Key Takeaways
- Fatigue is a feeling of exhaustion or burnout that’s more severe than “feeling tired.”
- It can be a symptom of an undiagnosed condition, poor sleeping habits, a nutrient deficiency, thyroid dysfunction, and several other possibilities.
- If you constantly feel drained, you should see your doctor to be assessed and determine the root cause.
Feeling tired some afternoons is normal, but constantly feeling fatigued can drain your motivation to take care of yourself.
It can be challenging to pinpoint when your low energy started, but fatigue can be a sign of burnout, an undiagnosed nutrient deficiency, or a health condition.
Keep reading to learn what can cause female fatigue and how to feel more vibrant!
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What is Fatigue?
Fatigue is often described as extreme tiredness and a lack of energy that interferes with your usual activities.
It’s more than just feeling sleepy after work; it’s a deep sense of exhaustion that can affect your physical and mental capabilities.
Identifying when you’re experiencing fatigue can be challenging because you may grow accustomed to feeling tired all the time, and having low energy levels can start to feel like your new normal.
Historically, raising concerns about your change in energy levels has been challenging because the symptom wasn’t considered “serious.” Older research shows that many women who complained of fatigue to their healthcare team were dismissed.
However, a change in energy levels and decreased quality of life should be addressed. It’s vital to investigate the root cause of chronic fatigue because it could be:
- A symptom of an undiagnosed health condition, including hormone imbalances and other endocrine disorders.
- A sign of a nutrient deficiency.
- Caused by sleep apnea or other sleep disorders.
- An indicator of poor mental health.
- A precursor to burnout.
Fortunately, your doctor and care team can successfully help you manage many of these conditions.
Always contact your provider if you’re feeling off.
Why Am I So Tired All Of a Sudden?
You may suddenly feel tired if you skipped a meal or your portions were too small.
The sudden energy dip is how your body communicates, “The gas tank is empty, and I need a refill.”
You might feel better after eating and drinking.
Foods and beverages provide calories and nutrients your body relies on for energy.
Other scenarios linked to sudden fatigue include lifestyle factors like your mental health, hitting your wall after a night of poor sleep, or being in “fight or flight” mode for too long.
This high-adrenaline cycle can make you feel exhausted, and many people experience fatigue.
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Common Causes of Fatigue in Females
Eight factors that could contribute to fatigue in females are listed below.
These examples should not be considered medical advice; you should consult a physician if you’re experiencing fatigue.
Hormones
There are several life stages in which hormones can impact a woman’s health and energy levels, including menopause.
During this time, estrogen levels drop, which decreases reproductive abilities and may contribute to fatigue.
Most people start transitioning into menopause during the ages of 45-55, and it can take 14 years to complete.
Some women may also experience lower energy levels before or during their period, especially if it affects their sleeping patterns.
During this time, it’s recommended to rest and listen to your body’s needs.
Anemia
Anemia is a health condition characterized by low levels of healthy red blood cells, which can make you feel more tired than usual.
Three main types of anemia can affect both males and females; however, women are at a higher risk due to monthly periods or during pregnancy.
- Iron deficiency anemia.
- Vitamin B12 deficiency anemia.
- Hemolytic anemia.
Many people can improve their red blood cell function (and count) through dietary changes and supplementation.
It can take a few months to start feeling better.
Thyroid Problems
Your thyroid gland releases hormones that impact your body’s ability to use energy.
Healthy thyroid levels support a regular heartbeat, metabolism, temperature, reproductive health, etc.
People with low thyroid levels may have a condition called hypothyroidism (underactive thyroid) and are more likely to experience low energy levels.
Fortunately, your doctor can treat this condition with oral medication.
Poor Sleep
Not getting enough sleep can cause lower energy levels during the day.
The Centers for Disease Control (CDC) suggests that adults sleep approximately seven to nine hours every night.
Create an environment conducive to high-quality rest by dimming all the lights, removing distracting screens, and starting a wind-down routine to help calm your mind before sleep.
If you have a family history of sleep disorders or your partner tells you you’re snoring through the night, ask your doctor for a sleep apnea assessment.
Women can be at higher risk for sleep apnea during and after menopause, during pregnancy, and if they’ve been diagnosed with polycystic ovary syndrome (PCOS) due to hormonal changes.
Stress
Ongoing perceived stress can make you feel worn out and exhausted.
An older 2011 study from the Netherlands demonstrated that women are more likely to experience stress-related fatigue than men, but researchers weren’t able to determine why.
A mental health therapist can teach you evidence-based practices to cope with stress, including meditation and mindfulness strategies.
Lack of Exercise
You may feel too tired to hit the gym, but regular exercising is important for your overall health and energy levels.
If you’re not interested in gyms, try other forms of activity that appeal to you, like a dance class or visiting a new walking trail in your neighborhood.
For overall health and well-being, the CDC suggests adults aim for at least 150 minutes of moderate-intensity aerobic exercise and two to three days of resistance training.
Chronic Health Conditions
Some chronic health conditions, including myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS) and long covid, are characterized by ongoing fatigue.
Consider developing an individualized care plan with a specialist who can help you manage these conditions and minimize their side effects.
Medication Side Effects
Some medications can make you feel extra sleepy while you’re taking them.
These include drowsy medications (like nighttime cough and cold or allergy pills), high blood pressure medications (beta blockers), and sometimes statins (cholesterol-lowering medications).
Ask your doctor if any of your medications could contribute to fatigue.
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Practical Tips for Managing Sudden Fatigue
Here are some easy, practical tips that could help you manage sudden fatigue:
- Carry snacks that contain a mix of carbohydrates and protein for energy. For example, fruits with nuts, yogurt and berries, or a hard-boiled egg on crackers.
- Do light stretching exercises or go for a walk. This can help you feel more energized if you’ve been sedentary for a few hours.
- Schedule a nap in the afternoon. A quick nap can be restorative after a bad night's sleep.
- Enjoy a refreshing beverage with bright ingredients like fresh ginger, mint, and lime juice.
- If you’re at home, try washing your face or quickly showering.
Some people may rely on energy drinks or coffee to pull them out of an afternoon slump, but these high-caffeine products are a band-aid solution. Instead, try to have water if you’re thirsty and work with your healthcare team to determine the root cause of your fatigue. That way, you can develop strategies to target the root cause of your exhaustion.
Takeaway
Fatigue may be described as exhaustion beyond the point of just feeling tired.
It can interfere with your daily routine and impact your overall quality of life.
You may be experiencing fatigue for several reasons, including poor sleeping habits, a nutrient deficiency, and an undiagnosed health condition.
It can also be a side effect of some prescription medications.
You’ll need to work closely with your healthcare team to develop a care plan to help you feel your best.
How a Dietitian Can Help
A registered dietitian is a nutrition expert and licensed healthcare professional.
They work with you to develop personalized care plans to help you manage fatigue and feel more energized.
During your appointments, you’ll review your current lifestyle and nutrition habits (including what you eat, how much you sleep, your exercise routine, etc.), develop your nutrition knowledge, and set actionable goals for you to work on between visits.
At Nourish, all appointments are remote and covered by major insurance carriers. Find a dietitian who accepts insurance now.
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Frequently Asked Questions
There could be a few reasons why women experience tiredness.
Some contributing factors may include an undiagnosed health condition, a nutrient deficiency (like iron anemia), a poor sleeping schedule, and experiencing burnout or chronic stress.
You should consult your doctor for an assessment if you're constantly tired.
A possible reason you’re suddenly feeling tired is that you haven’t eaten enough.
You might feel better after having a snack, a hydrating beverage (like fruit-infused water), and a quick rest.
If you repeatedly feel tired, consult your healthcare provider.
If you’re sleeping all the time but still lack energy, you should visit a healthcare provider for an assessment.
They may ask you to update your bloodwork to check for nutrient deficiencies or abnormal hormone levels.
To be thorough, they should also complete a physical and mental assessment (as sleeping but constantly feeling tired could be a sign of depression).
