Menopause, ADHD & energy: a bioenergetic guide to focus & hormonal balance

By Simone Thomas – Reformed Wellbeing

Experiencing brain fog, poor focus, and emotional ups and downs during menopause? If you’re also managing ADHD, these symptoms can intensify significantly. But this is more than just hormonal fluctuation; it's a metabolic issue rooted in cellular energy production.

From a bioenergetic perspective, both menopause and ADHD are linked to impaired mitochondrial function the part of your cells responsible for producing energy (ATP). During menopause, falling levels of estrogen and progesterone reduce mitochondrial efficiency, while ADHD is already associated with low dopamine and disrupted glucose metabolism in the brain. The result: mental fatigue, overwhelm, and reduced ability to focus or manage stress.

The Overlap of Menopause and ADHD
This energy deficit can manifest in daily life through:

• Brain fog and memory lapses
• Emotional reactivity and anxiety
• Difficulty initiating or completing tasks
• Low motivation and mental burnout

Understanding these symptoms through the lens of energy availability opens up a powerful, nutrition based pathway for support and improvement.

Five Bioenergetic Strategies to Restore Focus and Balance

1. Prioritise Natural Sugars. The brain depends on glucose. Begin the day with fruit or fresh juice combined with protein to stabilise blood sugar and provide immediate fuel for the brain. Avoid intermittent fasting and low carbohydrate diets, which increase stress hormone production and impair thyroid function.
2. Choose Easily-Digested, Pro-Metabolic Proteins Include proteins such as dairy, gelatin, eggs, and white fish. These support neurotransmitter synthesis and are less inflammatory than PUFA rich meats like pork or dark poultry.
3. Eliminate Polyunsaturated Fats (PUFAs) PUFAs, found in vegetable oils, seeds, and nuts, suppress mitochondrial function and increase oxidative stress. Replace them with protective saturated fats like butter, coconut oil, and dairy fat to support metabolic health.
4. Support Thyroid Function and Lower Stress Hormones.Eat every 3 to 4 hours to prevent dips in blood sugar that trigger cortisol release. Incorporate foods rich in sodium and potassium to support adrenal balance and nervous system stability.
5. Stabilise Night-Time Blood Sugar for Better Sleep.A small bedtime snack containing easily digestible protein and carbohydrate such as warm milk with honey can prevent overnight blood sugar drops and reduce nighttime awakenings linked to adrenaline surges.

Take the Next Step
Menopause and ADHD do not have to diminish your clarity, confidence, or daily function. By addressing the root cause energy availability at the cellular level you can experience real improvements in focus, mood, and hormonal balance.
To learn more about how to support your health with a bioenergetic and nutritional approach, or to explore 1:1 consultations and group support, visit: www.simonethomas.com