Ever feel like you’re doing everything right—eating nutritious foods, staying active, managing your responsibilities—but still feeling drained? This scenario is common among many women who prioritize their health yet find themselves fatigued. Often, it’s due to their “healthy” habits not being as beneficial as they believe. Although these routines may not be harmful, it's easy to take them too far.
Feeling low on energy? Good news! You don't need to do more; you need to do things differently. Let's explore which habits might be sapping your energy compared to those that rejuvenate it.
Featured image from our interview with a wellness expert by Michelle Nash.
Reasons Behind Your Tiredness
First off, low energy isn’t always a sign of an underlying issue. More often, it signals a misalignment in habits that may not fully cater to your body's needs, particularly regarding blood sugar levels, hormonal balance, and nervous system health! Combine this with busy lifestyles and the urge to optimize every aspect of life, and it’s clear how even the best intentions can lead to exhaustion. The aim isn’t to overhaul your entire routine but to gently adjust the habits that impact your energy the most.
7 Common “Healthy” Habits That Zap Your Energy
These habits are often celebrated in wellness circles. Scroll through social media, and you'll find them highlighted repeatedly. However, health isn’t one-size-fits-all. Routines that work for one person might not suit another, depending on individual needs, stress levels, and daily circumstances.
1. Not Eating Enough (Even When Choosing Healthy Foods)
One of the most prevalent issues I encounter is under-eating. Meals centered around nutrient-rich foods form a solid base, but if you’re not consuming enough, your body will reflect that. Consistent under-fueling can result in fatigue, hormonal imbalances, cravings, and burnout. Many women aren't eating poorly—they're just not providing their bodies with enough fuel to sustain their energy.
2. Skipping Breakfast (or Waiting Too Long to Eat)
While intermittent fasting can work for some, it's not universally effective, particularly for women under stress. Cortisol naturally peaks in the morning, and delaying food intake (while relying heavily on coffee) can heighten that stress response. The outcome often feels like being alert initially, then crashing later in the day.
3. Overdoing High-Intensity Exercise
Exercise is undeniably a great energy booster, but only when it aligns with your current energy levels. High-intensity workouts (like HIIT or intense cycling classes), especially when combined with stress or inadequate nutrition, can lead to further depletion. Movement should enhance your energy, not drain it. Often, lower intensity but consistent workouts yield better results.
4. Insufficient Protein Intake
Protein is crucial for stabilizing blood sugar, preserving muscle mass, and maintaining energy throughout the day. Without adequate protein, meals can result in energy spikes followed by crashes, leading you to crave caffeine or sugary snacks. Incorporating enough protein into meals is one of the simplest ways to achieve consistent energy.
5. Grazing Instead of Eating Balanced Meals
While snacking isn’t bad, grazing throughout the day without consuming substantial meals can lead to blood sugar fluctuations. Meals that include protein, healthy fats, and fiber provide more stability, both physically and mentally, compared to frequent, smaller snacks.
6. Excessive Raw Food Consumption
Raw vegetables and smoothies are often considered the epitome of healthy eating, but they may not be the best choice for everyone. This is especially true during colder seasons or periods of stress (like the postpartum phase). Large quantities of raw foods can be harder to digest, leading to bloating, discomfort, and fatigue. Warm, cooked meals tend to be more nourishing and easier on the digestive system.
7. Overly Focusing on Optimization
At some point, the mental burden of trying to do everything perfectly becomes a source of stress in itself. Constantly tracking, timing, and perfecting every detail adds up. This relentless pursuit of improvement can keep your nervous system in a state of pressure, draining your energy more than any single habit.
Simple Adjustments to Boost Your Energy
If any of these habits resonate with you, remember that drastic changes aren’t necessary. Instead, consider gentle adjustments that align with your body’s needs.
- Increase your portion sizes. If you're focusing on whole foods, try making your meals more filling. Add an extra egg, a scoop of grains, or a handful of healthy fats to keep your energy levels consistent. Unsure if you’re getting enough? Check for these indicators.
- Don’t skip breakfast. Try to eat within an hour of waking, including protein, healthy fats, and fiber to stabilize blood sugar and bolster morning energy.
- Tailor workouts to your energy levels. Maintain consistency in your movement, but adjust intensity based on your feelings. Activities like walking, strength training, and lower-impact exercises are often more effective than pushing through fatigue. Remember, even a 20-minute workout can be impactful.
- Prioritize protein in your meals. Start with a protein source (like chicken, Greek yogurt, or tofu), then add carbohydrates and fats. This simple change can reduce energy fluctuations and help maintain balance.
- Favor meals over constant snacking. Aim for two to three balanced meals before relying on snacks. If you do snack, combine protein with carbs for better energy stability.
- Embrace warm, cooked meals. During stressful times, meals like soups, roasted vegetables, and sautéed greens are typically easier to digest and more energizing.
- Simplify your routine. Choose one or two supportive habits to focus on, and let go of the rest. Reducing the noise often leads to greater clarity—and more energy.
A Softer Approach to Enhancing Your Well-Being
If your energy feels depleted, it’s common to think you need to work harder. Eat cleaner. Be more disciplined. Get up earlier. Exercise more intensely. Stick to a strict routine. Yet often, the opposite is true. Sometimes, the most beneficial change is to ease up. Never underestimate how beneficial it can be to eat a bit more, rest more, simplify your meals, and allow your body to feel secure again.
