MENOPAUSE AND FATIGUE

The Mitochondria Connection and How to Boost Your Energy Naturally!

Why Do We Feel So Exhausted When We Reach Mid-Life?

Over the past decade working at Australia’s leading detox retreat, I’ve had the privilege of speaking with hundreds of women about their health. One question I often ask is, “Since entering menopause, do you feel like your energy levels have dropped?” Almost without exception, the answer is yes. Fatigue is one of the most common and frustrating symptoms women face during this midlife transition and it’s no surprise why.

The Science Behind Midlife Fatigue

Energy is not unlimited. Our bodies need to replenish it daily and restore it overnight. This essential energy production happens in tiny organelles within every cell called mitochondria the “powerhouses of the cell.” These mitochondria generate ATP (adenosine triphosphate), the molecule that fuels every movement and process in our body, by breaking down fats and glucose in the presence of oxygen.

But as we move through menopause, two important challenges arise:

• Mitochondria rely on estrogen to function at their best.

• When estrogen levels decline during menopause, both the size and number of mitochondria decrease.

  
  

Estrogen plays a vital role in keeping mitochondria healthy and efficient. Research reveals that it impacts mitochondrial function at multiple levels, including oxygen uptake, calcium balance, and protein use within these energy factories. When estrogen drops, mitochondrial energy production falters, leading to the fatigue so many women report.

This mitochondrial decline not only causes exhaustion but also contributes to muscle aches, slower recovery after exercise, and even a higher resting heart rate. If these symptoms sound familiar, you’re certainly not alone and the good news is, you can support your mitochondria through lifestyle changes.

Why Building Muscle Is Key: Strength Training is Imperative

Here’s the critical point: the more muscle you have, the more mitochondria you have. 

Muscle tissue is packed with mitochondria because muscles demand a lot of energy to function. As we age, and especially through menopause, muscle mass naturally declines a process called sarcopenia. This loss directly means fewer mitochondria and less energy production.

That’s why strength training is absolutely essential during midlife. By building and maintaining muscle, you increase the number and capacity of your mitochondria. Strong muscles mean stronger, more efficient mitochondria, which translates into more energy, better metabolism, and improved recovery.

Muscle is mitochondrial power.

At the same time, aerobic exercise complements strength training by stimulating mitochondria to grow bigger and more efficient, enhancing oxygen use and fat-burning capacity. But aerobic exercise alone isn’t enough to stop muscle loss or fully restore mitochondrial health.

For women moving through menopause, the best approach is a combination:

• 2-3 sessions of muscle strengthening exercise per week to build and maintain muscle mass the foundation of mitochondrial health. (Pilates, aqua aerobics, weight training or at home weight or body resistance exercises)

• Regular aerobic exercise sessions lasting 30 to 60 minutes or more to increase mitochondrial size and efficiency. Beneficial walking, bike riding and swimming.

Together, these exercises boost the number and quality of mitochondria, supporting your energy levels and heart health.

Taking Care of Your Mitochondria in Midlife

To restore your energy during menopause and beyond, a holistic lifestyle is essential:

• Prioritise sleep quality and routine

• Reduce inflammation in muscles, liver, and mitochondria

• Eat in a way that supports mitochondrial function (think: high quality protein, healthy fats, colourful vegetables, and smart carbs)

• Build a movement plan that includes both strength and aerobic training

• Practice stress reduction (including breathwork, nature time, and nervous system support)

When I learned just how crucial mitochondrial health is for ageing well, I made changes in my own daily routine adjusting what and when I eat, tailoring my movement to a more focused strength training building and utilising muscle routine, and prioritising sleep and nervous system care. The shift in my energy was profound.

If you're feeling worn out, flat, or frustrated, you’re not broken your mitochondria may just need some care.If you’d like support with this, I’d love to help. You can join one of my programs or book in for a 1:1 consultation to get started.

In Health

Kirsten The Naturopath

References

• Brinton, R. D. (2008). Estrogen regulation of glucose metabolism and mitochondrial function: therapeutic implications for prevention of Alzheimer's disease. Advanced drug delivery reviews, 60(13-14), 1504-1511.

• Pellegrino, A., Tiidus, P. M., & Vandenboom, R. (2022). Mechanisms of estrogen influence on skeletal muscle: mass, regeneration, and mitochondrial function. Sports medicine, 52(12), 2853-2869.

• Lejri, I., Grimm, A., & Eckert, A. (2018). Mitochondria, estrogen and female brain aging. Frontiers in aging neuroscience, 10, 124.

• Yoh, K., Ikeda, K., Horie, K., & Inoue, S. (2023). Roles of estrogen, estrogen receptors, and estrogen-related receptors in skeletal muscle: regulation of mitochondrial function. International journal of molecular sciences, 24(3), 1853.