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Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice.

Ever feel like you're stuck in a perpetual state of exhaustion? If you feel like you’re dragging through the day, you're not alone. Many women experience hormonal fatigue, a persistent lack of energy caused by fluctuations in hormones like estrogen, progesterone, and cortisol. Hormonal fatigue can wreak havoc when your hormones are not balanced.

But here's the good news: hormonal fatigue isn't a life sentence! By implementing some energy boosting habits, you can reclaim your energy and experience a vibrant, active life.

Low Energy Levels in Women

Understanding the Link Between Hormones and Fatigue

Think of hormones as chemical messengers coursing through your body, regulating various functions, including energy levels. When these hormones are not balanced, it can disrupt your periods, sleep cycle, metabolism, and stress response, leading to fatigue.

Here's a closer look at some common hormonal culprits behind fatigue:

Estrogen: This hormone plays a vital role in energy production and mood regulation. You might experience a dip in energy right before your period or throughout your cycle if you have a hormonal condition like Polycystic Ovary Syndrome (PCOS).
Progesterone: Working alongside estrogen, progesterone helps regulate blood sugar levels, which significantly impacts energy. Low progesterone can contribute to fatigue and blood sugar crashes, leaving you feeling shaky and drained. Progesterone is especially important during the luteal phase of your cycle (the 10-12 days or so before your period). When the ratio of estrogen to progesterone is off, this can lead to those unpleasant PMS symptoms leading up to your period, including excess fatigue.
Cortisol: The stress hormone, cortisol, can provide a temporary energy boost when you face a stressful situation. However, chronically elevated cortisol levels due to constant stress can lead to fatigue and disrupt sleep, creating a vicious cycle. Balanced blood sugar is vital for balanced cortisol, happy hormones, and stable energy levels.

Boost Your Energy Naturally

1. Nourish Your Body with Balanced Meals

What you eat directly impacts your energy levels. Ditch the processed food roller coaster and focus on whole, unprocessed foods that provide sustained energy compared to sugary snacks that cause crashes. Here's how to create a hormone-balancing meal plan:

Prioritize Protein: Include protein sources like wild-caught salmon, turkey, chicken, grass-fed beef, pastured eggs, beans, and lentils in your meals. Protein helps regulate blood sugar, preventing energy dips and promoting muscle growth, which can further improve energy levels. Aim for 25-30 grams per meal.
Embrace Healthy Fats: Don't shy away from healthy fats like avocados, nuts (almonds, walnuts), and seeds (chia, flax). These fats promote satiety, keeping you feeling fuller for longer and supporting hormone production. Include healthy fats at each meal.
Include Complex Carbohydrates: Whole grains like brown rice, quinoa and oats, provide a slow and steady release of energy. Sweet potatoes and butternut squash are also great sources of complex carbs that contain added fiber and vitamins.
Don't Skip Meals: Regularly eating throughout the day keeps your blood sugar levels stable and prevents energy crashes. Aim for 3 balanced meals and 2-3 healthy snacks in between. A protein-rich meal or snack should be consumed every 3-4 hours to maintain balanced blood sugar.

Pro-tip: Always eat food before coffee. Coffee on an empty stomach can raise blood sugar and cortisol and lead to increased fatigue and moodiness. So be sure to eat that high protein breakfast BEFORE you take that first sip of your morning Joe.

For more ideas on hormone-balancing meals, check out the post HERE.

Sample Meal Plan for Balanced Energy:

Breakfast: Greek yogurt with berries, chia seeds, and a sprinkle of granola
Mid-Morning Snack: Sliced apple + almond butter + Ceylon cinnamon
Lunch: Chicken stir-fry with brown rice noodles and steamed vegetables
Afternoon Snack: Carrot sticks with hummus
Dinner: Salmon with roasted Brussels sprouts and quinoa

2. Prioritize Quality Sleep for Energy Restoration

Adequate sleep is crucial for both physical and mental health. Aim for 7-8 hours of quality sleep per night. Here are some practical tips for quality sleep:

Establish a Relaxing Bedtime Routine: Wind down before sleep with calming activities like reading a book, taking a warm bath with Epsom salts, or practicing light stretches. This doesn’t need to be an hour long ritual, simply take 10-15 minutes to signal to your body that it is time to wind down.
Dim the Lights: Exposure to blue light emitted from devices like phones and TVs can disrupt sleep patterns. About 30 minutes to an hour before bed, turn off the TV, and put away the phone. I know this one is challenging! Try some blue light blocking glasses or change your phone settings to limit exposure.
Limit Caffeine and Alcohol: While a morning coffee might seem like a good idea, avoid caffeine intake in the afternoon and evening, as it can interfere with sleep. Similarly, limit alcohol consumption, especially close to bedtime, as it can disrupt sleep quality. A glass of wine in the evening may sound like the perfect way to wind down, but it lulls us into a false sense of relaxation while later on interfering with the body’s ability to achieve deep and restful sleep.

3. Manage Stress Effectively to Balance Hormones

Chronic stress can wreak havoc on your hormones and energy levels. Stress is an inevitable part of everyday life, but some of it is self-created. To alleviate the pressure, it's crucial to schedule time for rest and relaxation. Planning ahead can help to reduce daily stress.

Here are some effective ways to manage stress and promote relaxation:

Learn boundaries: Learning how to say no can be one of the biggest stress reducers. It’s okay to set boundaries around your time and schedule. Being stressed and busy is not a badge of honor to be proudly worn.
Practice Relaxation Techniques: Make time for activities that help you de-stress and calm your mind. Deep breathing exercises and grounding in nature are excellent ways to lower cortisol levels and promote better sleep.
P.S. Make time for fun! Be sure to schedule activities you enjoy into your week. Even if it’s small or simple.
Identify Avoidable Stress: What ways are you making life more stressful for yourself?
Is it those extra trips to the grocery store because you didn’t feel like meal planning ahead of time?
Try this instead: Take 20 minutes to plan out your meals for the week and get everything you need in ONE trip.
Did you skip lunch because you didn’t have time in the morning to pack anything and now you’re hungry, tired, and irritable?
Try this instead: Take 10 minutes the night before to prep your lunch for the next day and have one less thing to stress about in the morning.

Additional Tips to Boost Your Energy Naturally:

Hydration is key: Drinking plenty of water helps your body function optimally and can improve energy levels.
Track your cycle: Noticing patterns in your energy levels throughout your cycle can help you anticipate and manage fatigue. Aim to get more sleep around your period.
Get your minerals: Minerals are what give life to your adrenals and hormones. They are the first to be depleted when chronic stress is present. Replenishing your minerals through the foods you eat is a great way to support the adrenals.
Or make this refreshing DIY mineral drink:
✓ 8 oz. water or coconut water
✓ 1 TBSP. pure lime juice
✓ 1⁄4 tsp. Celtic Sea Salt

Don't let hormonal fatigue hold you back! By taking charge of your health, balancing your hormones, and incorporating these energy boosting habits, you can unlock your energy and live a vibrant, fulfilling life.

Struggling with fatigue and other hormonal symptoms? We can work together to alleviate your symptoms for a happier, healthier you.

Here are some ways we can work together.

Unlock Your Energy: Natural Ways to Combat Hormonal Fatigue