It is normal to feel tired after a stressful day. But, what happens if fatigue becomes the new normal for you? Are you waking up tired? Do you find it difficult to concentrate at work? Is it only the power of coffee that keeps you going throughout the day?
If yes, it may be a case of you having low levels of energy.
There are quite a few reasons as to why women tend to have less energy. This includes insufficient/sleep deprivation, chronic stress, poor diet, lack of exercise, hormonal problems and even some internal body malfunctions. While feeling tired may be normal after a certain week of not sleeping well or after sleeping soundly, if this fatigue stays for a long time, it indicates that the body is in need of some intervention.
Women have it tough out there. Between their careers and personal relationships, their families and their own needs, it can be hard to manage it all. As such, some women may feel that they have no choice but to accept that they will always feel tired.
However, being constantly exhausted should not be normal and understanding the root causes of low energy can help you to make wise choices, know what to look out for and when to seek medical attention.
What are low energy levels?
Low energy levels can be described as a continuous feeling of exhaustion, fatigue or lack of emotional/physical strength. This may interfere with your ability to perform your daily tasks, work, carry out physical activities, have sex, concentrate, socialize and even work or study.
Healthy levels of tiredness should disappear after you have taken a good rest or had a good meal and drink plenty of fluids. However, if you are always tired or feel tired even when you have had rest or fed your body well, there might be something going on.
Fatigue can present itself differently for different people. Some people may feel physically drained while others may also feel mentally weak and unable to focus. For most cases, the following signs and symptoms are commonly reported;
Feeling physically tired
Low sex drive or interest in doing any physical activity
Irritability and mood swings
Lack of motivation or fatigue even when resting or sleeping sufficiently.
The most common causes of low energy levels in women are;
- Poor or insufficient sleep
Lack of good sleep is among the most common causes of fatigue. When we sleep, our brain and body recover and repair themselves. However, not getting sufficient sleep can lead to us waking up tired instead of refreshed and rested.
We may also develop poor concentration, have poor memory, feel depressed or even stressed.
Some of the common reasons we may have poor sleep include;
Having an inconsistent sleeping pattern
Stress and anxiety
Exposure to screens right before going to bed or trying to fall asleep
Consumption of certain drinks right before sleeping or when trying to fall asleep.
Having uncomfortable sleeping conditions
- Chronic stress
Chronic stress is another very common cause of fatigue. Stress helps us to stay alert and ready for action, which is good, but when it becomes chronic, it can impact our levels of energy tremendously.
Women may become stressed from their careers, their families or friends, finances, caring for aging parents and even self-imposed stress. This can have them feeling mentally and physically drained, and unable to handle other challenges.
Some of the symptoms that point to stress and subsequent fatigue include; poor sleep, poor concentration, feeling emotionally drained and even having poor emotional stability.
Managing stress is important for women to deal with fatigue effectively. It is vital to develop ways to manage stress, such as yoga, exercising, walking, meditation or even breathing exercises. Sometimes, it helps simply to take a deep breath or go for a walk in the park to help you feel better.
- Poor nutrition
Poor nutrition can be a great contributor to fatigue and poor energy levels in women. Lack of the right nutrients can leave the body drained and without the energy to carry out daily activities.
It is very easy to feel tired and sluggish if you are constantly skipping meals or eating unhealthy foods. Poor energy levels can also affect your ability to concentrate, as well as your productivity. It is important to make sure you feed your body healthy foods and allow it to remain well-nourished.
Your diet should consist of lots of vegetables and fruits, whole grains, foods with protein in them and healthy fats. It is very important to drink lots of water and remain well-hydrated.
It is not healthy to try to eat a certain type of food that will boost your energy levels as this seldom works. It is healthier to make sure you eat regular meals that have a balance of the food groups mentioned above. This will reduce the chances of you developing chronic conditions due to poor diet, as well as reduce the chances of you becoming obese or overweight.
- Lack of physical activity/exercise
It can seem counter-intuitive to workout when you are already tired, but not getting enough physical activity can actually leave you feeling more drained. This is because exercise helps to boost both your physical and mental abilities. Lack of physical activity can contribute immensely to poor sleep, stress, poor concentration and even a poor mood.
Exercise can be as simple as getting up and dancing to your favorite song or stretching. It does not have to be going to the gym and working out for hours.
- Hormonal imbalance
Hormonal imbalance is a very important cause of fatigue that seems to specifically affect women. This is mainly because women have to deal with a myriad of hormonal changes during their lives. The changes take place at puberty, during pregnancy, after childbirth, as they approach menopause and as they enter menopause.
These hormonal changes can contribute to a number of symptoms including; changes in sleep pattern and mood, and fatigue.
It is important to note that hormonal fluctuation is normal and is not a disease. However, if you notice that your fatigue persists alongside other symptoms, it would be wise to consult a doctor to help rule out any other conditions.
- Nutritional deficiencies
Some people may also feel fatigued due to certain nutritional inadequacies. Lack of iron in the blood can contribute to tiredness greatly as lack of this mineral reduces the amount of oxygen that reaches the body tissues. Deficiencies of other vitamins such as B12, vitamin D and folic acid can also contribute to tiredness and fatigue.
It is important to note that although a deficiency in these vitamins can make you feel tired, it does not mean that the symptoms will be resolved simply by taking supplements. It is important to talk to your doctor if you suspect any of these deficiencies.
How low energy levels can affect women’s lives?
Low energy levels have a great effect on people’s lives. It may make day to day activities, such as work, challenging. When we are low on energy, we are not able to perform our best. We may find it hard to concentrate and make proper decisions. We may also have problems recalling important information or solving a problem creatively.
Physical activity becomes difficult to adjust to, especially if you are tired. When tired, we tend to feel the need to sit down more and also spend a lot of time trying to get back to sleep. However, it is very important to get up and do something physical if you want to feel well rested again.
Fatigue may also affect our social relations. A tired person is often not in the best position to interact with others or engage in any social activities. In fact, a person who is tired will most likely prefer to be alone rather than interact with people. This is because interaction with people drains a tired person too much.
Fatigue can also affect our emotional stability if it persists for a long time. We may find it challenging to cope with everything that is happening. A woman may feel disappointed in herself if she is not able to reach her expectations and goals. This can also trigger emotional problems such as depression and poor body image.
Fatigue is not usually a bad thing, as it indicates that the body is asking to be taken good care of. It indicates that there is something going on that needs to be addressed.
Natural ways to increase energy levels
There is no magic way to ensure that you have lots of energy, but there are certain things people can do to feel more energetic.
Getting adequate sleep
Getting a good night’s sleep is the best way to ensure that you wake up well-rested and energetic. It is important that you get the right number of hours when sleeping and also to develop a good sleeping pattern. It also helps to create a good sleeping environment.
Having good meals
Avoiding foods that will make you feel tired and unhealthy is a good way to ensure that you feel energetic. It is important to eat healthy meals that are full of nutrients. You should ensure that you eat foods with proteins, carbohydrates, healthy fats, fiber, and minerals in them. Good healthy foods include; eggs, whole grains, fruits and vegetables. Having a good breakfast will also help to ensure that you do not feel too tired all through the day.
Drinking lots of fluids
Not having enough fluids in your body can make you feel tired and unable to concentrate. It is important to drink more water and also to make it a point to drink regularly throughout the day.
Physical activity
Maintaining good levels of physical activity is important to keeping you healthy and energetic. It is very important to develop a good exercising regime and to make it a habit. Exercising is not about spending hours at the gym doing strenuous workouts. It is more about getting your body to move and strengthen regularly.
Taking breaks
When working, it is very important to take regular breaks to ensure that your body and mind do not get overtired. This can be done by taking short breaks and doing relaxing activities. Some good break activities include; sitting outside in the fresh air, stretching, taking deep breaths or even just sipping some water. You can also take short walks and spend some time relaxing or away from electronic devices.
Certain Foods that might help increase energy levels.
Although food is not the main source of energy, a good diet is important in ensuring that our bodies can produce energy and also function optimally.
Proteins: Proteins are very important in muscle development and general body function. Some good sources of protein include; eggs, fish, beans, lentils, yogurt, tofu, and many others.
Whole grains: Whole grains are also important in the diet as they have lots of fiber and other nutrients in them. Some of the foods that have whole grains in them include; whole grain bread, oats, and brown rice, among others.
Fruits and Vegetables: Fruits and Vegetables are packed with all the essential minerals and nutrients we need for our bodies to function. It is important to ensure you have them in your diet.
Low energy and self-care:
Self care is commonly misunderstood as only shopping for clothes or going to the spa or even having a day off. Self-care is about making sure that you are taking good care of your body and emotional wellbeing. This includes; getting good rest, eating healthy meals and taking good care of yourself emotionally. Some women may fail to take care of themselves and put their needs last in everything they do. This can cause them to feel run down and unable to do their best in everything they do.
For females, self-care can be as simple as getting enough sleep, eating right, and taking breaks when needed.
When to see a doctor:
There are some instances where fatigue can be a symptom of a bigger problem. Some of the reasons for fatigue could be due to medications or supplements, nutritional deficiencies, sleep problems, hormonal fluctuations, or even serious health problems. If you are experiencing fatigue on a regular basis or if it occurs on and off, it would be wise to speak to your doctor.
FAQs about low energy levels.
What can be the cause of my fatigue?
There are a number of things that can contribute to fatigue. They include; inadequate rest and sleep, stress, poor diet, inadequate fluids, lack of exercise and hormonal imbalance. Other causes may include; the use of certain medications and nutritional deficiency. Fatigue can also be a result of other conditions in the body. For unexplained fatigue, it is wise to speak to a doctor.
Are there any natural ways to boost energy?
There are quite a few natural ways to boost energy. These include; getting enough and good quality sleep, eating healthy meals, staying well hydrated, exercising regularly, managing stress levels and taking breaks.
Can stress levels affect my energy?
Yes. Stress has a great impact on our energy levels. Chronic stress can reduce our energy levels significantly. Stress can also contribute to other causes of fatigue, such as poor sleep.
Can lack of sleep cause fatigue?
Lack of good sleep can definitely contribute to fatigue and tiredness. Poor sleep can also affect your moods, focus and overall wellbeing.
What should women eat when dealing with fatigue?
Women should eat healthy meals and foods including; whole grain foods, fruits and vegetables, and foods with protein in them. It is also important to ensure they drink lots of fluids.