate appetite and feelings of satiety. Eating complex carbs, such as wholegrains, will give a steady, sustained release of energy and may also help increase serotonin levels, promoting relaxation.
Magnesium has an important role in relaxing the nervous system and promoting sleep — choose leafy green vegetables (eg spinach, kale), almonds, pumpkin seeds, cacao and wholegrains.
Regular exercise has many benefits — it reduces the risk of chronic conditions, supports bone and muscle mass, may reduce symptoms of anxiety, improves sleep and supports energy levels. However if you’re feeling tired, you probably won’t feel like doing a HIIT class or spin session. Instead, take a walk in nature or try a less intensive Pilates class.
When you’re constantly feeling exhausted, you might be finding it hard to feel motivated, but it’s really important to prioritise self-care and make time for things that energise you, whether that’s spending time with friends, meditation or just quality time on your own.
There are also a number of basic principles to improve both your sleep and your energy levels: try to go to bed at the same time every night; avoid caffeine after lunch; cut down on alcohol, leave your phone in a different room at bedtime; switch off electronic devices an hour before bed; and adopt a wind-down routine to calm the mind.
If your energy levels are really affecting how you’re living your life, please do get in touch as there’s much benefit from working with someone to get the support you need to make diet and lifestyle changes that will make a difference.
To stay healthy on holiday
When we adopt healthy habits, we’re not focusing on the short term, we’re thinking about long-term lifestyle changes. So when we take a much-needed holiday, it may mean a new location but it doesn’t mean that we have to abandon our healthy routine completely. Here are three simple ways to help maintain your healthy habits while on holiday:
Everything in moderation: You’re on holiday, of course you’re going to enjoy yourself. But instead of an all-or-nothing mindset, where you completely overindulge (which will no doubt leave you feeling guilty) and then throw yourself into a diet that’s unsustainable when you return home, create a flexible healthy eating routine that takes a positive 80:20 approach (where you make healthy choices 80% of the time).
Hydrate: Many of us don’t drink enough water and if you’re on holiday somewhere hot, it’s even more important to stay hydrated. Being sufficiently hydrated helps you to digest more effectively and may help with sleep and mood. Foods such as watermelon, cucumber and lettuce are also great to help with hydration. And if you’re enjoying an alcoholic drink or two, remember that alcohol dehydrates you — another reason to have an extra glass of water.
Stay active: Travelling can sometimes mean a lot of sitting (or lying!) around, but while you don’t have to cram in intense activities every day, try to move every day. Whether its simply exploring the local area on foot, some yoga on the beach, or a morning workout class at your hotel, just 30 minutes of movement every day can help you to return from your holiday feeling healthy and refreshed.
Tofu Greek Salad
Serves 2 (as a main); 4 (as a side) | Time: 20 minutes
There aren’t many dishes that say summer more than a simple Greek salad. This version also includes tofu which adds extra protein, helping to make it a balanced and satisfying meal. Tofu has many health benefits that are particularly useful during perimenopause — it’s a source of calcium, which is essential for maintaining bone density; it’s rich in isoflavones (thought to mimic the effects of oestrogen in the body), which potentially help with hormone health during perimenopause. Kalamata olives are rich in monounsaturated fats and antioxidants, which help support heart health and reduce inflammation; their vitamin K content also helps with bone protection. This recipe is super easy to throw together, making a great summer lunch option or side dish to share.
INGREDIENTS
1 block firm tofu
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
½ head Iceberg lettuce, shredded
1 cucumber, cut lengthways & sliced into ½cm thick pieces)
1 green pepper, diced
250g cherry tomatoes, halved
1 red onion, thinly sliced
50g pitted Kalamata olives, halved
small handful of mint leaves, finely sliced
100g feta, cut into cubes
For the dressing:
80ml extra virgin olive oil
3 tablespoons apple cider vinegar
½ lemon, juiced
1 clove garlic, minced
1 teaspoon dried oregano
large pinch of sea salt & black pepper
METHOD
Wrap the tofu in a clean, absorbent towel and place a heavy object on top (a cast iron frying pan works well) to press out the excess liquid. Dice the tofu into cubes, then place in a bowl and combine with 1 tablespoon of the oil and herbs. Cover and allow to marinate for 1 hour in the fridge — if you have time!
Once the tofu is ready, heat the remaining oil in a cast iron pan over medium heat, add the tofu with the marinade and cook for 10–15 minutes, turning frequently to cook evenly. Remove from the heat and set aside while you prepare the salad ingredients.
To make the dressing, place all of the ingredients in a small jar. Screw the lid on tightly and shake vigorously until everything is well mixed.
Place the remaining ingredients in a large bowl. Add the tofu and toss with the dressing before serving.
If you’re interested in working with me on a 1-to-1 basis, why not book a complimentary chat to find out more about how I can support you through perimenopause. And if you’re on Instagram, come and say hi.
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