The daily juggle of work, family and responsibilities in the home can leave women feeling overwhelmed and fatigued. The causes for low energy levels in females can have many possible explanations. Poor diet, poor sleeping habits, thyroid issues, pregnancy anaemia, diabetes, depression, medications, and stress are just some of the top causes of fatigue in women. Fortunately, there a few small changes to daily dietary routines and other healthy lifestyle actions that can significantly help to lessen fatigue and boost energy levels as well as enhance general health and wellbeing.
The choice of food is imperative as studies show that consuming processed foods that are high in sugar and fat are damaging to energy levels and overall health (3, 4). We also need to ensure that the daily intake of food is enough to fuel the brain and body. Research demonstrates that skipping meals is linked to fatigue, anxiety, and poor attention (5, 6). When meals are skipped often, this can lead to deficiencies in calories and essential nutrients such as protein and iron which can further impact energy levels (7).
Chlorella: An extremely nutritious algae that grows in fresh water. Its impressive nutrient profile is the reason it is used in many supplements and is often called a “super food”. Chlorella is 50-60% protein and contains all nine amino acids, making it a “complete” protein source. Chlorella contains high levels of vitamin C and antioxidants and is a good source of iron which can help prevent iron deficiency anaemia. Chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folic acid, and other B vitamins as well as omega 3 fatty acids (just 3 grams of chlorella can deliver 100 mg of omega-3 fatty acids) (7, 8).
In a 2009 study, women who took a 6g chlorella supplement during pregnancy experienced significantly lower rates of anemia than women who took a placebo (13).
Green Tea: Already well known for its ability to increase alertness, research also shows that consuming green tea can also help boost brain function. Caffeine is a key active ingredient in green tea but it contains smaller amounts than coffee. Caffeine influences the brain by blocking an inhibitory neurotransmitter called adenosine. By doing this, it increases the firing of neurons (neurons are nerve cells that are electrically excitable and communicate with other cells.) This impacts the brain by increasing the release of chemical messengers such as dopamine and norepinephrine (11). Dopamine is a chemical that makes a person feel good and is responsible for allowing us to feel pleasure, motivation, and satisfaction.
Numerous studies also show that caffeine can improve many aspects of brain function, including energy, mood, reaction time, attention, and memory.
Green tea may even help you live longer. In a large study, 40,530 Japanese adults were studied for 11 years. The women who drank 5 or more cups of green tea daily were significantly less likely (23%) to die from any cause during the study period (15, 16).
Siberian ginseng: The root of this herb has been used in traditional medicine for centuries for helping to increase energy. Siberian ginseng also helps the body to handle stress more efficiently. Siberian Ginseng helps build up the bodies energy, longevity and vitality and protects the body against modern day stressors.
Siberian ginseng is also a popular therapeutic herb for treating insomnia, low mood and depression, all of which commonly accompany low energy and fatigue states. It has been clinically studied for its stimulant activities, specifically in enhancing exercise energy capacity.
Also, research has shown that taking Siberian ginseng in combination with the herbs Rhodiola and Schisandra appears to improve attention, accuracy and mental speed in women that have high stress levels (14).
Spirulina: Is a blue green algae that is loaded with numerous nutrients and antioxidants. Spirulina was a popular food amongst the ancient Aztec populations and became popular again when NASA suggested it could be grown in space for astronauts to potentially consume.
It has powerful antioxidant and anti-inflammatory properties and can help to enhance energy levels. In dried form, spirulina is a source of 60% protein and is a rich source of minerals like calcium, iron, and manganese.
Results from studies have found that the dietary supplementation of Spirulina in post-menopausal women could offer an efficient way to treat the metabolic abnormalities that are sometimes experienced after menopause (9)
Rosemary: This herb has been used in traditional medicine for centuries to target fatigue and mental strain and now many scientists are testing its potential health benefits. Studies show that rosemaries ability to boost energy lies in the potential effects of the plants oils to boost attention, alertness, energy, and mood. One small study showed that when 20 healthy young adults inhaled rosemary oil, they reported experiencing being more mentally refreshed and less drowsy (10).
Other Tips for maximising energy:
References:
1. Farhud DD, (2015). Impact of Lifestyle on Health. Iran J Public Health;44(11):1442-4.
2. Bleich SN, Jones-Smith J, Wolfson JA, Zhu X, Story M, (2015). The Complex Relationship Between Diet And Health. Health Aff (Millwood); 34(11):1813-20.
3. Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M, (2020). Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients;30;12(7):1955.
4. Martínez Steele E, Popkin BM, Swinburn B, Monteiro CA. The share of ultra-processed foods and the overall nutritional quality of diets in the US: evidence from a nationally representative cross-sectional study. Popul Health Metr;14;15(1):6.
5. Ackuaku-Dogbe EM, Abaidoo B, (2014). Breakfast eating habits among medical students. Ghana Med J;48(2):66-70.
6. Chang ZS, Boolani A, Conroy DA, Dunietz T, Jansen EC, (2021). Skipping breakfast and mood: The role of sleep. Nutr Health;27(4):373-379.
7. Warner MJ, Kamran MT. Iron Deficiency Anemia. [Updated 2021 Aug 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448065/
8. Johnson M, Hassinger L, Davis J, Devor ST, DiSilvestro RA, (2016). A randomized, double blind, placebo-controlled study of spirulina supplementation on indices of mental and physical fatigue in men. Int J Food Sci Nutr,67(2):203-6. 9. Bobescu E, Bălan A, Moga MA, Teodorescu A, Mitrică M, Dima L, (2020). Are There Any Beneficial Effects of Spirulina Supplementation for Metabolic Syndrome Components in Postmenopausal Women? Mar Drugs;17;18(12):651
10. Sayorwan W et al, (2013). Effects of inhaled rosemary oil on subjective feelings and activities of the nervous system. Sci Pharm;81(2):531-42.
11. Gunners K, (2022), 10 Evidence based benefits of Green Tea, viewed 16/07/2022, available at: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#2
12. Jennings KA, (2017). 9 Impressive Benefits of Chlorella, viewed 14/7/2020, available at: https://www.healthline.com/nutrition/benefits-of-chlorella
13. Nakano, S., Takekoshi, H. & Nakano, M, (2010). Chlorella pyrenoidosa Supplementation Reduces the Risk of Anemia, Proteinuria and Edema in Pregnant Women. Plant Foods Hum Nutr;65, 25–30.
14. Kuo J, Chen KW, Cheng IS, Tsai PH, Lu YJ, Lee NY, (2010). The effect of eight weeks of supplementation with Eleutherococcus senticosus on endurance capacity and metabolism in human. Chin J Physiol;53(2):105-11.
15. Xu H et al, (2018). Gender differences in the protective effects of green tea against amnestic mild cognitive impairment in the elderly Han population. Neuropsychiatr Dis Treat;14:1795-1801.
16. Kuriyama S et al, (2006), Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA;296(10):1255-65.
Ensuring you eat a nutritious diet
Good daily nutritional choices are key to reducing tiredness and boosting energy levels. When we consume a varied and nourishing diet it significantly decreases the risk of several chronic conditions and provides the essential micronutrients required to significantly affect energy levels (1, 2).The choice of food is imperative as studies show that consuming processed foods that are high in sugar and fat are damaging to energy levels and overall health (3, 4). We also need to ensure that the daily intake of food is enough to fuel the brain and body. Research demonstrates that skipping meals is linked to fatigue, anxiety, and poor attention (5, 6). When meals are skipped often, this can lead to deficiencies in calories and essential nutrients such as protein and iron which can further impact energy levels (7).
Here are 5 evidence-based nutrients for maximising energy levels naturally:
Chlorella: An extremely nutritious algae that grows in fresh water. Its impressive nutrient profile is the reason it is used in many supplements and is often called a “super food”. Chlorella is 50-60% protein and contains all nine amino acids, making it a “complete” protein source. Chlorella contains high levels of vitamin C and antioxidants and is a good source of iron which can help prevent iron deficiency anaemia. Chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folic acid, and other B vitamins as well as omega 3 fatty acids (just 3 grams of chlorella can deliver 100 mg of omega-3 fatty acids) (7, 8).
In a 2009 study, women who took a 6g chlorella supplement during pregnancy experienced significantly lower rates of anemia than women who took a placebo (13).
Green Tea: Already well known for its ability to increase alertness, research also shows that consuming green tea can also help boost brain function. Caffeine is a key active ingredient in green tea but it contains smaller amounts than coffee. Caffeine influences the brain by blocking an inhibitory neurotransmitter called adenosine. By doing this, it increases the firing of neurons (neurons are nerve cells that are electrically excitable and communicate with other cells.) This impacts the brain by increasing the release of chemical messengers such as dopamine and norepinephrine (11). Dopamine is a chemical that makes a person feel good and is responsible for allowing us to feel pleasure, motivation, and satisfaction.
Numerous studies also show that caffeine can improve many aspects of brain function, including energy, mood, reaction time, attention, and memory.
Green tea may even help you live longer. In a large study, 40,530 Japanese adults were studied for 11 years. The women who drank 5 or more cups of green tea daily were significantly less likely (23%) to die from any cause during the study period (15, 16).
Siberian ginseng: The root of this herb has been used in traditional medicine for centuries for helping to increase energy. Siberian ginseng also helps the body to handle stress more efficiently. Siberian Ginseng helps build up the bodies energy, longevity and vitality and protects the body against modern day stressors.
Siberian ginseng is also a popular therapeutic herb for treating insomnia, low mood and depression, all of which commonly accompany low energy and fatigue states. It has been clinically studied for its stimulant activities, specifically in enhancing exercise energy capacity.
Also, research has shown that taking Siberian ginseng in combination with the herbs Rhodiola and Schisandra appears to improve attention, accuracy and mental speed in women that have high stress levels (14).
Spirulina: Is a blue green algae that is loaded with numerous nutrients and antioxidants. Spirulina was a popular food amongst the ancient Aztec populations and became popular again when NASA suggested it could be grown in space for astronauts to potentially consume.
It has powerful antioxidant and anti-inflammatory properties and can help to enhance energy levels. In dried form, spirulina is a source of 60% protein and is a rich source of minerals like calcium, iron, and manganese.
Results from studies have found that the dietary supplementation of Spirulina in post-menopausal women could offer an efficient way to treat the metabolic abnormalities that are sometimes experienced after menopause (9)
Rosemary: This herb has been used in traditional medicine for centuries to target fatigue and mental strain and now many scientists are testing its potential health benefits. Studies show that rosemaries ability to boost energy lies in the potential effects of the plants oils to boost attention, alertness, energy, and mood. One small study showed that when 20 healthy young adults inhaled rosemary oil, they reported experiencing being more mentally refreshed and less drowsy (10).
Other Tips for maximising energy:
- Ensure adequate sleep
- Reduce stress levels
- Exercise regularly
- Limit excess sugar
- Stay hydrated
- Add a nutrient rich superfood supplement to the daily diet.
Product Highlight: Top Up for Women
A nutritious superfood blend to support vitality and energy in women. Our nutrient-rich wholefoods deliver plant-derived vitamins, phytonutrients and antioxidants alongside enzymes, prebiotic fibres, and probiotics to support vitality and energy in women.References:
1. Farhud DD, (2015). Impact of Lifestyle on Health. Iran J Public Health;44(11):1442-4.
2. Bleich SN, Jones-Smith J, Wolfson JA, Zhu X, Story M, (2015). The Complex Relationship Between Diet And Health. Health Aff (Millwood); 34(11):1813-20.
3. Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M, (2020). Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients;30;12(7):1955.
4. Martínez Steele E, Popkin BM, Swinburn B, Monteiro CA. The share of ultra-processed foods and the overall nutritional quality of diets in the US: evidence from a nationally representative cross-sectional study. Popul Health Metr;14;15(1):6.
5. Ackuaku-Dogbe EM, Abaidoo B, (2014). Breakfast eating habits among medical students. Ghana Med J;48(2):66-70.
6. Chang ZS, Boolani A, Conroy DA, Dunietz T, Jansen EC, (2021). Skipping breakfast and mood: The role of sleep. Nutr Health;27(4):373-379.
7. Warner MJ, Kamran MT. Iron Deficiency Anemia. [Updated 2021 Aug 11]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448065/
8. Johnson M, Hassinger L, Davis J, Devor ST, DiSilvestro RA, (2016). A randomized, double blind, placebo-controlled study of spirulina supplementation on indices of mental and physical fatigue in men. Int J Food Sci Nutr,67(2):203-6. 9. Bobescu E, Bălan A, Moga MA, Teodorescu A, Mitrică M, Dima L, (2020). Are There Any Beneficial Effects of Spirulina Supplementation for Metabolic Syndrome Components in Postmenopausal Women? Mar Drugs;17;18(12):651
10. Sayorwan W et al, (2013). Effects of inhaled rosemary oil on subjective feelings and activities of the nervous system. Sci Pharm;81(2):531-42.
11. Gunners K, (2022), 10 Evidence based benefits of Green Tea, viewed 16/07/2022, available at: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#2
12. Jennings KA, (2017). 9 Impressive Benefits of Chlorella, viewed 14/7/2020, available at: https://www.healthline.com/nutrition/benefits-of-chlorella
13. Nakano, S., Takekoshi, H. & Nakano, M, (2010). Chlorella pyrenoidosa Supplementation Reduces the Risk of Anemia, Proteinuria and Edema in Pregnant Women. Plant Foods Hum Nutr;65, 25–30.
14. Kuo J, Chen KW, Cheng IS, Tsai PH, Lu YJ, Lee NY, (2010). The effect of eight weeks of supplementation with Eleutherococcus senticosus on endurance capacity and metabolism in human. Chin J Physiol;53(2):105-11.
15. Xu H et al, (2018). Gender differences in the protective effects of green tea against amnestic mild cognitive impairment in the elderly Han population. Neuropsychiatr Dis Treat;14:1795-1801.
16. Kuriyama S et al, (2006), Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA;296(10):1255-65.
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