Midlife Energy Boost: 3 Quick Wins for Women Who Want to Feel Better, Fast! – By Jackie Lynch

It’s all about marginal gains — or so they say in elite sport! Small, incremental changes that can make a big difference to how you feel and function. And when life is busy (and you’re already tired), the idea of a quick win is especially appealing. So, for all you tired women out there, here are 3 super-smart choices I’ve picked out from my new book, The Happy Menopause Guide to Energy, to help you restore your energy and vitality.

Hydration for High Energy

The simple quick win of drinking more water is often neglected. In my nutrition clinic, I regularly see women who aren’t hydrating enough – even when they know they should be. Just 2% dehydration can reduce your energy by up to 15%. That’s not a marginal gain, that’s a major difference. So how can you boost your hydration?

• Aim for 1.5–2 litres of water a day (although needs vary individually)
• Make it more appealing with sparkling water, fruit slices, or a dash of cordial
• Try a drink-tracking app if you often forget to sip during busy days
• Build habits: a glass when you wake, during meal prep, or after a bathroom break – it all adds up!

And don’t forget, water comes from food, too! Here are some examples you can add to your diet to enhance your fluid intake.

Quick guide to water content

Water Content Per 100g:

• Watermelon: 92ml
• Strawberries: 91ml
• Oranges: 88ml
• Cucumber: 96ml
• Lettuce (especially romaine and iceberg varieties): 95ml
• Celery: 95ml
• Courgette/zucchini :94ml

Protein for Power

Protein is essential for physical strength and stamina – but it also fuels your mood and mental energy. That’s because the amino acids in protein-rich foods help your body produce key neurotransmitters that support memory, motivation, and mental clarity. Many women don’t eat enough protein. It should be included at every meal.

Let’s talk animal protein: It’s not always the popular choice in today’s plant-based landscape, but it’s often more easily absorbed and can make a big difference. I regularly see women in my clinic feel stronger and more energised within a week or two of increasing their intake of animal protein. If you’re not vegan and you’re frequently tired or low in mood, I recommend:

• Including at least one serving of animal protein daily (e.g. meat, fish or eggs, which are more concentrated sources of protein than dairy)
• Ensuring all meals contain a source of protein — for example:
  • 2 eggs for breakfast
  • 2 tablespoons of nuts or seeds with cereal
  • At lunch and dinner, protein should make up about a quarter of your plate

And if you are vegan, it’s important to ensure your diet includes at least one complete protein every day. A complete protein contains all the essential amino acids your body needs in one convenient package. All animal proteins are complete, but only a few plant proteins are — examples include soya, hemp, quinoa, and chia seeds.

Quick guide to protein content

Food Protein per 100g:

• Turkey breast: 35g
• Beef: 30g
• Chicken breast: 30g
• Salmon: 24g
• Tuna: 24g
• Cod: 23g
• 2 eggs: 13g
• Greek style yoghurt: 6g
• Strained Greek yoghurt: 9g
• Nuts & seeds: 15-20g
• Soya: 12-15g
• Beans & lentils: 6-8g

Moderation for Maximum Vitality

We’re not always great at moderation – especially when it comes to sugar, caffeine, or alcohol – but small changes here can make a big difference to your energy. Let’s talk alcohol. It’s easy to fall into the habit of a regular evening tipple:- it feels civilised, even relaxing. But the reality? Regular drinking can seriously drain your energy.

Alcohol:

• Disrupts your sleep
• Activates the stress response
• Overloads the liver (which is vital for energy metabolism)
• Depletes essential B vitamins needed for energy production
• Dehydrates the body
• And it significantly worsens menopause symptoms

If you’re feeling tired, foggy, or jaded – and alcohol is a regular feature – this could be why. Try taking a month off. You might be amazed at the difference in your sleep, energy, and symptoms. If that feels like too much, start with four consecutive alcohol-free days a week — that “consecutive” part matters, as it gives your liver a proper break and space to do its job.

Tips to Reduce Alcohol Intake

• Set a clear goal (e.g. no alcohol Monday–Thursday) and stick to it
• Switch to alcohol-free wine, beer, or mocktails — there are excellent options now
• Replace the ritual: try kombucha, sparkling water with lime, or a fancy herbal tea
• Avoid keeping alcohol in the house – out of sight, out of mind
• Track how you feel on alcohol-free days to stay motivated
• Plan something active or nourishing for your usual “wine o’clock” (a walk, bath, or early dinner)
• Let friends know your goals – it makes social situations easier to navigate

Try one or more of these quick wins – the benefits will add up fast, and you’ll feel the difference in no time. Go for it!

The Happy Menopause Guide to Energy is out on 9th September. 
Pre-order your copy now for a chance to win a 1-hour nutrition consultation. 
Just follow the instructions here to enter. 
Follow Jackie at @wellwellwelluk. 
https://www.well-well-well.co.uk/