Improve Your Energy: Tips for Women Who Are Feeling Depleted
Many women experience feelings of fatigue and depletion due to nutrient deficiencies, hormonal fluctuations, and day-to-day stressors on the body. This struggle is common, but the good news is that there are foundational steps you can take to support your body. Here are five practical tips designed to help you replenish essential minerals, nurture your nervous system, and support your hormones.
1. Increase Protein to Support Energy and Hormones
Protein plays a vital role in maintaining steady energy levels, stabilizing blood sugar, and supporting hormone production. Many women don’t eat enough protein, leading to fatigue, mood swings, and difficulty staying focused. Protein is like the building blocks for your body’s energy and hormones—without enough of it, you can feel like a car running on fumes.
Tip: Aim for 25-35 grams of protein at each meal. Incorporate options like eggs, chicken, turkey, fish, and lean meats. For convenient snacking, pack hard-boiled eggs, Greek yogurt, or a handful of nuts to ensure you're meeting your protein needs throughout the day. If you struggle to meet your protein goals, consider protein-rich smoothies or shakes as quick meal replacements.
2. Replenish Essential Minerals for Nervous System Support
Deficiencies in potassium, magnesium, copper, iron, zinc, and calcium are common among women and can significantly impact your energy, mood, and overall nervous system health. Magnesium helps calm the nervous system, potassium regulates fluid balance and supports muscle function, and copper, iron, zinc, and calcium are essential for energy production, immune function, and metabolic health.
Think of these minerals as the spark plugs—without them, your body can’t complete essential function optimally. When these nutrients are low, energy levels plummet, and your body struggles to keep up.
What You Can Do:
Potassium: Include potassium-rich foods like coconut, kiwi, sweet potatoes, spinach, and avocados in your diet to support energy levels.
Magnesium: Incorporate foods such as leafy greens (spinach, kale), nuts (almonds, cashews), and seeds (pumpkin, chia) to boost magnesium levels. You might also consider magnesium lotion or a nightly Epsom salt bath for added relaxation.
Copper: Include foods like shellfish, bee pollen, orange meats, seeds (sunflower, sesame), nuts, and citrus fruits.
Iron: Add iron-rich foods such as red meat, poultry, lentils, beans. Pairing these with vitamin C sources (like citrus fruits) can enhance iron absorption.
Zinc: Incorporate zinc-rich foods like shellfish, meat, legumes, seeds, and nuts.
Calcium: Include dairy products- ideally raw, leafy greens, sardines.
3. Eat Regularly to Balance Blood Sugar and Energy Levels
When life gets busy, it’s easy to skip meals or go long stretches without eating, leading to blood sugar crashes that leave you feeling tired, irritable, or anxious. Maintaining steady blood sugar levels is key for supporting hormone health and avoiding that mid-afternoon energy slump.
Tip: Try to eat a meal or snack every 3-4 hours. Balanced meals should include a mix of protein, healthy fats, and fiber to help sustain energy and prevent cravings. Some quick snack ideas include:
Hard-boiled eggs with a handful of almonds
Greek yogurt with berries
Carrot sticks with hummus
Whole grain crackers with avocado
Eating regularly helps support both energy levels and hormone balance by preventing those blood sugar roller coasters.
4. Support Your Nervous System with Calming Practices
The nervous system is like your body’s control center—it manages your stress response and regulates vital functions. But when it’s constantly in overdrive, it can feel like a car stuck in first gear, burning through energy and wearing out faster. Chronic stress depletes minerals like magnesium and potassium and disrupts hormonal balance, so it’s important to find ways to soothe and support your nervous system.
What to Try:
Breathwork or Deep Breathing: Deep, slow breathing helps shift your body from a stressed state (sympathetic nervous system) to a more relaxed state (parasympathetic nervous system). Taking just 5 minutes a day for simple breathing exercises can have profound effects on calming your mind and body.
Movement for the Nervous System: Gentle movement like yoga, walking, or stretching can relieve tension and stress. If your body feels sluggish, incorporating light strength training or Pilates can also help. This type of movement not only supports the nervous system but also enhances energy and muscle recovery.
Sleep Hygiene: Quality sleep is essential for nervous system recovery. Create a bedtime routine that promotes relaxation by dimming the lights an hour before bed, avoiding screens, and using magnesium supplements or herbal teas (like chamomile or lemon balm) to aid restful sleep.
5. Support Your Circadian Rhythm for Better Energy
Your circadian rhythm is like your body’s natural clock, keeping everything in sync from your sleep-wake cycle to your energy levels. When this rhythm is disrupted—whether by late nights, irregular sleep patterns, or lack of sunlight—it can throw your entire system off balance, leading to fatigue, mood swings, and increased stress levels.
Tip: Aim to go to bed and wake up at the same time every day, even on weekends. Exposure to natural light in the morning helps set your body’s internal clock. Consider implementing a calming bedtime routine that includes activities like reading or gentle stretching to signal to your body that it's time to wind down. Limiting caffeine intake in the afternoon and evening can also contribute to better sleep quality.
