Energy Zappers...ways to beat them

It's no wonder latest figures show that two-thirds of women complain of feeling excessively tired every day. Since time immemorial women have had to multitask, juggling raising kids with other tasks including running a home.

If we could have asked a cave woman how tired she felt after a day trying to eke out leftovers of last week's kill to feed her family - as well as searching the countryside for fruit and nuts and keeping a fire burning at home while her man was away hunting - I'm sure she would have replied "completely knackered" too.

When should I worry?

Because of our demanding lives, it can be hard to tell the difference between everyday tiredness and when your body is trying to warn you something is seriously wrong. As a rule, if you suddenly start feeling more tired than usual, and it's accompanied by other new symptoms such as headaches or dizziness, you should see your GP for a check up.

Here are some of the hidden problems that could be zapping your energy...

(1) Your junk food diet is bringing you down

If you feel tired and drained, have a good look at the fuel you're putting into your body each day. Eating lots of foods high in sugar, caffeine and salt can overstimulate and put too much stress on your metabolism. Throw in a nightly dose of booze and you'll soon find your energy levels are flagging.

Fix it: Eating more fresh, unprocessed foods that are natural energy boosters, such as wholemeal bread, brown rice, fruit, veg and lean meats will help redress the balance. Have at least two or three alcohol-free nights each week.

(2) You're dehydrated

Lack of fluid is a common reason for exhaustion. It's surprisingly easy to become dehydrated, especially as we tend to lose our thirst reflex as we get older.

Working in an air-conditioned office, going for a long walk or simply forgetting to drink regularly can quickly lead to depleted fluid levels.

This causes blood pressure to drop and means not enough blood gets to the brain or muscles, which can result in headaches, feeling sluggish, dizziness and unsteadiness.

Fix it: Try to drink at least every two hours. If you're not peeing regularly or your urine is very dark, you need to drink more.

(3) You're not sleeping as well as you think

Many of us survive on junk sleep - the kind of sleep when we wake up often throughout the night. But research shows it doesn't replenish energy levels anywhere near as effectively as long stretches of continuous sleep. Junk sleep can be caused by stress but also by over-stimulating the brain too close to bedtime with TV or computer use.

Fix it: Develop good sleep hygiene - which means going to bed at a set time, not watching TV for an hour beforehand, and developing a wind-down routine to prepare your body for sleeping, such as a warm bath followed by a milky drink and
half an hour reading.

(4) You're low in iron

Many women suffer from iron-deficiency anaemia, often as a result of heavy periods, and it can leave you feeling exhausted. Signs to watch out for include pale skin, palpitations, pale inner eyelids when pulled down, and white half moons at the base of your fingernails.

Fix it: A visit to your GP and a blood test will pick up iron problems and you'll be prescribed iron tablets to boost levels. If your iron levels are at the low end of normal but not anaemic, eat plenty of lean red meat, leafy green veg and fortified cereals. Talk to your doctor if you have heavy periods, as treating them can prevent you losing so much iron-rich blood each month.

(5) You're suffering from mild depression

If your tiredness comes with a general sense of apathy, low mood and not wanting to go anywhere or see anyone, you may be depressed.

Fix it: Go to your GP for advice. For mild depression, making lifestyle changes are often enough to lift it, especially regular exercise which triggers the brain to release feel-good hormones to boost your mood. A brisk, daily 20-minute walk can make all the difference.

For more serious depression, your doctor may recommend medication or a talking therapy.

(6) You have a thyroid problem

Hypothyroidism, which means an underactive thyroid, can cause unexplained fatigue, especially in middle-aged women, as I found out when I was diagnosed at 55.

I remember the extreme tiredness vividly - I was on holiday and got out of puff just walking up a small hill that normally I would have found easy.

When I got back, my GP took a blood test and found my thyroid wasn't making enough of the hormone thyroxine. Other symptoms include excessive thirst, weight gain and feeling cold. It runs in families, which explains why my mother, sister and me all suffered.

Fix it: If your doctor diagnoses an underactive thyroid, a simple, once-a day-tablet of thyroxine corrects the problem - and most people get their normal energy levels back soon after starting treatment.

(7) You're carrying too much weight

Obesity is often overlooked as a cause of extreme tiredness but just carrying around too much weight means your heart is having to work overtime and your back, knee and hip joints are under enormous strain. Simply losing a stone can help boost energy levels.

Fix it: If diets have failed in the past, speak to your GP about seeing a dietitian who can work out a sensible weight-loss plan you can stick to.

You can start with some gentle exercise - such as a brisk 10-minute walk each day.

(8) You have undiagnosed heart disease

When fatigue strikes during everyday activities, especially when it's accompanied by chest pains, it can be a sign that your arteries are furred up.

Fix it: See your GP straight away, as undiagnosed heart disease can be fatal. He or she will check your blood pressure and cholesterol and, if necessary, do an angiogram to see if your arteries have any blockages.

Following that, lifestyle changes, medication and, in more serious cases, surgery may be needed to manage your symptoms.