What to Eat When You’re Feeling Exhausted: Nutritional Tips for Perimenopausal Fatigue

If you've landed here, you probably know exactly what I’m talking about when I mention perimenopause fatigue. That deep-down, bone-weary exhaustion that doesn't seem to shift, no matter how many early nights you have or cups of coffee you pour. You're not alone, my lovely. In fact, you're very much in good company.

Perimenopause can feel like you're wading through treacle—heavy, sluggish, and endlessly draining. Your usual go-to methods for boosting energy suddenly don’t seem to work. Sound familiar? Don’t worry, you’re exactly where you need to be. Together, we're going to explore some simple yet powerful nutritional strategies to help you reclaim your energy, feel brighter, and manage perimenopause fatigue.

Why You Feel So Exhausted During Perimenopause

Let's start by acknowledging what you're going through. Perimenopause isn't just hot flushes and irregular periods—although those alone can be exhausting. It's also anxiety, mood swings, joint pain, brain fog, and that overwhelming sense of fatigue. Hormonal fluctuations, oestrogen, progesterone and testosterone, can significantly impact your sleep quality, energy metabolism, and stress resilience, leaving you feeling utterly wiped out.

But the good news? What you eat can dramatically influence how you feel.

Perimenopause Fatigue Nutrition: Where to Start

When you're exhausted, the last thing you want is complicated dietary advice or restrictive eating plans. I completely get it. What you need is simple, nourishing, and practical guidance you can actually use.

Here's exactly where to start:

1. Prioritise Protein for Lasting Energy

Protein isn't just for bodybuilders—it's your secret weapon against perimenopause fatigue. Protein stabilises blood sugar, supports mood and energy levels, and keeps cravings at bay, helping you feel fuller for longer.

Include protein at every meal:

• Greek yoghurt or cottage cheese

• Eggs

• Lean meats like chicken and turkey

• Oily fish such as salmon and mackerel

• Beans, lentils, chickpeas

• Nuts and seeds

2. Energising with the Right Carbs

Carbs have gotten a bad reputation thanks to diet culture, but your body, especially during perimenopause, needs the right kind of carbohydrates to thrive. Complex carbohydrates provide sustained energy and fibre, crucial for managing fatigue.

Choose these carb heroes:

• Whole grains (brown rice, quinoa, oats)

• Sweet potatoes

• Whole-grain pasta and bread

• Fruits like bananas, berries, and apples

3. Healthy Fats for Hormonal Balance

Healthy fats aren’t just delicious—they're essential for hormone production, mood stability, and sustained energy. Fatigue often hits hard when your hormones fluctuate wildly, and good fats help stabilise those swings.

Add these healthy fats to your meals:

• Avocados

• Olive oil

• Nuts and seeds (especially flaxseeds and chia seeds)

• Oily fish

4. Hydrate Wisely

Dehydration significantly exacerbates fatigue. Even mild dehydration can reduce cognitive function and increase feelings of tiredness.

My simple hydration tips:

• Drink a glass of water first thing every morning.

• Aim to sip water throughout the day, not just when thirsty.

• Spice things up with herbal teas or infused water (lemon, cucumber, mint).

Nutritional Superstars to Combat Tiredness

Beyond the basics, there are certain nutrients particularly beneficial for perimenopause fatigue:

• Magnesium: This mineral supports energy production and better sleep quality. Load up on leafy greens, almonds, pumpkin seeds, and dark chocolate.

• Iron: Crucial for carrying oxygen around your body. Incorporate beans, lentils, leafy greens, and lean red meat into your meals.

• Vitamin D: Supports energy and mood stability. Include oily fish, fortified foods, or consider a supplement if sunlight exposure is limited.

• B vitamins: Essential for energy production, found abundantly in eggs, whole grains, dairy, and meat.

Quick & Easy Energy-Boosting Recipes

When exhaustion hits, cooking elaborate meals feels impossible. Here are some fast, nourishing, fatigue-fighting ideas:

• Energy-Boosting Breakfast: Greek yoghurt with berries, nuts, and a sprinkle of seeds.

• Simple Lunch: Avocado and turkey wrap with whole-grain tortilla and leafy greens.

• Easy Dinner: Grilled salmon, sweet potato wedges, and steamed broccoli.

How to Beat Cravings When You're Tired

Fatigue often leads to cravings for sugar or processed foods, temporarily providing an energy spike but inevitably followed by a crash. Here’s what helps:

• Always pair carbohydrates with protein or fat to prevent spikes in blood sugar.

• Keep nourishing snacks handy: think nuts, fruit with peanut butter, or yoghurt with seeds.

• Avoid prolonged hunger by eating regular, balanced meals.

You Are Not Alone: Finding Support

Feeling like you’re in the trenches battling perimenopausal fatigue by yourself can intensify exhaustion. The emotional load of feeling misunderstood, dismissed by healthcare providers, or overwhelmed by conflicting advice is exhausting in itself.

But here’s the thing—you’re absolutely not alone. Joining a supportive community, like my Facebook group 'Kicking Perimenopause in the Arse', can make a world of difference. Knowing you're supported, heard, and surrounded by women facing similar challenges can dramatically lighten your mental load and boost your energy.

Take Action Today

This journey isn't about perfection—it's about compassionately embracing small, consistent changes to your everyday diet that lead to significant shifts in how you feel. You deserve nourishment, not punishment.

Feeling inspired but unsure where to start? I offer free, no-pressure discovery calls to help you find your forever way of eating, tailor-made for your perimenopausal journey. Let's chat about what you’re experiencing and how simple nutritional tweaks can transform your energy, mood, and overall health.

Book your free discovery call today.

You’ve got this, and I’m right here with you, every nourishing step of the way. Click here to book.