This goes without saying, but the human body is deeply interconnected. From the food we eat, to the amount of sleep we get, to the hours of movement we clock, everything has an impact on our overall health and well-being. One crucial aspect that often gets overlooked? The relationship between our energy levels and female hormones. Hormones play a vital role in regulating energy and mood, and any imbalance can have a significant impact on how we feel and function. If you’ve been feeling particularly lethargic, it might be time to take a closer look at your hormones. Today, we’re exploring the connection between energy and female hormones. How can you can better support your body’s natural rhythms for optimal health? Let’s dive in.
Energy levels and hormones
Ready to unlock your full energy potential? It’s time to take charge of your hormones. Although often overlooked, female hormones and energy levels are closely connected. Fluctuating energy levels negatively impact female hormones, but the same holds true from the other perspective. Imbalanced hormones result in an energetic roller coaster—a wild, exhausting ride. Ultimately, the connection between energy levels and female hormones is complex. And involves several key players. Enter: estrogen, progesterone, and testosterone. These help regulate the body’s energy metabolism, which is the process by which we convert food into usable energy.
Hormones are like a symphony
When it comes to regulating energy levels, hormones sit center stage. They play a crucial role in regulating energy levels, as mentioned, but also our mood and many other bodily functions. Like an orchestra, each hormone helps maintain harmony and balance. Just as a symphony needs every instrument to play its part to create beautiful music, the body needs each hormone to work in tandem. When one hormone is out of tune, it can throw off the entire system. In other words, when hormones are out of whack, energy levels take a hit.
Balanced hormones for better energy
As mentioned, estrogen, progesterone, and testosterone all play a role in energy levels. Estrogen, for example, helps to increase insulin sensitivity, which in turn helps to regulate blood sugar levels and maintain energy levels throughout the day. Progesterone, on the other hand, helps encourage relaxation and sleep—essential for restoring energy levels. Last but not least, testosterone is also important for energy, as it increases muscle mass and strength, thus boosting physical performance and endurance. Ultimately, any hormonal imbalance can lead to changes in energy levels, fatigue, etc. However, by supporting healthy hormone levels, you can improve your energy and overall well-being!
It’s a two-way street
When we don’t get enough sleep, exercise too little (or too much), or consume foods that constantly spike blood sugar, our energy levels fluctuate. This can lead to imbalances in hormones that inevitably impact the menstrual cycle. For context, when energy levels are low, the body typically produces higher levels of the stress hormone, cortisol, which can affect the balance of other hormones in the body. This can lead to irregular menstrual cycles, decreased libido, and a tired-but-wired brain. These imbalances also impact energy levels. For example, women with low thyroid levels typically experience fatigue. It’s a two-way street.
Work with a healthcare provider to monitor hormone levels and address any imbalances that may be present!
How to prevent energy spikes and crashes
To prevent imbalances, you need to care of both your energy levels and your hormones. They’re equally important. This means getting enough sleep (7-9 hours), exercising regularly, eating a balanced and nutritious diet, and managing stress levels. More specifically:
Balance your meals
Eating balanced meals with a mix of protein, healthy fats, and complex carbohydrates can help prevent energy spikes and crashes. A nourishing lunch, in particular, is key for stable energy all afternoon! Avoid relying on high-sugar or high-carb snacks, as these lead to a rapid energy boost followed by a crash. Instead, pair carbs (fruit, crackers, etc.) with a source of protein (cottage cheese, hard-boiled egg, etc.) or fat (olives, nuts, avocado, etc.) for stable blood glucose. In turn, this helps manage even energy levels.
Stay hydrated
Dehydration can lead to fatigue and sluggishness, so make sure to drink plenty of water (with electrolytes!) throughout the day. Aim for at least eight glasses of water per day and more if you are physically active or in a hot environment.
Get quality sleep
Lack of sleep can wreak havoc on your energy levels (and cravings). Stick to a regular sleep schedule as much as possible, keep your bedroom temp low, and wear a sleep mask for blocking additional light.
Move your body
Exercise is one of the best natural energy boosters, so try to incorporate physical activity into your daily routine. Schedule a quick walk around the block can help refresh your mind and body.
Manage stress
Chronic stress can drain your energy levels, so it’s important to find healthy ways to manage stress. Try techniques like meditation, yoga, or deep breathing exercises to help reduce stress and maintain stable energy levels throughout the day.
Choose appropriate caffeine
Rather than reach for another cup of coffee in the afternoon, consider making a matcha latte, brewing a cup of organic black tea, or drinking an adaptogenic mushroom coffee alternative (it’s delicious!).
eat energizing foods
What is one of the best ways to feel more energized? Incorporating more whole foods into your diet! For example, berries, leafy greens, zucchini, sweet potatoes, bell peppers, lean protein, and healthy fats (avocado, coconut, olives, etc.). These all provide essential fuel that supports hormonal balance and boost energy levels. As you add more of these foods to your plate, you’ll automatically crowd out ultra-processed foods, sugar, and inflammatory ingredients. Start by making small changes to your diet, like swapping out a processed granola bar for 1-2 dates stuffed with nut butter and hemp seeds.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
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