Something I hear quite often from busy women (especially new Mammas) is:
“I get to the end of the day and I’m just so exhausted.”
“I’m really struggling with energy levels at the moment – like I’ve only got enough to keep up with the day to day, nothing left for me, or exercise, of for fun”.
This article explores common causes of those low energy feels, and gives simple suggestions to help boost your energy.
Sleep Is Your Superpower
Now I know you know, how sleep (or a lack there of) can impact your energy levels (not to mention your mood, ability to concentrate, blood pressure, mental health, recovery from exercise and immunity). Yes, Sleep is your absolute superpower – thats why I mention it first and foremost – but this isn’t an article about SLEEP. Sleep deserves its own article (you can find that article here).
Today I wanted to share a bunch of other things that could be zapping your energy levels.
Common Causes Of Low Energy In Women
- Shallow Breathing
- Lack of Movement
- Mild Dehydration
- Lack of Nourishment
- Workplace Related Causes (Shift work, workplace stress, burnout, long work hours or stressful work environment)
- Mental Health Conditions (Anxiety, depression and seasonal affective disorder)
- Health and Medical Conditions (For example: COVID, infections such as cold and flu, anemia, thyroid disorders, sleep apnea and autoimmune disorders.)
I explore the first 5 in more detail below + give suggestions on HOW you can make some little adjustments to these areas that in turn can help boost your energy levels. **If you experience prolonged bouts of fatigue please consult your doctor **
1. Shallow Breathing
Breathing is one of the most essential actions we do every day, but so many of us don’t do it effectively or efficiently – have you ever thought about the way you breathe?
When we shallow breath (ie. short breaths held mainly in our chest/shoulders), we don’t get enough oxygen into our body which impacts our energy levels. For new Mums shallow breathing can also impact on post natal recovery, increase pelvic floor issues and impact on the repair of abdominal separation – all of which are exhausting to deal with daily.
Say Yes to focusing on your breathing today. It doesn’t have to be complicated. It can look like taking 5 big deep breaths when you wake up (ie. breathe in through nose filling your belly with air. Long sigh out of mouth relaxing your shoulders as you exhale); Doing three minutes of guided meditation with an app; Or simply just consciously focusing on your breathing while watching the kids.
2. Lack of Movement
When our body feels tight and sore from a lack of even gentle movement, it can make us feel tired and uncomfortable. It also often contributes to headaches and feelings of sluggishness.
The business or life and journey of motherhood can really impact our ability and desire to take time to move our body – but moving promotes healing, builds functional strength (which enables up to to keep up with everyday energy demands) and gives us an amazing sense of vitality.
Despite so many busy women (especially Mums) saying they are too tired to exercise, movement can absolutely energise you! Our bodies are made to move, want to move and love to move! So even gentle movement can create changes in our physical and emotional state. Especially when it’s movement we enjoy. Movement that lifts us up and makes us feel better. When you feel better, you definitely feel more energised.
Say Yes to gentle movement today. It doesn’t have to be complicated. It can look like parking your car further away; Doing 3mins of gentle stretching (whilst taking taking a few big deep breaths) before bed; Or doing one of our at home workouts
3. Mild Dehydration
Hydration plays a very important role in our body as it helps our body’s organs to function properly. However, many people don’t drink enough water and are actually mildly dehydrated more often than not.
When you are dehydrated (even just mildly) your body can’t function optimally and this can affect your immune function, bowel habits, ability to concentrate/focus and more.
Say Yes to drinking an extra glass of water today. It doesn’t have to be complicated. It can look like you having a small glass of water before your morning coffee; Or adding a herbal tea to your mid morning snack; Or packing a slightly bigger water bottle for work.
4. Lack of Connection
Have you ever caught up with a girlfriend and come away feeling re-energised and uplifted? Connection with others is so so sooooo important.
Life as a busy woman, especially during a pandemic, can be very isolating, and seriously impact our emotional and mental wellbeing, in turn often making us feel tired and lethargic.
Say Yes to connecting with a friend today. It can be a quick midmorning text to an old friend; Or calling someone on your way home from work; Or, combine movement with connection by joining a SAY YES workout. There is sooooo much more to our sessions than just fitness.
5. Are You Nourishing Your Body?
Maintaining our blood sugar levels with at least three balanced meals a day can have a huge impact on our energy levels. Most women I work with are so busy worrying about feeding their families or ‘doing aaallll the things’ they forget to feed themselves.
Say Yes to nourishing your body today. It doesn’t have to be anything complicated. Weatbix for breakfast + Sandwich for lunch + Spag Bog for dinner = happy days! Or, you could try smoothies for breakfast, dinner leftovers for lunch, and order in prepared meals for dinner. Don’t get too bogged down in the “what exactly should I be eating / not eating” side of things – start by focusing on meeting yourself where YOU are currently at, and doing a little bit better than what you did last week. Want support or ideas? Email me to tee up a CONSULT and we can work together to create a handful of realistic ideas you can get excited about! Woohoo email@example.com
A NOTE ABOUT IRON: Low iron levels can cause feelings of fatigue. Are you deficient in iron? Common causes include not getting enough iron in your diet, chronic blood loss, pregnancy and vigorous exercise. If you’re prone to low iron or worried about your iron I’d recommend a visit to your GP for a blood test (for iron but also folate and B12). Once you’re deficient it can be difficult to bring your levels up with diet alone, especially from plant sources.
READY TO SAY YES TO YOURSELF AND YOUR HEALTH? OUR YES-2-YOU PROGRAM IS A GREAT PLACE TO START (or re-start)!