Do you feel burnt out and overwhelmed some days? Hustle culture and the constant demands of modern life can wear you down very quickly. Even if you’re eager to get more things done, your bodies might not be able to keep up.
As a woman, do you find yourself constantly wondering why our energy levels waver? Let’s start with the basics — women burn and use up energy differently than men. Women have a lower basal metabolic rate (BMR) as compared to men, meaning they use up less energy than their male counterparts. Women are also much better at storing energy as fat than men, which is why it’s common for women to take longer to lose body fat over time.
A woman’s menstrual cycle is also an important factor when it comes to energy differences. The hormonal fluctuations that a woman experiences throughout the cycle can lead to ups and downs in energy levels.
Women also produce less testosterone than men — a hormone responsible for increased metabolism and energy use. On the other hand, women produce more estrogen, a hormone responsible for energy balance and regulation. This is why women tend to use up less energy than men on a daily basis.
How can you increase your energy levels? Here are some tips and suggestions to give your energy levels a boost:
When it comes to diet and nutrition, eating smaller meals may be the key to better energy levels. Women have lower metabolic rates and have a higher proportion of body fat compared to men. Eating too much can lead to an increase of weight, which can lead to lower energy levels.
If you are more conscious about your weight, you can consult your dietician for smart meal plans. This helps to ensure you get all categories of nutrition through food, which is a vital source of energy. Small but frequent meals can help in maintaining your energy throughout the day. This also prevents the eternal struggle to lose weight.
Your quality of sleep is crucial to maintaining energy levels. This is because various hormones and metabolic processes are influenced by the amount and quality of sleep you receive. Hormones essentially instruct your cells on what to do, by signaling the adenosine triphosphate (ATP) to produce more energy for the cells.
Having trouble sleeping? Try listening to music, doing some yoga, or engage in meditation to help you to fall asleep.
Consistent exercise and physical activity helps to increase your energy levels, and also helps in balancing hormones, which might lead to a more consistent level of energy for women.
Exercise ensures you sleep more soundly at night, and also helps with oxygen circulation, giving your cells more energy to burn. Aim for at least 30 minutes of moderate-intensity exercise per day, such as brisk walking, cycling, or swimming.
Dehydration can cause fatigue and decreased cognitive function. Aim to drink at least 8 cups of water per day, and more if you are physically active or live somewhere with a hot climate.
Chronic stress can drain your energy levels massively. Try to incorporate stress-management techniques such as meditation, deep breathing, or yoga to help reduce stress. By incorporating more relaxation activities into your day, it will reduce tension, and that will help you maintain your energy levels.
Taking quick breaks throughout the day can help prevent mental fatigue and improve productivity. Try to take a 10-15 minute break every hour or two, and use that time to stretch, walk around, or do something relaxing.
Rather than chase after energy spikes, you should be aiming to keep your blood sugar levels balanced so your energy levels are maintained. Reaching for sugar-filled snacks or sweets can give you a short-term energy boost, but it wears off quickly and can leave you feeling wiped out or even more tired than before.
Instead of consuming foods high in added sugar, try swapping them out for whole grains. Whole grains are an excellent source of complex carbohydrates, which are slowly digested and absorbed by the body. This slow digestion provides a steady release of glucose into the bloodstream, which helps to maintain consistent and balanced energy levels throughout the day.
You may not always get the nutrition levels you need through your diet. In situations like this, consider adding supplements to your diet to get the nutrients that you need. Certain supplements such as vitamin B12, iron, and magnesium can help boost energy levels. However, it's important to talk to your doctor before taking any supplements to determine if they are right for you.
If you’ve checked all the above boxes and are still wondering how to increase your energy levels, taking proper dietary supplements can help. Here are some of the energy supplements you can consider:
Iron is an essential mineral that plays a critical role in transporting oxygen throughout the body. When the body is low in iron, it can lead to anemia, which can cause fatigue and low energy levels, particularly in women who have higher iron needs due to menstruation and pregnancy. Iron supplements can help improve energy levels in women with iron deficiency anemia.
However, it is important to note that taking too much iron can be harmful and potentially toxic, so it is essential to speak with a healthcare provider before starting iron supplements.
*Iron should only be taken if prescribed by your doctor.
This herb has been known to improve the quality of sleep, which is essential in maintaining one’s energy levels. Ashwagandha also contains compounds known as adaptogens, which can help the body better manage stress and improve energy levels.
Magnesium plays a vital role in many of the body's processes, including energy production. Taking magnesium supplements can help improve energy levels in women by supporting the body's energy metabolism and reducing fatigue.
It is also involved in the production of adenosine triphosphate (ATP), which is the primary source of energy for the body's cells. Without enough magnesium, the body cannot produce ATP efficiently, which can lead to fatigue and low energy levels.
In addition to its role in energy metabolism, magnesium can also help reduce fatigue by supporting healthy sleep. It has been shown to promote relaxation and improve the quality of sleep, which can lead to more energy during your waking hours.
The B vitamins are a group of essential water-soluble vitamins. They play a vital role in energy production and metabolism, as well as the production of red blood cells, which carry oxygen to the body's tissues and organs. Without enough red blood cells, the body's tissues and organs do not receive enough oxygen, leading to fatigue and low energy levels.
Acetyl L-carnitine supplements can help improve energy levels in several ways. Firstly, it helps to transport fatty acids into the mitochondria, which are the powerhouses of cells, to be burned for energy.
By enhancing mitochondrial function, Acetyl L-carnitine can help improve energy levels in women. It can also help to increase metabolism by promoting the use of fat as an energy source.
Vitamin C needs no explanation. It is an essential nutrient that plays an important role in several functions within the body, including the immune system, skin health, and energy production. While it does not directly provide energy to the body, it can help to improve energy levels in women by supporting key functions within the body.
Iron absorption is enhanced with Vitamin C, which is essential for the production of hemoglobin in red blood cells. By improving iron absorption, it helps to increase the amount of oxygen delivered to the cells, which can boost energy levels.
Vitamin C has also been shown to reduce feelings of fatigue and improve mood. It does this by supporting the adrenal glands, which are responsible for producing hormones that regulate energy levels and stress response in the body.
When the body is fighting off an infection or illness, it requires more energy to do so. Vitamin C supports the immune system by boosting the production of white blood cells, which help fight off infections. By doing so, it also helps the body conserve energy and prevent fatigue.
When it comes to increasing your energy levels as a woman, consider your diet, sleep, exercise, and supplementation. A holistic approach, coupled with supplements, gives you the energy you need to go about your day feeling energised.
Try incorporating a nourishing diet plan into your daily routine, avoid too many cups of coffee, and consume vitamins daily.
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Find out more about supplements we have here at Vitable:
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.