What are your energy levels telling you?
Our energy levels are the cornerstone of our wellbeing. In fact our energy and the energy with which we lead ourselves defines us as an individual. They shape the decisions we make, the relationships we develop, our ambitions and our motivation to do what we love.
In today’s world we’ve become accustomed to the idea that fatigue is just part and parcel of a busy life and a natural side effect of aging. But in doing so, we’re settling for a dulled down version of ourselves and sidelining our wellbeing.
So if you’re feeling a bit lacklustre, let’s explore how you can come out of hibernation and put the spring back in your step.
But first, we need to discuss what our energy levels are actually telling us-
Our energy is one of the biggest ways our body communicates with us. It can give us huge insights into our health and wellbeing, acting as a window into how smoothly things are running, with fatigue being a signal that something is amiss. Though, from a young age, we often get taught to tune out and override these cues our body gives us, and push through when we feel fatigued.
This was certainly my experience, which led me to suffer burnout, adrenal dysfunction and hormone issues as a result. After being forced to listen to my body, I’ve been able to use my own journey with energy and hormones, and my expertise as a functional nutritionist and women’s health specialist to help countless women transform their flat energy levels to allow them to truly thrive.
Of course, it’s natural to experience energy ebbs and flows to a certain extent. There will be times when it’s necessary to dip into our reserves (mothers know this all too well!). Our bodies are incredibly resilient – up to a point! We can only push past our body’s signals for so long before our resilience wears thin and symptoms start to get louder.
Some key signs you need to take action about your energy levels include:
- struggling to get out of bed or needing caffeine to get going on a morning
- feeling sleepiness or needing an afternoon pick-me-up during the day
- not having enough energy to exercise (or feeling very fatigued afterwards)
What are your energy levels telling you?
If you’re in the position of needing to bolster your energy, it can be tricky knowing where to start. Here are some of the most common root causes of fatigue, and what we can do to remedy them.
Culprit #1
Circadian confusion
Our circadian rhythm is our in-built 24-hour body clock. It not only regulates feelings of sleepiness and wakefulness, but it also influences our other hormone systems that can impact our energy levels and mood. Spending more time indoors away from natural light and exposed to blue light from screens can easily wreak havoc on our circadian rhythm, meaning our sleep, energy levels and mood can take a hit.
The fix
Luckily, taking advantage of the spring sunshine is the perfect remedy for circadian chaos. This is because getting daylight in the morning (at least 15 minutes per day) synchronises our internal body clock, helping us to feel alert during the day, and release sleep supporting hormone melatonin at night.
In darker months, SAD lights are a great way to get those beneficial light wavelengths when the sun isn’t yet up. On the flip side, using dim light sources like table lamps at night, helps us to wind down for bed. Blue light blocking glasses and screen protectors can also be helpful if you use electronic devices in the afternoon and evening.
Culprit #2
Blood sugar imbalance
Balanced blood sugar levels are foundational for feeling energised. When our blood sugar is steady and well-regulated, this sets the tone for steady energy levels – whereas big spikes and dips will cause our energy to yo-yo too!
Beyond the short-term impacts, repeated blood sugar spikes and dysregulation cause our body to release extra insulin and stress hormone cortisol, which can contribute to other hormonal imbalances and add to feelings of fatigue.
The fix
Foods rich in refined carbohydrates – think bread, cereals, pasta and rice, can cause our blood sugar instability. The meal which has the biggest impact on our energy throughout the day is breakfast, as this will set us up for either blood sugar stability, or set us off on a blood sugar rollercoaster! At whatever time you break your fast, making your first meal of the day rich in protein and healthy fats is a game-changer. So try swapping toast, porridge or fruit-heavy smoothies for breakfasts such as frittata with avocado, or scrambled eggs and smoked salmon to keep your blood sugar and energy levels steady.
Culprit #3
Caffeine
Caffeine acts like a sticking plaster for tiredness. Sure, it may feel like we’re getting an energy boost, but it can come at a cost. Why? Caffeine helps us to feel energised in two main ways- firstly, it prevents sleepiness by blocking adenosine receptors in our brain, secondly, it increases levels of our stress hormones adrenaline and cortisol, helping us to feel more alert.
When our health is great, having a coffee in the morning is unlikely to cause any ill-effects, but when we use it to override our body’s natural tiredness signals, we can get ourselves into hot water! This is because chronically elevating our stress hormones wears down our body’s resilience (we get worse at bouncing back from stress, and our immune system takes a hit), and puts pressure on our body’s energy systems including our adrenal glands and thyroid.
The fix
Try waiting for at least 90 mins after waking up to get your caffeine hit. This gives our body’s natural awakening response a chance to kick in, and ensures that caffeine isn’t layering on added stress hormones at a time when they’re naturally peaking.
It’s also wise to save your first caffeinated beverage until after you’ve eaten a protein-rich meal, otherwise you’ll risk disrupted blood sugar levels and afternoon energy crashes (in fact, research has found caffeine before breakfast can increase blood sugar response to breakfast by up to 50%). So overall keeping your caffeine consumption between breakfast and lunch – we all know an afternoon coffee is the enemy of a good night’s sleep – is your best bet for feeling energised.
Culprit #4
Underactive thyroid
Hypothyroidism is one of the most common causes of low energy in women aged 40 and above. Our thyroid regulates how our body makes and uses energy, so when it underperforms, it can feel like our body is slamming the brakes on!
The fix
If you’ve been feeling fatigued it’s advisable to get a blood test to check how well your thyroid is functioning. To get initial insights, it is important to request thyroid hormones TSH, T3 and T4. Results should be checked against functional ranges – this will determine whether levels are optimal or if there’s room for improvement, providing more nuanced insights.
Culprit #5
Stress overload
Stress is an inevitable part of life, and a necessary part of the human experience. In short bursts, it can be good for us! However, when our total stress burden (known as our allostatic load) exceeds our capacity to cope, we enter overload territory. The demand on our body’s resources exceeds its supply, depleting our biological and emotional resilience.
As women we often take on increasing levels of responsibility as we move through our 30s, 40s and 50s, as mothers, as homemakers, in our careers, perhaps as carers for our ageing parents. It was this wearing down of resilience that contributed to my own health issues, and something I see more often than not in the women I work with.
The fix
Lightening the load can be tough. But often, we put unnecessary pressure on ourselves in certain areas, desiring to ‘be’ and ‘do’ it all. The ability to let go of this, to open yourself up to receiving help, and to give yourself permission to rest without feeling guilty are all key. Rest cannot restore and recharge us if we feel guilty for it! Listening to your body, and responding to its cues is also crucial- continuing with high intensity exercise, especially first thing in the morning, for example, becomes an added biological stressor putting pressure on an already stressed system.
Focusing on activities or micro-moments throughout your day that help you to recharge and rebalance your nervous system are important for beginning to rebuild resilience. This could look like gentle yoga, epsom salt baths, time in nature or simple 2-5 minute moments throughout focusing on your breath. When I feel stress building within I take myself somewhere quiet, set my alarm for 2 minutes and practise box breathing, 4-7-8 breathing or my favourite the physiological sigh.
Culprit #6
Suboptimal nutrient levels
Another common energy thief is having a functional nutrient deficiency. This means that levels aren’t so low that they cause disease, but they’re low enough to stop us functioning optimally – often resulting in symptoms like fatigue. The main ones I see are Vitamin B12, Folate, Vitamin D and Iron – all of which, when in short supply, can stunt our energy levels. Stress can contribute to this, too, as stress increases the body’s need for nutrients, particularly B-Vitamins, magnesium and antioxidants.
The fix
A blood test is the best way to know whether you’re lacking. Even when we get enough in our diet (or even take supplements), there may still be issues with the way our body absorbs and uses them. Test results should be compared into functional ranges in order to optimise our levels – we shouldn’t wait until we reach a disease state or severe deficiency before taking steps towards better health. Including nutrient-dense whole foods like high-quality meat and fish, brightly coloured fruit and vegetables, nuts and seeds is also helpful.
I always advise ladies to supplement with magnesium, as this is critical for energy production but very difficult to get from diet alone, and for some, methylated B vitamins will be a huge help.
Culprit #7
Poor quality sleep
Stating the obvious, I know! But hear me out – getting enough good quality sleep is foundational to all aspects of our health and wellbeing. And whilst aware of its importance, modern lifestyles mean most of us are sacrificing our sleep quality in some way.
The fix
Avoiding screens at least an hour before bed, creating a relaxing bedtime routine, and getting daylight in the morning are some of the best ways we can support quality sleep.
Next time you’re feeling flat, rather than trying to push though, see if you can check-in and ask yourself what your body really needs.
Sleep, sunlight and balanced blood sugars will lay the foundations for optimal energy, whilst cutting the caffeine, prioritising restorative rest and addressing nutrient gaps can often be the missing link in ensuring our energy stays topped up.
