Natural Ways to Maintain Energy During Menopause for Spring Running in Edinburgh

Whether you choose the Union Canal Towpath for a traffic-free and tranquil run, the Portobello Beach Promenade for flat routes with stunning views across the Firth of Forth, or The Meadows & Bruntsfield Links with tree-lined paths and pink cherry blossoms, spring running in Edinburgh offers an amazing outdoor experience.

However, if you are going through menopause, things change a bit. The hormonal shift during this transitional phase often causes:

• Fatigue

• Sleep disruption

• Mood swings

• Weight changes

The good news is that you can still maintain your energy levels naturally during menopause and continue enjoying running and other forms of exercise with support from a naturopath specialising in menopause in Edinburgh. With their advice and a little dietary and lifestyle changes, you can stay in top shape and enjoy springtime running to the fullest.

What Should You Eat to Fuel Your Spring Runs in Edinburgh?

Before you go for a run, fuel your body with:

Porridge oats topped with flaxseeds, walnuts, and banana

In this diet, oats will give you slow-burning, sustainable energy. The flaxseeds will supply the phytoestrogens to support hormonal balance. You can also add walnuts for anti-inflammatory omega-3 fatty acids.

Scrambled eggs and Scottish smoked salmon on toasted wholemeal sourdough

This is another nutrient-rich option. It contains protein and nutrients such as calcium, iron, and vitamin D, which help maintain energy levels and support overall health.

Smoked salmon or smashed avocado on artisan toast with poached eggs

This is a great combination that balances complex carbohydrates, healthy fats, and protein, making it an excellent fuel for running.

Greek yogurt topped with fresh berries and chia seeds

Another delicious combo, with berries at its core, that provides antioxidants to combat oxidative stress. Greek yogurt and chia seeds act as good sources of protein and calcium that promote muscle and bone health.

What Should You Eat to Support Your Recovery and Ease Menopause Symptoms?

For the rest of the day, your diet can look something like the following:

Lunch: Plant-Based Phytoestrogens & Antioxidants

a. Kale and quinoa “Green Goddess” salad bowl

This is a great plant-based protein combination containing all nine essential amino acids, which makes it excellent for post-run muscle recovery.

b. Warm Persian chickpea and wild brown rice curry topped with crushed walnuts

Walnuts in this dish offer omega-3 fatty acids, while chickpeas provide prebiotic fibre and phytoestrogens that support gut health and help ease menopausal symptoms.

Afternoon Snack: Temperature Regulation & Cortisol Management

a. Avocado, spinach, and ginger smoothie

This combination is packed with healthy fats, antioxidants, and vitamins. Spinach and ginger may help promote overall wellbeing and comfort during menopause.

b. Greek yogurt topped with pumpkin seeds and dark chocolate flakes

Pumpkin seeds and dark chocolate are natural sources of magnesium. It is a mineral that supports proper nervous system functioning, relaxation, and healthy sleep, while the Greek yogurt adds calcium and protein.

Dinner: Deep Muscle Repair & Joint Support

a. Pan-seared Scottish trout or mackerel served with sweet potato mash and roasted broccoli

This is a simple recipe that contains omega-3 fatty acids from the fish to support your heart health and calcium from the broccoli, which contributes to bone strength. The sweet potatoes act as a slow-release source of carbohydrates that provides steady energy throughout the rest of the day.

Tonic Health: Menopause Support Tailored to You

Even after making significant dietary changes, you may find that menopause fatigue and other symptoms remain prevalent. In such cases, some natural supplements can provide additional support.

At Tonic Health, Louisa Johnston takes a naturopathic whole body approach to support women during menopause where she listens carefully and gathers the necessary information to understand the whole person before delivering personalised advice tailored to your needs.

Whether through tailored dietary advice, lifestyle recommendations, or natural options such as herbal tinctures, magnesium complexes, or methylated B vitamins, her goal is to provide natural support to ease hormonal symptoms so you can live life to the fullest.

To book a consultation with her, get in touch with us today!