Everyone’s menopause is unique and it can affect you and your energy levels in different ways. It can also start for different reasons, including surgical menopause, which can result from an operation that impacts the ovaries.

Beth says she feels tired all the time, that her "body just feels very stressed” and that during the day she will start to feel exhausted. She has four children and a very busy routine. Like many women, she finds that the menopause has affected her mood, so she’s looking to stablise that as well as to get better sleep and – of course – have more energy.

1. Grab some vitamin D
   Beth feels her body has aged a lot in the past year or so, plus she’s battling with waking up every day at 3am. She also worries about her bone health as the result of going through early menopause. She takes vitamin D daily and our expert Emily is pleased to see it – she says vitamin D is crucial for energy and bone health, especially in menopause when “we see a natural decline in our oestrogen levels” and therefore a loss of calcium in the bones.
2. Don’t forget your gut health
   Emily sees a chance to talk about gut health (one of our favourite topics here at H&B) and its relationship to the menopause. “As oestrogen and progesterone decline, there can be a reduction in the gut microbiome’s diversity, which can lead to digestive issues and impact things like immunity and mood.” Luckily Beth is already on the case with taking care of her gut.
3. Three cheers for chia seeds
   Sometimes known as an ‘internal shower’, chia seeds with citrus and water is often trending on social – and Beth is a fan. She does it to up her protein intake, and Emily adds that they also contain all nine essential amino acids, are rich in fibre and contain omega-3. Our expert says to add them slowly to your diet, however, “as they can give you a stomach ache if you suddenly start adding them every day.”
4. Working out during menopause
   It’s important to take care of your fitness during perimenopause and menopause. After seeing Beth’s routine (we’re loving that home gym!), Emily makes recommendations around incorporating more weight-bearing exercise to help with bone health.
5. A berry good breakfast and cutting back caffeine
   We all know how important it is to have a balanced diet, especially if you’re going through a change such as menopause. Beth’s diet is looking good and with Emily’s additions – such as flaxseeds and berries – her breakfast could be even better. She’s also got a good swap for her afternoon coffee, which could be disrupting her sleep pattern.

You’ll have to stay tuned to find out! For your own wellness journey, discover 5 women on the surprising upsides of perimenopause and menopause or check out our expert’s picks below.