Everyone experiences low energy at some times, but if this situation is at a level that can disrupt routine work and tasks, it becomes disturbing. Low energy in women is usually linked to hormonal changes and menstrual cycles. When their physiological characteristics are examined, women, who have a more complex structure than men, are sometimes governed by hormones and menstrual cycles, but there may be other reasons for this low energy. In this article, there is information about the causes of low energy in women and some solutions.
Causes of Fatigue in Women
If a person feels out of energy or is constantly tired, it may not be just because of their busy lifestyle. The underlying cause of this fatigue may be a basic health problem that needs to be addressed, or it may be a reason that can be improved with some lifestyle changes that will support the person in his daily routine. But being conscious about them can help you make some small changes and increase your energy level by raising awareness about it. These reasons are as follows under the main headings;
A woman’s menstrual cycle can be divided into two phases, follicular and luteal. The follicular phase begins on the first day of a woman’s menstrual period, from days 1-14. occurs in days. Estrogen and progesterone hormones are at their lowest at this stage, which means exercise will feel easier and recovery times will be faster. As the stage progresses towards day 12, estrogen and luteinizing hormone rise, causing an egg to be released from the ovaries, a process called ovulation. And during this period, when these hormones are at their peak, some women may notice their energy spikes. One reason is that estrogen promotes the release of sugar (glucose) into the muscles.
The second phase, the luteal phase, is a peak in progesterone levels, which causes your resting heart rate to increase and aerobic capacity to decrease. It probably makes the person feel like they’re running on a never-ending treadmill, while feeling very hot and uncomfortable. This phase of the cycle may be the right time for some women to do lower-intensity exercise. This is because progesterone makes glucose less available to the muscles, meaning they tire easily.
The key here is to listen to one’s body, because every woman has her own unique menstrual cycle. Therefore, at every stage, it should determine the right thing for itself and apply it.
Hormones are not the only factor when it comes to low energy levels, life in general also plays a big role. For example, diet, exercise, weight, busy work lives and housework can contribute to daily fatigue. Whether a woman is an employee or a housewife, she has duties to fulfill. And while fulfilling these duties for which he is responsible, or due to his conditions, there are times when he cannot comply with the rules of healthy life such as healthy eating and active lifestyle, or even he may not comply with them just because of his habits. As a result, a person’s general lifestyle is a factor that directly affects energy levels. In addition, according to a study conducted by ONS in 2018, women have 5 hours less leisure time than men, as they have more work and responsibilities such as childcare and housework, apart from working.
While this is a factor that can prevent them from paying attention to their diet, it can prevent the body from getting the vital nutrients it needs to function properly. Deficiencies in certain vitamins, such as vitamin D, folate, B12, and iron, cause low energy levels and fatigue.
Fatigue is a common symptom of diabetes and can result from both high and low blood sugar levels. Feeling tired is a common symptom of an underactive thyroid, also known as hypothyroidism. The thyroid is a small, butterfly-shaped gland in the neck that produces hormones that regulate your metabolism. An underactive thyroid gland causes insufficient production of these hormones. This means that the cells in the body are working more slowly than normal, causing symptoms such as fatigue, weight gain and muscle aches.
How to Increase Energy Levels in Women?
While some people see fatigue and low energy levels as the norm, they think it will always be like this. However, it is possible to overcome this by paying attention to some conditions and with simple steps. Among the things to do to increase energy levels are;
If the menstrual cycle is lowering your energy levels, a person can learn to use the different phases of this period to their advantage. It should be known that; Hormone levels are low in the early phase of the follicular phase, so low cardio exercise should be attempted and these should be basic exercises that don’t require a lot of endurance. As the ovulation phase continues in the cycle, your energy levels reach their peak. Hormones drop during the luteal phase, so light-to-moderate exercises are best. A hormone imbalance can also cause low energy levels and fatigue, so as hormones are expected to change with age, controlling their fluctuations during this period helps identify any issues.
If a person has consistently heavy menstrual cycles, it may be helpful to check for iron deficiency at this point. Low iron levels are associated with fatigue and can affect the ability to perform daily tasks effectively, as well as reduce exercise capacity. Also, care should be taken because if the person is doing a lot of endurance activities at the same time and is in the period of menstruation, such exercises can also cause iron deficiency and fatigue. For this reason, it is a very useful approach to have a blood test to detect iron deficiency.
When it comes to your lifestyle, diet is key to managing energy levels. There are certain nutrients that women should include in their diet; To give an example of these foods;
• Vitamin B12: Low levels of this nutrient can cause a certain type of anemia that can make a person feel tired and weak.
• Vitamin D: This nutrient is essential for bone health, but its deficiency can also cause fatigue.
• Creatine: A supplement that can help women maintain better energy levels during high-intensity workouts.
• Folate: Helps the body make red blood cells that carry the oxygen needed for energy throughout the body.
• Iron: Also necessary for healthy red blood cells and maintaining their oxygen carrying capacity.
• Magnesium: It supports the immune system as well as it is necessary for muscle and nerve functions.
In addition, it is important to avoid blood sugar spikes and keep blood sugar levels within a safe range, especially if fatigue is a result of diabetes or prediabetes. Walking, reducing your carb intake, snacking less and eating more fruits and vegetables, as well as doing more frequent light exercise can help keep your blood sugar levels in check.
If the fatigue is persistent and worried that it may be caused by an underlying condition such as diabetes or thyroid problems, a simple blood test can be done to determine the cause or rule out these conditions. If he is worried that low energy levels may be related to another health condition, it is recommended to consult a specialist and determine with necessary tests and tests. Some of the tests applied to detect the underlying causes of fatigue;
• Enhanced thyroid control
• Immune system function tests
For many women, the culprit causing their fatigue is their busy schedules and daily routines, but it could be so much more. Lack of energy is a natural occurrence during the female menstrual cycle due to fluctuating hormone levels. Understanding and monitoring the cycle can help you plan exercise and make the most of your body systems without overdoing it and increasing fatigue.
Lifestyle choices can make an important contribution to preventing a person from feeling tired all the time. While it is necessary to take the time to analyze where and how some small changes can be made, this can make a big difference.
Writer: Ozlem Guvenc Agaoglu