Women often experience a decline in energy levels as they age. A variety of reasons have been identified. Some common causes of low energy in mid-age women include hormonal changes and nutrient deficiencies, as well as lifestyle factors such as poor diet, lack of physical activity, and stress. In addition, mid-age women may also be more prone to certain health conditions, such as anemia, that can cause debilitating fatigue. It’s important to address the underlying causes of low energy and to adopt healthy habits that can help to boost energy levels and improve overall health. 

What causes low energy levels in females? 

Low Iron 

Low iron levels can lead to a condition called anemia, which occurs when the body does not have enough red blood cells to carry oxygen to the body’s tissues. One of the main symptoms of anemia is fatigue, as the body does not have enough oxygen to produce energy. People with anemia may feel tired, weak, and short of breath, even when engaging in activities that do not normally cause these symptoms. In severe cases, anemia can cause pale skin, dizziness, and a rapid heartbeat. If you are experiencing symptoms of anemia, it’s important to speak with a healthcare provider to determine the cause and determine the best course of treatment, which may include changes to your diet and supplementation. Improving your iron levels can help to increase energy and alleviate symptoms of anemia. 

Sleep Quality 

Stress can have a significant impact on sleep quality. When you’re stressed, your body’s natural response is to produce more of the stress hormone cortisol. This hormone can interfere with the body’s natural sleep-wake cycle, making it more difficult to fall asleep and stay asleep. 

Stress can also cause racing thoughts and worry, which can make it difficult to relax and wind down before bed. This can lead to difficulty falling asleep and difficulty staying asleep throughout the night. 

Additionally, stress can lead to physical symptoms such as muscle tension and headaches, which can make it difficult to get comfortable and fall asleep. 

It’s important to find ways to manage stress to improve sleep quality. Some strategies for managing stress include exercising, practicing relaxation techniques such as deep breathing or meditation, and eliminating nutrient deficiencies. It may also be helpful to establish a regular sleep routine, avoid screens before bedtime, and create a comfortable sleep environment. 

Mitochondrial Dysfunction 

Mitochondria are the powerhouses of the cell, responsible for producing energy in the form of ATP. When mitochondria are not functioning properly, it can lead to a decrease in ATP production and a corresponding decrease in energy. This can cause fatigue and decreased physical and mental performance. 

Nutrient deficiencies can contribute to mitochondrial dysfunction by disrupting the processes necessary for the proper functioning of the mitochondria. For example, a deficiency in certain micronutrients such as Coenzyme Q10, magnesium, and thiamin (vitamin B1) can lead to reduced energy production and impaired mitochondrial function. A deficiency in iron can also lead to anemia, which can cause fatigue due to a reduction in oxygen-carrying red blood cells. Similarly, a deficiency in vitamin B12 can lead to a condition called megaloblastic anemia, which can also cause fatigue.  

5 Foods that Nourish and Energize

1. Red Meat: Red meat is an excellent source of heme iron, which is the most easily absorbed form of iron. Red meat is also high in B vitamins (especially B12). Vitamin B12 is important for the proper functioning of the brain and nervous system, as well as the production of red blood cells. Good options include grass-fed beef, bison, and elk. 

2. Liver: Beef liver is one of the richest sources of vitamin A, which is important for steroid metabolism and healthy skin. Liver is also high in copper and zinc, minerals that support immune function. 

3. Oranges: Citrus and other foods high in vitamin C can help improve the absorption of non-heme iron. Naringenin, a flavonoid in oranges, promotes carbohydrate metabolism and lowers oxidative stress. 

4. Spinach: Spinach is a good source of magnesium, which is important for the metabolism of energy, protein, and fat, as well as the function of the nerves and muscles. Magnesium is also known for its calming, anti-stress properties. 

5. Pomegranate: Pomegranates are a good source of potassium, which is important for maintaining healthy blood pressure and supporting heart function. They are also rich in folate, an important nutrient for red blood cell production and DNA synthesis. 

Low energy levels don’t have to be something that we excuse as “getting older.” It also shouldn’t be masked with energy drinks and other unhealthy bandaids. Taking a health-first approach gets to the root cause of fatigue. Pay closer attention to the foods you eat and the quality of ingredients you’re buying. The benefits of good nutrition can be felt within days. Start now, you’re worth it. 

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