Low Energy in Women: 4 Common Causes + What to Do

Feeling Low Energy? You’re Not Alone

If you feel like low energy is leaving you constantly running on empty, you’re not alone. In fact, low energy in women is one of the most common concerns I see in clinic.

Many women wake up tired, rely on caffeine to function, and crash mid-afternoon. Often, they blame themselves or try to push harder. But here’s the truth – your body likely isn’t lazy. It’s asking for support.

The good news? You don’t need to overhaul your life. With a few small changes, your energy can absolutely improve.

Let’s look at four of the most common reasons women experience low energy – and what you can do about it.

1. Low Energy from Blood Sugar Swings

If you find yourself crashing an hour after eating or hitting a wall at 3pm daily, unstable blood sugar may be the culprit.

Meals heavy in refined carbs – but low in protein, fat, and fiber – cause quick sugar spikes followed by sharp drops. This crash leaves you feeling foggy, tired, and craving sweets.

How to fix it:

• Build meals with protein, healthy fats, and fibre (e.g. oats with nut butter, or eggs with avocado toast).
• Avoid skipping meals—especially breakfast.
• Take a short walk after eating to help your body use the energy from food more efficiently.

2. Gut Health & Low Energy

Your gut is where you absorb the nutrients that fuel every cell. When it’s not functioning well, your body can’t get what it needs – resulting in low energy, fatigue, and even brain fog.

Poor digestion, bloating, and irregular bowel movements are common red flags.

Support your gut by:

• Eating more fibre-rich foods like lentils, quinoa, veg, and oats
• Adding fermented foods (like kefir, yogurt, sauerkraut) a few times per week
• Reducing processed foods that disrupt your microbiome

A happy gut means better nutrient absorption, and more consistent energy.

3. Chronic Stress Can Drain Energy Fast

Between work, family, and life admin, modern life is stressful. When stress is constant, your body stays in “fight-or-flight” mode, which raises cortisol and drains your system.

It also affects your sleep, digestion, blood sugar, and hormone balance—compounding the low energy you already feel.

Here’s how to shift out of survival mode:

• Pause for three slow breaths before meals
• Swap one high-intensity workout for something gentler (like yoga or a walk)
• Add 5-minute quiet breaks to your day—even if it’s just sitting with a cuppa

These small resets help your nervous system feel safe enough to recharge.

4. Poor Sleep & Low Energy in Women

Sleep isn’t just downtime – it’s when your body heals, balances hormones, and restores energy. When sleep is disrupted or insufficient, you’ll feel it all day.

Hormonal changes, blood sugar crashes, and blue light exposure can all interrupt restful sleep.

To improve sleep:

• Keep a consistent sleep/wake schedule, even on weekends
• Avoid screens 30–60 minutes before bed
• Try a small protein-and-carb snack before bed (e.g. Greek yogurt with berries)

This combination can prevent 3am wakeups and support overnight repair.

The Bottom Line: You Are Not Lazy or Broken

If you’ve been blaming yourself for feeling drained, please stop.

Low energy in women is rarely about willpower. It’s about listening to your body and responding with support – not shame.

By stabilising your blood sugar, supporting your gut, managing stress, and prioritising sleep, you’ll give your body the fuel and rest it truly needs.