- Tired all the time? Look at your eating pattern
- Start by looking at everyday habits
- Don’t eliminate foods just because of bloating
- Why women should pay attention to iron
- Pair plant-based iron with vitamin C
- Don’t overlook protein
- Don’t rely on supplements to solve unexplained symptoms
- Focus on awareness, not self-diagnosis
Feeling tired, bloated or low on energy 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.
According to Sujata Pawar, Co-Founder at Avni Wellness and Certified Functional Nutritionist, food is one area that is often overlooked when women experience persistent fatigue, swelling or low energy. At the same time, she cautions against assuming that every symptom is automatically caused by a nutritional deficiency.
Tired all the time? Look at your eating pattern
The body is influenced by several factors, including sleep, stress, hormones, physical activity and digestion. However, everyday eating habits can also affect whether meals are genuinely nourishing.
For example, a woman who starts her day with coffee, skips breakfast, rushes through lunch and reaches for something sweet in the afternoon may technically be eating throughout the day, but could still be getting inadequate amounts of protein, fibre, iron and other nutrients.
If this pattern continues, meals may leave you feeling full without necessarily providing the nutrition your body needs.
Start by looking at everyday habits
Instead of immediately connecting an individual symptom with a particular nutrient deficiency, Pawar suggests looking at broader eating patterns. Ask yourself whether you regularly skip meals, whether your breakfast and lunch contain a source of protein, whether you are eating enough fruits and vegetables and whether you are drinking enough water.
It is also worth noticing whether you regularly depend on tea or coffee to get through afternoon tiredness. These everyday habits can provide useful clues about your nutritional intake without resorting to restrictive diets.
Don’t eliminate foods just because of bloating
Bloating can have different triggers, so it is important to approach it individually. Pawar advises against immediately eliminating gluten, dairy or carbohydrates simply because they are popular targets online. Instead, keeping a simple food and symptom diary for a few weeks may help identify patterns.
Note down what you ate, how quickly you ate, the portion size and when the bloating occurred. Sometimes, the issue may not be one particular “bad” food but the overall way in which you are eating.
Why women should pay attention to iron
Iron is another nutrient women need to pay attention to, particularly during their menstruating years. Regular blood loss during menstruation increases the body’s requirement for iron, while heavy or prolonged periods can make it harder to maintain adequate iron stores. Including iron-rich foods regularly can be a useful part of the diet. These include lentils, beans, leafy greens, seeds and other foods containing iron.
Pair plant-based iron with vitamin C
One simple dietary habit is to combine plant-based sources of iron with foods rich in vitamin C. Foods such as lemon, tomatoes, amla and guava can be included alongside meals containing plant-based sources of iron.
Don’t overlook protein
Protein is not something that should be reserved for fitness enthusiasts. Including adequate protein can be part of a balanced and satisfying diet. Foods such as eggs, dairy, paneer, legumes and fish can provide protein as part of regular meals.
Don’t rely on supplements to solve unexplained symptoms
Pawar stresses that supplements should not be used as a substitute for understanding what may be happening in the body. If fatigue, bloating or low energy is persistent, severe or unexplained, it is advisable to consult a health professional and consider whether appropriate testing may be needed.
Not every symptom needs to be a cause for concern. Sometimes the body may simply need better sleep or more rest. At other times, improving the balance of everyday meals may help. Persistent symptoms, however, may warrant further investigation.
Focus on awareness, not self-diagnosis
The aim should not be to diagnose yourself based on what you eat. Instead, becoming more aware of your usual food choices and eating patterns can help you understand whether your diet is providing the nutrition your body needs. Rather than following restrictive diets or adding supplements without understanding the reason, paying attention to regular meals, protein, fibre, iron-rich foods, fruits, vegetables and hydration can be a more useful starting point.
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