Feeling tired, has become so common that many women simply accept it as part of everyday life. A late night, stressful week, demanding job or getting older can all seem like obvious explanations. However, when these symptoms become a regular part of daily life, it may be worth taking a closer look at your diet and eating habits.
Sujata Pawar, Co-Founder at Avni Wellness and Certified Functional Nutritionist says – “When women have persistent fatigue, swelling or low energy, food is an area that is often ignored. But she cautions we shouldn’t automatically assume any symptom is caused by a nutritional deficiency.
Always tired? Check your eating pattern
Sleep, stress, hormones, physical activity and digestion are some of the factors that affect the body. But the day-to-day eating habits can also determine whether the meals are really nourishing.
So, a woman who starts the day with coffee, skips breakfast, rushes through lunch and reaches for something sweet in the afternoon may be technically eating all day but still not getting enough protein, fiber, iron and other nutrients.
If this goes on, you may feel full after you eat, but you may not be getting the nutrition your body needs.
Look at the habits you do every day.
Pawar suggests that rather than immediately linking a specific symptom to a specific nutrient deficiency, broader dietary habits should be examined. Do you often skip meals? Do you have protein in your breakfast and lunch? Are you getting enough fruits and vegetables? Are you drinking enough water?
If you are prone to needing tea or coffee to see you through the afternoon slump, it is worth noticing that too. These daily habits can give useful information on what you are eating without going on restrictive diets.
Don’t eliminate foods due to bloating
Bloating has different causes, so it’s important to treat it on a case-by-case basis. Pawar warns against eliminating gluten, dairy or carbs just because they are easy targets online. Instead, a simple food and symptom diary for a few weeks could help determine patterns.
Write down what you ate, how quickly you ate, the size of the portion and when the bloating occurred. Sometimes it’s not so much about one “bad” food, but rather the way you’re eating the food.
Why women need to care about iron
Iron is another nutrient women should pay particular attention to, especially during the years they’re menstruating. Menstrual blood loss increases iron requirements. Heavy or prolonged periods can make it more difficult to maintain adequate iron stores. Regularly including iron-rich foods can be a helpful part of the diet. These include lentils, beans, leafy greens, seeds and other foods that contain iron.
Pair plant-based iron with vitamin C
A simple dietary tip is to pair plant sources of iron with foods high in vitamin C. Meals with plant-based iron can be supplemented with foods like lemon, tomatoes, amla and guava.
Don’t Forget Protein
Protein is not just for the fitness buffs. Eating enough protein can be part of a satisfying, well-balanced diet. Protein can be included in regular meals in the form of food such as eggs, dairy, paneer, legumes and fish.
Don't expect supplements to solve unexplained symptoms
“Supplements should not be used instead of understanding what may be happening in the body,” stresses Pawar. If you experience ongoing, intense or unexplained tiredness, puffiness or a lack of energy, it may be wise to speak to a health professional and think about whether testing is appropriate.
Not every symptom has to be a cause for alarm. Sometimes the body just needs to get better sleep or rest more. Or sometimes it may help to make the balance of daily meals better. But ongoing symptoms may warrant further investigation.
Awareness, not self-diagnosis
You shouldn’t try to diagnose yourself off what you eat. Instead, the more you learn about your usual food choices and eating habits, the easier it will be to judge if your diet is providing the nutrition your body needs. The first step can be to focus on eating regular meals, protein, fiber, iron rich foods, fruits, vegetables and hydration, rather than going on restrictive diets or adding supplements without knowing why.
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