To successfully “do it all,” one needs considerable energy, yet many systems often overlook the unique needs of women. By becoming attuned to your body’s inherent requirements and cycles, you can better manage your energy levels and enhance your vitality at any stage of life.
The Source of Energy
According to Emily Bennett, ND, a practitioner certified by the Ontario Menopause Society, your energy levels are influenced by a myriad of factors throughout your life, including sleep quality, nutrition, mental well-being, and metabolism.
Childhood and Early Years (0 to 12)
Girls experience rapid growth during their formative years. “The early phases of life are critical for establishing healthy habits,” notes Andrea Carpenter, RD, founder of NutriKidz. “This includes providing balanced nutrition at consistent intervals, encouraging active play, and reducing sedentary behaviors such as prolonged screen time.”
Excessive screen time is linked to rising cortisol levels, which can disrupt energy balance. The Canadian movement guidelines suggest that recreational screen time for children over five should remain under two hours daily.
Reproductive Stage (12 to 51)
With the onset of menstruation, understanding your cycle can help you optimize energy during its various phases. An average 28-day cycle provides a structure for recognizing energy fluctuations.
Menstrual Phase (Days 1 to 7)
This stage sees the lowest levels of progesterone and estrogen, resulting in decreased energy, focus, and productivity. It’s advisable to lighten your workload and prioritize rest during this time.
Follicular Phase (Days 8 to 13)
As the body readies for a possible pregnancy, energy begins to rise due to increasing estrogen levels, fostering a sense of motivation.
Ovulatory Phase (Day 14)
This phase is characterized by high energy and outward focus, lasting approximately three to four days—ideal for collaborative projects or tackling ambitious goals.
Luteal Phase (Days 15 to 24)
Increased estrogen and progesterone lead to a soothing effect; reduce your workload and focus on manageable tasks during this period.
Premenstrual Phase (Days 25 to 28)
As the cycle nears its end without pregnancy, hormone levels, along with energy, begin to decline.
Pregnancy
Initial fatigue may indicate the onset of pregnancy, attributed to fluctuations in hormones related to pregnancy. Energy may significantly dip during the last trimester due to the physical strain on the body both day and night. Strategies such as napping, light exercise, or asking for assistance with chores can help revitalize your energy levels.
Postpartum Phase
Consider taking creatine supplements to aid in replenishing the cellular energy depleted during childbirth.
Perimenopause and Menopause (Mid-40s to 55)
This stage is marked by significant hormonal fluctuations. The drop in progesterone levels can complicate relaxation for many women.
As perimenopause sets in, women often juggle various responsibilities such as caring for aging parents, managing growing children, and balancing a demanding career, along with financial obligations and longstanding relationships—either to nurture or reassess.
“Entering perimenopause in a depleted or stressed state is common, which can intensify typical menopausal symptoms like hot flashes and mood swings,” notes Bennett. Disruptive symptoms such as night sweats affect sleep quality, which subsequently diminishes energy levels throughout the day.
Focus on alleviating stress and emphasizing essentials like quality sleep, taking regular breaks from screens, and moderating alcohol and caffeine intake. Paying attention to your mental well-being can significantly lessen the intensity of menopausal symptoms, Bennett explains.
Tracey McGowan, BSc, MPsych, a specialist in women’s hormonal health at Maliya Wellness Centre, integrates cognitive behavioral therapy (CBT) into treatment plans to help clients manage anxiety, depression, sleep issues, and hot flushes.
“CBT provides an effective non-hormonal solution that can be transformative for women experiencing menopause-related challenges,” McGowan remarks.
Golden Years (55 and Beyond)
There’s no need for women to slow down as they age; in fact, with a proactive approach—and perhaps more time post-retirement—they can experience increased energy and vitality during this stage of life. McGowan advises viewing this period as an opportunity for self-care, embracing physiological changes, and flourishing, rather than seeing it as a time of diminished energy.
Engaging in activities such as Pilates, tai chi, and mindfulness exercises has shown to enhance sleep quality and reduce fatigue in older women. McGowan encourages gradual lifestyle changes during this time.
“Integrate light exercise into your schedule, explore new healthy recipes, or dedicate five minutes each day to mindfulness practice,” she suggests.
This article was originally published in the May 2025 issue of Intomodel magazine.
