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Why Is My Energy So Low? Fatigue in Older Women

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Causes of Low Energy in Older Women

Sometimes, having low energy can be the result of changes to your lifestyle. But it also can point to more-serious health issues, especially as you get older.

Hormonal Imbalance

Issues with your endocrine system, which comprises the organs and glands that make hormones, or issues with hormones themselves, can cause fatigue.

Hypothyroidism, a disruption of thyroid-stimulating hormone TSH, is often linked with fatigue, Wu says.

 Hypothyroidism is most common in women ages 60 and older, as well as in women who were recently pregnant.

“Changes in progesterone levels, either rapid increases or decreases, can also be associated with fatigue,” Wu says.

You also may have fatigue if you have adrenal insufficiency, or Addison’s disease. This condition occurs when your adrenal glands don’t produce enough of the cortisol or aldosterone hormones.

Low levels of estrogen and testosterone also can cause fatigue, in addition to changing your mood and reducing your sleep quality.

Sleep Issues

Chronic sleep deprivation also impedes your body’s ability to release growth hormones that help it repair itself during the night, Wu says. So if you’re not sleeping enough, you may feel tired and fatigued.

Most adults still need seven to nine hours of sleep each night. Only after you hit age 65 does that amount decrease to seven to eight hours.

The amount of sleep you need can vary, though.

“People in very early adulthood still have growing brains and possibly bodies, and often have higher physical activity levels and faster metabolism, all of which requires more sleep,” Wu says.

In addition to the amount of sleep you get each night, sleep quality also can affect your energy levels. If you regularly have trouble falling asleep, wake up multiple times each night, or wake up feeling tired, it may be a good idea to adjust your sleep routine to ensure that you’re getting the sleep you need.

A sleep disorder such as sleep apnea or restless legs syndrome also could be the culprit behind your low energy levels.

 If you think that you snore, move your legs while you sleep, or have a similar sleep disorder, ask your doctor about tests called sleep studies and ways to address these issues.

Menstruation and Menopause

Dr. Romm says it’s normal to feel your energy drop in the days before you get your period.

“This is a big recurring factor for why women can feel tired,” she says. “Some women especially have really heavy periods, which can lead to very low levels of iron, and that’s definitely going to lead to feeling more tired.”

When perimenopause and menopause occur, as your menstrual cycle winds down, you also may notice a change in your energy levels. This may be the result of hormone shifts as your body changes. Other menopause side effects may zap your energy, too.

“Some of the symptoms of perimenopause and menopause can disrupt sleep, such as hot flashes, so that can lead to women feeling more tired, because their sleep is interrupted,” Romm says.

Exercise

Lack of exercise can make you feel more tired, and it’s something Romm says she notices regularly in her patients in their 30s and 40s.

“Exercising regularly gives you more energy, because the more muscle you maintain, the more mitochondria you produce, and the mitochondria affect how much energy you have,” she says.

 “Exercising also helps with oxygen flow, getting more oxygen to your brain, which also helps with energy levels.”
Most adults need at least 150 minutes of moderate physical activity and two days of muscle-strengthening activities each week.

 Moderate physical activity can include everything from walking to completing daily chores.

If you have concerns about your ability to exercise, ask your doctor to come up with a plan that can help you stay active.

Diet

You might feel fatigued if your diet doesn’t include enough nutrients or protein to help your body do daily tasks. Low iron, for instance, can lead to anemia and complications such as dizziness, heart palpitations, and shortness of breath.

You also may see your energy dip if your diet is heavy in fats, sugars, and simple carbohydrates. Simple carbs can boost your energy temporarily but cause it to sink when your blood sugar drops. These foods include:

  • Processed grains such as white pasta and white bread
  • Candy
  • Yogurt with added fruit sweetener
  • Sugary cereals
  • Cookies and cakes

Alcohol and caffeine can mute or amplify your energy levels, too. They also can affect your sleep timing and quality, which can make you feel fatigued.

Complex carbohydrates — such as those found in fruits, vegetables, and whole grains — don’t break down in your body as quickly, and they may provide longer-lasting energy.

Talk with your doctor and a registered dietitian before you make any drastic changes to your diet. And remember: No one diet works for everyone.

“There are probably hundreds of diets and cultural ways of eating that are really good,” Dr. Kogan says.

Stress

Stress has major effects on all aspects of your mental and physical health, and energy is no exception. Fatigue and stress have a cyclical relationship, where they each feed the other and amplify the effects.

Ongoing stress can cause fatigue, in addition to issues that lead to fatigue, such as sleep problems, depression, anxiety, and lack of motivation to exercise.

 It also can throw your hormones out of whack.

For many women, stress can come from numerous sources, from home life to work life and everything in between, Romm says. The sources aren’t necessarily tied to aging.

Besides the psychological factors that can lead to stress, physical reasons such as digestive problems, vitamin deficiencies, and hormonal imbalances also can contribute, Romm says. You can talk with your doctor about ways to address these.

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