Hands up who feels permanently knackered? You're not alone. My hand is definitely raised. As the days get shorter and the weather turns colder, many of us find our energy levels take a nosedive.
But before blaming the darker mornings or reaching for yet another coffee, it might be worth looking at what's on your plate.
Feeling tired all the time is one of the most common health complaints in the UK. Research from the Health and Food Supplements Information Service (HSIS) found that half of UK adults regularly feel tired, while four in ten report low energy levels. At the same time, 93 per cent admit their diet could be healthier. Could what we're eating be contributing to how exhausted we're feeling?
However, there isn't one simple fix for feeling exhausted. Poor sleep, stress, low physical activity and nutritional deficiencies, including low levels of iron or vitamin D, can all play a part. But what you eat matters, too. Skipping meals, cutting out food groups or following a restrictive diet can leave you short of the energy and nutrients your body needs to function properly.
Persistent fatigue can also sometimes be a sign of an underlying health issue, too. If you're unusually tired for several weeks, your fatigue is affecting everyday life, or you have other symptoms, speak to your GP rather than simply trying to push through it. For women in midlife, hormonal changes may also be part of the picture. Find out more about the lesser-known symptoms of perimenopause and menopause.
‘Self-care isn’t just about bubble baths and downtime,’ explains Consultant Dietitian Dr Carrie Ruxton. ‘It’s about giving your body exactly what it needs to function properly. Energy dips can be a symptom of nutrient gaps in the diet as well as the shorter hours of sunlight through the winter months.’
HSIS research also suggests that some people may be falling short on key nutrients. Iron intake is below recommended levels in up to 25 per cent of women aged 19 to 64, while vitamin D intake also remains low. Magnesium intake is also lower than recommended among younger adults.
Iron deficiency is especially common in women and according to the NHS, low iron levels are one of the most frequent causes of tiredness, particularly among women.
Iron helps transport oxygen around the body, vitamin D supports muscle and immune function, and magnesium plays a role in normal energy metabolism. If you're not getting enough of certain nutrients, fatigue can be one of the outcome symptoms. Nutrition can also play a role in how our brains function. Find out more about the possible connection between gut health and perimenopausal brain fog.
The survey also found that 82 per cent of people feel confused about what makes a healthy diet, which can make it harder to know whether you're giving your body what it needs. The good news? Boosting your energy naturally can be as simnple as reorganising your meal plate and often, going back to basics can be the place to start. So, if your Autumn reset involves finding your energy again, Dr Ruxton shares five simple ways to support it.
1. Eat protein at every meal
‘Protein helps regulate blood sugar levels and prevents the sharp energy crashes that can happen after high-carbohydrate meals,’ says Carrie. ‘Include protein with each meal to help stabilise energy throughout the day and keep you feeling fuller for longer. Good sources include eggs, fish, lean meat, dairy products, beans, lentils, nuts and seeds.’ Want to know how much protein you actually need in midlife? Read our guide to getting enough protein, including the best food sources and how to include more in your daily diet.
2. Choose whole grains for sustained energy
‘Carbohydrates are the body’s main fuel source, but the type of carbohydrate matters,’ she says. ‘Whole grains such as oats, brown rice and wholemeal bread contain fibre that slows digestion and provides a steady release of glucose into the bloodstream. This helps maintain stable energy levels. Refined carbohydrates, such as white bread or sugary snacks, are digested more quickly and can lead to rapid spikes and drops in blood sugar that may leave you feeling tired. Whole grains also provide B vitamins that help the body release energy from food.’
3. Focus on nutrients that support energy
‘Several nutrients play a key role in energy metabolism,’ explains Carrie. ‘Iron, vitamin D and B vitamins are particularly important. Foods rich in these nutrients include leafy green vegetables, eggs, beans, pulses and lean meats. Leafy greens such as spinach and kale contain iron, magnesium and vitamin C, which support the body’s ability to convert food into energy. Because many people struggle to meet recommended nutrient levels through diet alone, some experts suggest that a multimineral supplement may help bridge nutritional gaps.’
4. Stay hydrated
‘Even mild dehydration can affect how energised you feel,’ she says. ‘Water helps transport oxygen and nutrients around the body, regulate temperature and support muscle and nerve function. When hydration levels drop, fatigue, poor concentration and headaches may follow. Research suggests that losing as little as one to three per cent of body fluid can negatively affect energy levels and mood.’
5. Move your body to increase energy
It may sound counterintuitive, but physical activity can increase energy levels rather than drain them. ‘Movement improves circulation and helps deliver oxygen and nutrients to cells more efficiently,’ says Carrie. ‘Exercise also supports the mitochondria, the structures inside cells responsible for producing energy. Gentle activity such as walking outdoors can also boost mood by increasing endorphins and reducing stress hormones. Exposure to daylight may further support circadian rhythms and improve sleep quality.’ However, you don't need to exhaust yourself to get the benefits of exercise. Read our guide to training smarter, not harder for practical advice on building fitness without overdoing it.
The takeaway?
When energy levels are flagging, it's tempting to reach for another coffee or look for a sugary quick fix. But sometimes the answer lies in going back to basics. You don't need an expensive supplement regime or a complete diet overhaul to start feeling better. Small, consistent changes can make a difference. And if you're feeling unusually tired for several weeks, don't ignore it. Speak to your GP.
