Do you often feel tired even after eight hours of sleep? Do you feel like your energy isn't what it used to be, even though you maintain a healthy lifestyle? Is rest becoming a luxury for you? Chronic fatigue doesn't necessarily mean a lack of energy, but it can also be a sign that our body has been adapting to stress for too long.
Many women attribute long-term fatigue to a lack of discipline or poor time management. However, chronic fatigue in women can also be due to the fact that our bodies react to chronic stress differently than productivity and stress management advice often suggests.
Female energy is not linear
Our energy and how we feel emotionally depend on current hormone levels, which naturally fluctuate throughout the menstrual cycle. Along with our hormone levels, our productivity and stress resilience also change during one cycle. During the menstrual cycle, we go through phases:
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Menstruation: low hormone levels, higher fatigue, often increased sugar cravings - the body conserves resources.
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Follicular phase: rising estrogen levels improve mood, cognitive performance, and stress resilience.
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Ovulation: the highest estrogen level brings social confidence and energy - ideal for demanding tasks.
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Luteal phase: progesterone dominance has a calming effect, slightly increases body temperature and metabolic demands, PMS may appear, and our stress resilience naturally decreases.
"Fight or flight" is not enough
The traditional "fight-or-flight" stress response, described in the early 20th century, is largely based on research on men and male animal models. Evolutionarily, it made sense because it prepared the body for a rapid reaction to danger. However, it does not always capture how women experience stress.
Therefore, in 2000, psychologist Shelley Taylor introduced the "tend-and-befriend" model. This model shows that women under stress more often react by trying to maintain relationships, caring for others, and seeking social support.
This does not mean that women always react in one way and men in another – both strategies are natural for both sexes. However, in women, hormonal influences (especially the interaction of oxytocin and estrogens) more often support social stress regulation. In fact, there are more stress responses (e.g., freeze or fawn), and their choice depends on the context and the individual's physiological make-up.
In the context of today's chronic stress, this often leads women to stay in challenging situations, adapt, and care for those around them instead of "fleeing." Outwardly, this may appear as high performance, but internally, rumination, emotional overload, and a higher risk of anxiety or burnout are more common.
The impacts of chronic stress
Short-term stress can be useful – for example, due to increased cortisol levels. The problem arises when stress persists for a long time.
Chronic stress affects the body on multiple levels:
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Metabolism: fatigue, fluctuating blood sugar levels, tendency to gain weight
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Hormones: reduced production of sex hormones, irregular cycle
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Brain: poorer concentration, sleep disturbances, higher emotional reactivity
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Micronutrients: higher consumption of magnesium, B vitamins, zinc, and vitamin D
It's not just about the psyche – chronic stress causes systemic changes in metabolism, hormonal balance, and the body's nutritional needs.
Why classic "energy boosters" fail in the long run
Quick fixes in the form of caffeine or other stimulants may help in the short term, but in the long run, they tend to worsen the situation because they stimulate an already overloaded nervous system and increase stress hormone levels, lead to the development of tolerance (the need for higher doses), and can worsen sleep and increase anxiety.
Therefore, instead of further stimulation, it makes more sense to focus on supporting the body's basic regulatory mechanisms. Key roles are played by:
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Magnesium: supports muscle and nervous system relaxation
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B vitamins: important for energy production and the nervous system
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Vitamin D: influences mood and immunity
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Zinc: contributes to antioxidant protection and stress management
In addition to these essential micronutrients, adaptogens – plant-based substances that help the body adapt better to stress – can also be useful. Among the best known are ashwagandha (which you can find along with other active ingredients in our new Stress Relief patches) or rhodiola. However, it is important to note that, unlike vitamins and minerals, these are not essential substances. They work best when the basics are covered – meaning a quality diet and sufficient sleep.
However, supplementation is not a quick fix, but a tool to strengthen the body's resilience long-term and manage stress without gradual exhaustion.
