Over half of British women report waking up tired every day, compared to 37% of men, according to a 2026 sleep report. Hormonal fluctuations, menstruation, pregnancy, and menopause contribute, but diet plays a major role. Nutritionist Cara Shaw shares six common food mistakes that exacerbate fatigue and offers practical solutions.
1. Not Eating Enough or Regularly
Shaw says chronic tiredness often stems from inadequate food intake or long gaps between meals. 'Skipping breakfast, “powering through” lunch, or relying on coffee until mid-afternoon can all place stress on blood sugar and energy levels,' she explains. Healthy breakfast options include eggs and avocado toast, muesli and oats, Greek yoghurt, or smoked salmon.
2. Insufficient Protein
Protein is essential for stable energy, neurotransmitter production, and muscle repair. Shaw warns that meals dominated by carbohydrates — like toast, fruit, cereal, or snacks — cause energy spikes and crashes. 'Aim for a source of protein at each meal to support steadier energy,' she advises.
3. Low Iron Intake
Iron supports energy generation, oxygen transport, and immune function. Shaw, who works for iron supplement brand BlueIron, notes that menstruation, pregnancy, and puberty increase women's iron needs. Good food sources include red meat, lentils, beans, and dark leafy greens. Iron tablets can also provide a quick boost.
4. Relying on Stimulants Instead of Nourishment
Shaw cautions that coffee, energy drinks, and diet fizzy drinks 'mask underlying fatigue while further draining the nervous system.' If caffeine replaces meals or hydration, energy may worsen over time. The Mayo Clinic links excessive caffeine to nervousness, insomnia, irritability, headaches, palpitations, and panic attacks.
5. Dehydration
Even mild dehydration can cause tiredness, headaches, and poor concentration. 'Water is so often overlooked in busy routines,' Shaw says. With UK heatwaves becoming more frequent, staying hydrated is essential for combating fatigue and maintaining overall health.
6. Not Enough Carbohydrates
Carbohydrates are a key fuel source, especially for active women and those with hormonal demands. Low carb intake can lead to low energy, poor sleep, intense cravings, and in severe cases, weakness, fatigue, dizziness, and headaches. Healthy carb options include wholemeal bread, quinoa, oats, bananas, sweet potatoes, and granola.
