Female Fatigue: Causes & Energy Boosting Solutions


Always tired and have no energy? It's a constant and persistent concern among women worldwide. This pervasive sense of fatigue can stem from various causes, ranging from nutritional deficiencies to lifestyle factors. Let's explore why this happens and uncover effective strategies to boost energy levels naturally.

Understanding Female Fatigue

Female fatigue isn't just about feeling sleepy; it's a lack of energy that affects daily life. Several factors contribute to this condition, including hormonal fluctuations, stress, a poor diet, and insufficient sleep. These elements can intertwine, creating a cycle of ongoing tiredness that's hard to break.

How to Boost Energy When Tired

Boosting energy when feeling fatigued (especially for women experiencing ongoing tiredness) involves more than just temporary fixes. It demands a holistic approach that considers physical, emotional, and nutritional aspects of one's lifestyle. Here's an elaboration on the topic, drawing from the principle that incorporating regular physical activity into one's routine is a cornerstone of increased energy levels: 

1. Understand the Role of Exercise


Exercise is a powerful tool against fatigue. Regular physical activity can significantly enhance your energy levels through several mechanisms. Firstly, it improves the efficiency of your heart, lungs, and muscles, making everyday tasks feel less exhausting. Secondly, exercise stimulates the release of endorphins, often referred to as the body's "feel-good" hormones. These natural mood lifters combat stress and depression, which are common culprits behind feelings of fatigue. Engaging in activities like brisk walking, cycling, swimming, or yoga for at least 30 minutes most days can provide these benefits.

2. Prioritise Quality Sleep


Fatigue often stems from poor sleep habits. Quality sleep is crucial for energy restoration, cognitive function, and overall health. Establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Create a restful environment in your bedroom, free from electronics, and consider a pre-sleep routine that includes relaxation techniques such as reading or meditation to help signal your body it's time to wind down.

3. Nutrition for Energy


What you eat plays a pivotal role in your energy levels. Opt for a diet rich in whole foods, lean proteins, complex carbohydrates, and healthy fats. These nutrients provide a steady source of energy throughout the day, unlike high-sugar snacks and drinks that lead to energy spikes and crashes. Additionally, staying hydrated is essential, as even mild dehydration can cause fatigue. Aim for at least 8 cups of water a day, more if you're active or live in a hot climate.

4. Manage Stress

Chronic stress depletes your energy reserves, leading to burnout and fatigue. Implement stress-reduction techniques such as deep breathing, mindfulness meditation, or progressive muscle relaxation. Allocating time for hobbies and interests outside of work can also help balance your life and restore your energy.

5. Seek Social Support

Connecting with friends, family, or support groups can provide emotional energy boosts. Social interaction can improve mood and reduce stress, indirectly combating fatigue. Whether it's a quick chat over coffee, a phone call, or participating in group activities, social connections can be a powerful antidote to fatigue.

6. Consider Health Check-ups

Sometimes, persistent fatigue may be a sign of underlying health issues such as anaemia, thyroid disorders, or vitamin D deficiency. If you're constantly feeling exhausted despite making lifestyle adjustments, it may be worthwhile to consult a healthcare professional. They can conduct tests to rule out or treat any possible medical conditions contributing to your fatigue.

Incorporating these strategies into your lifestyle can not only boost your energy when tired but also improve your overall health and well-being. Remember, the key to combating fatigue is a balanced approach that includes physical activity, proper nutrition, quality sleep, stress management, and social support. 

What to Eat to Boost Energy

Diet plays a crucial role in managing energy levels. Incorporating foods high in iron, such as spinach and red meat, can combat fatigue, especially for women prone to iron deficiency anaemia. Foods rich in omega-3 fatty acids, like salmon and walnuts, have been shown to reduce feelings of tiredness. Don't forget about complex carbohydrates and whole grains; they provide a steady release of energy throughout the day.

Best Supplements for Energy and Combatting Fatigue

MCT Powder

Medium Chain Triglycerides (MCTs) are unique fats that differ from the long-chain triglycerides found in most foods. What sets MCTs apart is their ability to bypass the usual digestion process and go straight to the liver, where they are quickly converted into ketones. These ketones then act as a rapid energy source for the body and brain, making MCTs a potentially effective tool for boosting energy and combating fatigue.

This direct energy conversion can be particularly beneficial during exercise or periods of high mental demand, providing a sustained energy boost without the crash associated with sugary energy sources. Furthermore, because MCTs are less likely to be stored as fat, they can also support fat metabolism, which is an added bonus for those looking to maintain or achieve a healthy weight.

Incorporating MCT oil into your routine could offer an alternative energy source, helping to reduce feelings of fatigue and improving focus and endurance. This can be especially helpful for those engaging in intense physical activity or facing energy slumps during the day. However, it's important to use MCT oil as part of a balanced lifestyle that includes a healthy diet and regular exercise for optimal benefits.

Greens Powder

While a balanced diet is crucial, supplements can provide additional support. Melrose Greens Powder stands out as a convenient and effective solution. Its blend of nutrient-rich greens promotes overall health and energy. Whether you're looking to support your workouts or need an afternoon pick-me-up, adding a scoop of Greens Powder to your meals or beverages can make a significant difference.

Melrose Health's Greens Powder range, including the Essential Greens Powder and Barley Grass Powder, is specifically designed to address various wellness needs. These powders are not only beneficial for boosting energy but also support detoxification and gut health. With Melrose, enhancing your diet with the goodness of greens has never been easier or more delicious.


How to Incorporate Greens Powder into Your Diet


Versatility is one of the many benefits of Melrose Greens Powder. Easily mixed into water, smoothies, or your favourite recipes, it's an effortless way to boost your nutrient intake. For those busy mornings or on-the-go, it ensures you don't miss out on the essential vitamins and minerals needed for optimal energy.

If you're a woman wondering, "Why am I always tired and have no energy?" It's essential to take a holistic look at your health and lifestyle. By adjusting your diet, addressing any underlying health issues, and making specific lifestyle changes, you can significantly boost your energy levels. Remember, if fatigue persists despite these efforts, it's important to seek medical advice to rule out more serious health conditions. Empower yourself with knowledge and take proactive steps towards a more energised life.

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Danny Urbinder

Danny Urbinder is a qualified naturopath and lecturer. He has been passionate about complementary and integrative medicine for over 25 years.

As a qualified naturopath who graduated from the Southern School of Natural Medicine, Danny lectured in Nutritional Biochemistry at the Australian College of Natural Medicine for many years. He also worked in functional pathology at Australian Reference Laboratories as Technical Services and State Manager.

For 15 years, since 2005, Danny worked at BioCeuticals as Director of Education and Director of Clinical Services. In 2012 he created and headed up FX Medicine, an online education platform bringing together education, research news and stories, to provide a high-quality reference source for those seeking evidence-based information on complementary and integrative medicine.