You get the suggested 8 hours of sleep but still often feel exhausted. No matter how much rest you get, your energy levels are at an all-time low... And the coffee isn't helping, either.
Simple things like taking a walk or doing a load of laundry could be physically draining.
If you wonder why you are always tired despite your cat naps and 5 cups of coffee, it may be time to try a cleanse.
Symptoms of Low Energy
The life of a woman is pretty intense. From our cyclical nature to the demanding schedules of modern living to the chemicals in our food - it's no surprise that many of us feel depleted.
Here are some common symptoms of low energy:
· Fatigue - Persistent tiredness and a lack of energy are common indicators of low energy levels. This fatigue may not be relieved by rest or sleep.
· Difficulty Concentrating - Low energy levels can impact brain function, leading to difficulty concentrating, memory problems, and reduced mental clarity.
· Irritability - Feeling easily frustrated, agitated, or irritable can be a sign of low energy. Fatigue can affect mood and emotional well-being.
· Muscle Weakness - Weakness in the muscles, a general feeling of lethargy, and a lack of strength may indicate low energy.
· Sleep Disturbances - Low energy can disrupt sleep quality, leading to insomnia or poor sleep patterns. Excessive sleepiness during the day may also be a symptom.
· Reduced Physical Endurance - Low energy may cause decreased stamina and make engaging in physical activities and exercise challenging.
· Changes in Appetite - Fatigue can negatively impact appetite, leading to either increased or decreased food intake, resulting in weight gain over time.
· Mood Swings - Feelings of sadness, mood swings, or anxiety can result from fatigue.
· Reduced Libido - Low energy levels can impact sexual desire and lead to a decreased interest in intimate activities.
· Headaches - Persistent headaches or migraines may be associated with low energy.
Causes of Low Energy In Women
Women's health is complex. And the causes of fatigue have not been narrowed down to one factor over another. Various factors can cause low energy in women, and often, it's a combination of several issues.
Poor Nutrition
Food and fatigue are connected. Don't believe me? Think about how you feel after you eat a healthy salad vs. Chinese takeout—that tired, can't get off the couch, unbutton your pants energy... You know exactly what I'm talking about.
A healthy diet seems out of reach for many Americans. The majority of people today are on the go, which means an uptick in convenient processed foods, snacks, and drinks. But often, convenience comes with a cost, especially if we are not careful.
Most major food companies use preservatives, additives, artificial sweeteners, inflammatory seed oils, "natural" flavors, food dyes, enriched flours, and so on...all of which play a part in keeping you chronically tired.
And the biggest contributor to fatigue? Refined sugar. It is in EVERYTHING, from your favorite salad dressings to your granola parfait, and companies use all types of different names to disguise it from the consumer.
The truth of the matter is that these foods are anything but healthy; even when they come in a healthy-looking package, they lack essential vitamins and nutrients and may contribute to fatigue and weight gain [1].
Dehydration
Staying hydrated is an essential part of women's health. Because of the cyclical nature of women's bodies, from menstruation to pregnancy to menopause, hydration is crucial. Dehydration can make women more susceptible to dizziness, headaches, or irritability, contributing to fatigue.
Hormonal Changes
Hormones are responsible for regulating many parts of the body and are one of the most common causes of fatigue in women. Many women experience some form of hormonal imbalance [2].
Chemicals in our food, household products, beauty products, fragrances, and environmental factors are known as endocrine disruptors, which quite literally means hormone disruptors.
Cortisol, the stress hormone, can disrupt our natural circadian rhythm, a cycle of alertness and sleep patterns over 24 hours. This can lead to sleep problems and contribute to feelings of fatigue. Constant stress hormone activation through stress and anxiety can also cause fatigue.
Hormonal changes can affect thyroid function, which often results in extreme fatigue. Thyroid hormones influence our metabolism, weight, body temperature, skin, hair, nail growth, and energy levels [3]. Conditions like hypothyroidism and hyperthyroidism can affect our metabolism and result in fatigue.
Additionally, sex hormones like estrogen and progesterone, especially during menstrual cycles or menopause, can affect energy regulation. Hormonal changes influence a lot more than just hot flashes and night sweats. During these cycles, neurotransmitters in the brain can impact the body's energy, contributing to persistent fatigue.
Obesity
Carrying excess weight strains the body's organs and systems, including the cardiovascular and respiratory systems. This extra strain can lead to fatigue, as the body works harder to perform everyday activities.
Hormonal changes related to being obese can raise the risk factor of diabetes, heart disease, and insulin resistance, causing a dip in blood sugar levels, which causes energy spikes and dips.
Obesity is often associated with sedentary behavior, contributing to low energy. About 40% of people who are obese also suffer from sleep apnea, a sleep disorder that can significantly increase the lack of sleep [4].
Iron Deficiencies and Anemia
Due to nutritional deficiencies and blood loss during our menstrual cycles, we women are more susceptible to iron deficiencies and anemia. Iron is crucial for making red blood cells, which carry oxygen throughout the body. When there's not enough iron present, we can suffer from weakness and fatigue.
Depression and Mental Health
Depression often presents with symptoms of low energy, persistent sadness, and lack of motivation. Stress, burnout, and other mental health issues can lead to exhaustion and low energy. Taking care of mental well-being is crucial for overall vitality. It's essential to seek professional help if you suspect depression is the reason behind fatigue.
Medication Side Effects
Some medications may cause fatigue as a side effect. Medications can make people feel tired because some drugs, like those for pain or high blood pressure, can have a sedative effect or alter brain chemicals. If you experience extreme fatigue from medication, you can consult your healthcare provider for possible adjustments or alternative options.
*I'd like to point out that the above symptoms may indicate various health conditions. If you or someone you know is experiencing severe symptoms of low energy, it is advisable to consult with a healthcare professional for a thorough evaluation and appropriate guidance.
Naturally Support Your Energy
Ladies, despite what you've been told, you can support your energy levels naturally. And no, you do not need to waste money on expensive supplements to do so. Here's how:
Balanced Diet
Leave bad dieting advice behind you. Despite what you may have heard or read online, do not count calories or avoid carbs—two common misconceptions in the health sphere that may be detrimental to women's health. Your body was designed to thrive on carbs for energy. And as a woman, you need calories for nourishment, especially since your cycle constantly changes.
Eat plenty of healthy carbs from fruit, potatoes, and healthy whole grains, like brown rice or quinoa. Drink plenty of water and herbal teas throughout your day.
Flood Your System With Nutrients
Fatigue is a telltale sign that you may need a reset and some nutritional support.
Flood your system with high-iron foods like spinach, Swiss chard, almonds, and cashews. These foods may support your body, especially when dealing with low energy and fatigue [5].
Chlorophyll is another treasure when it comes to energy support. This is the green pigment found in plants like dark leafy greens. It's well known for its potential to support the body's natural processes. Because chlorophyll is loaded with antioxidants, it may help neutralize free radicals, a response to exposure to pollutants, processed foods, and environmental factors.
Raw Generation's cleanses make it simple to get essential vitamins and nutrients, like iron and chlorophyll, from dark leafy greens and raw nuts. This concentrated form of nutrients is easy to add to any daily routine.
Consider Reducing Refined Sugar
Consider avoiding table sugar, high fructose corn syrup, and any ingredient ending in "ose." Consider avoiding processed foods like cakes, cookies, sugary cereals, yogurts, coffee creamers, sauces, granola, and so on.
Not only may these sugars work against your weight management goals, but they may also contribute to fatigue. And are highly processed with chemicals and icky ingredients. They have virtually no nutritional value and may contribute to weight gain.
Eat natural sugars from fruit, raw honey, maple syrup, dates, unrefined coconut sugar, or yacon syrup instead. These naturally sweet sugars contain plenty of beneficial vitamins, nutrients, and minerals, rather than empty calories like processed sugars.
Move Your Body
Move your body however it feels best. Go for walks. Run. Take a spin class. Dance. Just move! If you have a desk job, take short breaks throughout the day to stretch and move around. Movement may support your heart health, your metabolism, and, most importantly, help regulate your energy levels.
Support Your Hormones
Supporting your body through clean eating is a good place to start when trying to reduce fatigue and support your hormones. As I have mentioned, exposure to pollutants, stress, and endocrine-disrupting chemicals can cause your hormones to be whacky. Supporting them through clean eating, hydration, and omitting refined sugars and processed foods from your diet may help get your hormones back on track.
Don't Rely on Caffeine
There is nothing quite like a cup of coffee in the morning, but it's so easy to become reliant on this stimulant. And while it may give you a temporary boost, using caffeine for energy may be counterintuitive. Excess caffeine use may lead to significant adrenal fatigue and energy depletion and leave you in a cycle of needing more and more of it to "function." This is not the way to address fatigue, as it can lead to sleep disturbances, dehydration, and even anxiety, deepening feelings of low energy.
Prioritize Sleep
This one may seem obvious, but consider prioritizing sleep. Getting enough sleep may not be the culprit behind low energy or fatigue. However, good sleep habits are crucial for your body as a whole. When you sleep, your body repairs cells, tissues, and muscles [6]. Not to mention, gut health is linked to quality sleep. When prioritizing sleep, we give our body recovery time to support brain function, manage weight, rejuvenate cells, prevent fatigue, and support immunity. There's a reason it's called beauty sleep.
Manage Your Stress Levels
Deep breathing exercises, mindfulness, and working out are all great ways to keep your stress levels at bay. Chronic stress can contribute to fatigue, so finding effective ways to manage stress is crucial.
Try a Cleanse To Support Your Energy
If you're a woman who's constantly feeling tired despite getting enough sleep, a cleanse may be just what you need to help combat that fatigue.
A cleanse is the entryway to making positive changes, eating a balanced diet, getting essential nutrients, and staying active. Raw Generation's Lower Sugar* Deep Detox Cleanse is an easy and delicious way to flood your system with fatigue-fighting ingredients.
Sources:
[1] Always Sleepy? These 6 Common Foods Might Be to Blame (Today.com)
[2] 11 Unexpected Signs of Hormonal Imbalance (Northwell Health)
[3] Thyroid and Parathyroid Hormones (Endocrine Society)
[4] Obesity, Sleep Apnea, and Hypertension (AHA Journals)
[5] Vegetarian Foods That Are Loaded With Iron (Healthline)
[6] What Is The Purpose of Sleep (Healthline)
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new dietary program, especially if you are pregnant, nursing, or managing a medical condition.
