There is a strange paradox about June. The light is back, the days are longer and many people think: Now I should feel more energetic. Yet many people describe the exact opposite. The body feels heavy. The brain is foggy. Sleep becomes more superficial. The stomach reacts more than usual. The heat makes the legs feel swollen. The motivation is in the mind – but not really in the body.
It can affect us all, but for women aged 50–70, this can be especially evident. After menopause, the body’s hormonal environment changes, which can affect sleep, muscle mass, metabolism, blood vessels, connective tissue, mood, and recovery. This does not mean that the body is “weaker.” But it may need a different kind of support than before.
This article is not about quick fixes. It’s about understanding your body’s signals and giving it better conditions for the summer.
June fatigue is rarely just fatigue
When we say “I’m tired,” we often mean several things at once. It could be physical fatigue, mental fatigue, low stress tolerance, poor sleep, nutritional deficiencies, dehydration, unstable blood sugar, or a nervous system that never really gets going.
June is also a month with many stresses at the same time. There are graduations, deadlines, social activities, travel, student celebrations, gardening, pollen, heat and late nights. Many people push through the last few weeks before the holidays with the attitude that “I’ll just have to do it a little longer”.
But the body doesn’t think in calendar weeks. It reacts to the total load.
When the pace increases while sleep becomes shorter, meals become more irregular and fluid requirements increase, the body can begin to signal on several levels: brain fog, sugar cravings, swelling, upset stomach, headaches, muscle tension, irritation, heart palpitations or a feeling that you are not really “getting going”.
Energy starts in the system – not just in the will
Many people try to solve fatigue with more coffee, more discipline, or harder exercise. This may work in the short term, but if the body is already stressed, it can sometimes lead to another stress spike.
Energy is not just a mental feeling. It is influenced by several biological systems:
- The stomach and digestion affect how well the body can absorb nutrients. If the stomach is stressed, swollen or irregular, it can affect both energy and well-being.
- Circulation affects oxygenation, thermoregulation, recovery and how the body transports nutrients and waste products.
- The nervous system determines whether the body is in recovery or alert. A stressed nervous system can make you feel tired and excited at the same time.
- Sleep and circadian rhythms control hormones, repair, immune function, and mental clarity.
- Nutritional status affects, among other things, muscles, bones, brain, thyroid function, blood count and energy production.
Stomach and energy are connected
The stomach is often one of the first places where the body shows that something is out of balance. Stress, fast meals, more coffee, wine, barbecue, ice cream, irregular hours and less daily routine can make the stomach more sensitive before the summer.
For more stable energy, it is wise to start simple:
- Eat protein with every main meal. This can be eggs, fish, chicken, legumes, Greek yogurt, cottage cheese, or tofu if you can tolerate it. Protein helps stabilize blood sugar and preserve muscle mass, which becomes more important as you age.
- Add bitters and fiber. Arugula, endive, lemon, herbs, cabbage, berries, lentils, and vegetables can support digestion and gut bacteria.
- Chew your food more slowly. It almost sounds too simple, but digestion starts in your mouth. When you eat quickly, your body signals stress.
- Avoid snacking throughout the day. Many people feel better with smaller meals and longer breaks between them, especially if their stomach feels bloated.
A good question to ask yourself is: Does this meal provide the body with building blocks – or just quick energy?
Circulation: the body’s internal summer flow
Circulation is not just about the heart. It is also about oxygenation, thermoregulation, lymph flow and how the body transports nutrients to the tissues.
When it gets warmer outside, some people may feel heavier in their bodies. Their legs may feel swollen, their head tired and their energy low. This can be due to several things: fluid balance, salt balance, sitting still, heat, blood pressure fluctuations or the body not having enough time to adapt.
The best support is often low-intensity exercise. A brisk 20–30 minute walk, preferably in the morning or after dinner, can help with circulation, blood sugar and sleep. Low- to moderate-intensity aerobic exercise has also been shown in research to have positive effects on sleep problems in menopausal women, although the effect is affected by the type of exercise and the program.
It doesn’t have to be advanced. Quite the opposite. For many people, it’s better to move a little every day than to squeeze in hard workouts when the body is already stressed.
Feel free to try
- Morning walk before the cell phone.
- Leg lifts or toe raises at the desk.
- Gentle cycling or swimming.
- 10 minutes of movement in the evening.
- A walk after the biggest meal of the day.
These are small habits – but they send big signals to the body.
The nervous system: why you can be tired and excited at the same time
A common feeling in June is being tired in body but restless in mind. You long for rest, but when it’s time to sleep, your thoughts start to wander.
This is often a sign that the nervous system is having difficulty downshifting. The body can remain in a state of stress even when the day is over. For women in and after menopause, sleep and stress sensitivity can also change, making the same stress as before feel stronger.
Here are three ways to support your nervous system without making life more complicated:
- Create a clear evening transition
Turn off the lights, lower the noise level and avoid bright lights in the last hour before bed. Your body needs to understand that the day is over. - Breathe out longer than in
Try breathing in for four seconds and out for six to eight seconds. Longer exhalations can help your body activate the calm-and-relax system. - Limit information intake
News, social media, and instant messaging keep the brain on edge. For many, a “digital sunset” makes a big difference.
Magnesium is a nutrient that is often discussed in connection with stress and sleep. A 2024 review suggests that magnesium may be useful for mild anxiety and sleep problems, especially in people with low magnesium levels to begin with. At the same time, it is important to see supplementation as an individual and not as a universal solution.
Fatty acids, brain and inflammation balance
Fatty acids are an area often forgotten when we talk about energy. But the brain, cell membranes, hormonal system and inflammatory processes are all dependent on fat quality.
The omega-3 fatty acids EPA and DHA are found primarily in fatty fish such as salmon, sardines, herring, mackerel and anchovies. Plant-based sources such as flaxseed, chia seeds and walnuts contain ALA, which the body can convert to some extent into EPA and DHA.
Research on omega-3s and menopause highlights that these fatty acids are relevant to the brain, mood, cognition and inflammatory processes, but the effects vary and should be described in a nuanced manner. The best advice for most people is to start with food: fatty fish two to three times a week, or plant-based sources regularly if you don’t eat fish.
If considering supplements, medications, blood thinning treatment, allergies, and individual needs should be taken into account.
Five things to do this week
Here is a simple early summer plan for those of you who want to feel more stable energy without turning your life upside down.
- Start the day with protein
Swap sweet breakfasts for something more stable: eggs, yogurt with nuts, smoothies with protein, cottage cheese, mackerel, turkey or bean stew. - Add minerals and liquid
Drink water regularly, especially in hot weather. If you sweat a lot, you may need to think about mineral balance, not just the amount of water. - Eat something bitter or green every day
Arugula, lemon, herbs, broccoli, cabbage, dandelion leaves, endive or leafy greens help the meal become more nutrient-dense. - Walk 20 minutes after dinner
It helps both circulation, blood sugar and evening revving. - Makes the evening more boring
Less screen time, less intense conversations, less planning. The body recovers better when the evening doesn’t feel like another work shift.
When the body continues to signal
Sometimes adjusting sleep, food, exercise, and recovery goes a long way. But if fatigue returns, if your stomach continues to churn, if brain fog interferes with your daily life, or if you feel like your body “isn’t responding like it used to,” it may be wise to look at the big picture more systematically.
At Neokliniken we work with whole body readings and frequency-based analysis as a way to get a broader picture of which areas the body is signaling. It does not replace medical care or testing when needed, but can be a valuable tool for those who want to understand the body from a more holistic perspective and get guidance on the next steps.
The body is often trying to tell us something long before we stop and listen. June can therefore be a perfect month to not only push yourself to the holidays – but to start giving your body the signals it needs to recover, build energy and enter the summer with more balance.
References
Liu Y. et al. Dietary interventions and nutritional strategies for menopausal health: a mini review. 2025.
Jing Y. et al. The effect of aerobic exercise on sleep disorder in menopausal women: a systematic review and meta-analysis. 2024.
Minihane AM et al. Omega-3 fatty acids, brain health and the menopause. 2025.
Rawji A. et al. Examining the effects of supplemental magnesium on self-reported anxiety and sleep quality: a systematic review. 2024.
Wang J. et al. Does omega-3 fatty acid supplementation have beneficial effects on cardiometabolic biomarkers in postmenopausal women? 2023.
