HARIANEXPRESS – Many women frequently experience fatigue throughout the day, even if they believe they are getting enough quality sleep. This persistent tiredness is not always due to a lack of rest or excessive activity.
An improper diet can be a primary trigger for the body to lose energy, especially for women undergoing hormonal changes like menstruation, pregnancy, and menopause. The Sleep Report 2026 in the UK revealed that over half of women start their day feeling tired. Nutritionist Cara Shaw emphasizes that diet significantly influences both sleep quality and overall energy levels.
Diet Habits That Trigger Fatigue in Women
Cara Shaw identifies six eating habits that women should ideally avoid to maintain optimal energy throughout the day. These habits can disrupt the body’s natural energy regulation.
Eating Too Little or Skipping Meals
One common mistake is not consuming enough food or allowing excessively long periods between meals. This can interfere with stable blood sugar levels, leading to a noticeable drop in energy.
“Persistent fatigue is often linked to insufficient food intake or excessively long gaps between meals,” says Cara Shaw.
Skipping breakfast or delaying lunch for work can have negative impacts on energy. Cara suggests nutritious breakfast options such as eggs with whole-wheat bread and avocado, oatmeal, muesli, or Greek yogurt.
Insufficient Protein Consumption
Protein plays a crucial role in maintaining stable energy, assisting in neurotransmitter production, and repairing muscle tissue. When daily meals are dominated by carbohydrates without adequate protein, energy may surge quickly but also decline rapidly.
“Protein is crucial for maintaining stable energy, aiding neurotransmitter production, and repairing muscle tissue,” Cara stated.
Therefore, it is important to always include a source of protein with every meal to ensure more consistent energy throughout the day.
Iron Deficiency
Iron is vital for energy formation, transporting oxygen throughout the body, and supporting the immune system. Women have higher iron requirements, particularly during menstruation, pregnancy, or puberty.
This essential need can be met through foods like red meat, lentils, beans, and green vegetables. Iron supplements may also be beneficial if necessary.
Relying on Coffee or Energy Drinks
Many individuals turn to coffee or energy drinks when feeling sleepy, but this habit can worsen the condition in the long run. Stimulants like caffeine merely mask true fatigue and put the nervous system under greater strain.
“Relying on stimulants like coffee, energy drinks, or low-calorie sodas will only mask the true fatigue, while also making the nervous system work harder,” Cara said.
Excessive caffeine intake can also cause restlessness, difficulty sleeping, irritability, headaches, and heart palpitations.
Insufficient Water Intake
Even mild dehydration can negatively impact the body, leading to feelings of fatigue, headaches, and difficulty concentrating. Meeting daily fluid requirements is a simple yet essential step to maintain optimal energy levels.
Eating Too Few Carbohydrates
Carbohydrates serve as the body’s primary energy source, particularly for active women or those experiencing hormonal fluctuations. Therefore, carbohydrate intake should not be overlooked, even when pursuing a weight loss diet.
“Carbohydrates are the body’s main fuel source. Too low an intake can lead to decreased energy, poorer sleep quality, and strong cravings for sweet foods,” Cara explained.
In more severe cases, a lack of carbohydrates can cause general body weakness, dizziness, and headaches. Cara recommends opting for complex carbohydrates such as whole-wheat bread, quinoa, oatmeal, bananas, sweet potatoes, and granola.
