If you are in perimenopause, does the expression ‘tired but wired’ ring depressingly true? You may be slogging through the day, unable to sleep at night. This level of deep fatigue, which is frequently accompanied by brain fog and apathy, is one of the more difficult parts of this shift. Your body’s supply of energy seems to have disappeared.
From a naturopathic point of view, this is not just about needing more caffeine. Perimenopause is often described as a ‘software update for the brain’. The brain is recalibrating itself for a new hormonal environment. This recalibrated maintenance routine is costly and serves as an interruption to sleep, mood, and stress responses.
While there’s no one magical herb to ‘cure’ this, addressing all of your body’s needs as it adapts to a new stage in life can have you feeling rejuvenated and full of energy. It begins with good basic nutrition and is additionally supported with specific herbs.
The Foundation: Nutrients Before Herbs
Before we go to herbs, it’s important that your body has the basic building blocks it needs to produce energy and deal with stress. Many women experience a major improvement by concentrating on these two important nutrients:
Magnesium: Known as the ‘relaxation’ mineral, magnesium is used for over 300 processes in the body (e.g., energy production, muscle formation and nervous system regulation). It can be especially useful during perimenopause, helping with sleep quality, anxiety and heart palpitations – all of which drain your energy.
B Vitamins: This group of vitamins is necessary for the support of your adrenal glands, which help you deal with stress and assist your body in transforming food into energy. B-complex is good to help deal with stress.
Herbal Support for Restoring Energy
Once that nutritional foundation has been established, certain herbs offer targeted support to increase energy and vitality by addressing the underlying causes of fatigue: stress and poor sleep.
Adaptogens for Stress Resilience and Stamina
Adaptogens are a category of herbs that assist your body in adapting to physical and mental stress, thereby enhancing your resilience and energy over time.
Ginseng (Panax Ginseng): Ginseng has been used for hundreds of years to fight off fatigue and increase endurance. Contemporary studies vouch for its positive effects – some research suggests it improves the quality of sleep. Because it helps modulate the body’s response to stress, ginseng can deliver an energy boost that is long-lasting and does not result in a come-down like most stimulants.
Nervines for Restorative Sleep
You can’t have good daytime energy without getting good nighttime sleep. Nervine herbs soothe the nervous system and help relax into deep, restorative sleep.
Valerian, Passionflower, and Lemon Balm: This trio is great for their mild sedative effects. Some studies have indicated that valerian may help a person fall asleep more quickly and encourage deeper sleep.
Passionflower and lemon balm are great for soothing an anxious, racing mind that might be keeping you up. Applying these in the evening can help you wind down and get a good night’s sleep that leaves you feeling energised the next morning.
Anti-Inflammatories to Reduce the Drain
A less-recognised energy-stealer is chronic, low-grade inflammation. It places a constant tension on your body, and you end up feeling tired and achy.
Turmeric (Curcuma longa): The main active ingredient in turmeric, curcumin, is a powerful anti-inflammatory. By reducing systemic inflammation, turmeric can help free your body’s energy stores, resulting in more energy and less joint pain – another common perimenopausal complaint.
Herbs to Approach with Knowledge and Caution
The world of herbal medicine is complex, and ‘natural’ does not always mean ‘safe’. A few popular menopausal herbs are supported by patchy evidence or pose serious risks.
Black Cohosh (Actaea racemosa): Although there is some data that it may be helpful for hot flushes and night sweats, which can indirectly support energy by improving sleep quality, the evidence is mixed. It comes with an uncommon potential for liver problems and should be taken only with professional instruction.
St. John’s Wort (Hypericum perforatum): While possibly helpful in mild mood symptoms, it interacts strongly with many commonly used medications, including antidepressants and hormonal contraceptives. Do not take St. John’s Wort without consulting your naturopath.
A Holistic Path to Renewed Vitality
Grappling with perimenopausal fatigue takes gentle care. Through a foundation of powerful nutrition and with the support of targeted, high-quality herbal therapies, you can soothe your nervous system, sleep more soundly and restore your natural vigour.
Since every woman’s situation and experiences are different, seeing a practitioner is the best way to address your unique needs. If you are ready to stop feeling tired and want to start feeling energised again, then contact me now.
