Feeling tired, low on energy or bloated has become so common for many women that these symptoms are often brushed aside. A late night, a stressful week, a demanding job, or simply getting older can easily become the explanation. But when fatigue, swelling or low energy starts becoming a regular part of everyday life, it may be worth taking a closer look at eating habits and overall nutrition.
According to Sujata Pawar, Co-Founder at Avni Wellness and Certified Functional Nutritionist, food is one area that is often overlooked when women try to understand how they are feeling. However, she also cautions against assuming that every episode of tiredness or bloating is automatically caused by a nutritional deficiency.
Look at your eating patterns, not just individual symptoms
The body's energy levels and overall wellbeing can be influenced by several factors, including sleep, stress, hormones, physical activity and digestion. Nutrition is another important part of the picture, but it is often neglected in everyday routines.
For instance, a woman may start her morning with coffee, skip breakfast, rush through lunch and reach for something sweet when afternoon tiredness sets in. While she may technically be eating throughout the day, her meals could still be lacking adequate protein, fibre, iron and other nutrients. Over time, such a pattern can leave meals feeling filling without necessarily being sufficiently nourishing.
Rather than immediately turning to another restrictive diet, it can be more useful to examine everyday habits. Are you regularly skipping meals? Does your breakfast and lunch contain a source of protein? Are you eating enough fruits and vegetables? Are you drinking enough water? Do you rely heavily on tea or coffee to get through an afternoon energy slump?
These questions can offer a better picture of overall nutritional intake than constantly switching between restrictive diets.
Bloating needs an individual approach
Bloating is another symptom that can be difficult to interpret. With certain foods frequently being labelled as "bad" online, people may be tempted to eliminate gluten, dairy or carbohydrates without first understanding what is actually triggering their symptoms.
Pawar suggests taking a more individual approach. Keeping a simple food and symptom diary for a few weeks can help identify patterns. This can include noting what was eaten, how quickly the meal was consumed, portion sizes and when bloating occurred.
In some cases, the issue may not be one particular food but the broader way in which a person eats.
Why women should pay attention to iron
Iron is another nutrient that deserves particular attention among women, especially during the menstruating years. Regular blood loss during menstruation increases the body's requirement for iron, while heavy or prolonged periods can make it more difficult to maintain adequate iron stores.
Including iron-rich foods such as lentils, beans, leafy greens and seeds regularly in meals can help improve dietary intake. Plant-based sources of iron can also be paired with foods rich in vitamin C, such as lemon, tomatoes, amla or guava.
Protein should similarly have a regular place in a balanced diet and is not something that should be associated only with fitness enthusiasts. Foods such as eggs, dairy, paneer, legumes and fish can be included as protein sources depending on individual dietary preferences.
Don't use supplements to replace understanding your symptoms
While nutrition can play an important role in overall wellbeing, supplements should not automatically become the answer to persistent fatigue or other unexplained symptoms.
If tiredness, bloating or low energy is persistent, severe or unexplained, it is advisable to consult a health professional and consider whether appropriate testing may be required.
The key is not to self-diagnose based on food or individual symptoms. Instead, paying attention to everyday eating patterns can help build greater awareness of whether the diet is providing the nutrition the body needs. Sometimes the answer may simply be better sleep or more rest, while in other cases persistent symptoms may warrant a closer professional evaluation.
