#74: The Hidden Ways Stress Steals Your Energy (and How to Take It Back) - Natural Energy Boosting Tips for Mums
Do you feel constantly exhausted, even after a full night’s sleep? Stress isn’t just something you feel in your head—it physically drains your body’s energy, making it harder to focus, function, and feel your best. The modern mum’s life is full of hidden energy drains: work, kids, overstimulation, and the never-ending pressure to juggle it all. But what if you could take control and reclaim your energy naturally?
In this guide, we’ll explore how stress depletes energy, how nutrition and hydration play a crucial role in recovery, and practical solutions to help mums regain balance and vitality.
Why Stress Leaves You Exhausted: The Science Behind Fatigue
Stress is often dismissed as just an emotional issue, but its effects go far beyond mental exhaustion. When your body experiences prolonged stress, it prioritises survival over vital functions like digestion, cellular repair, and deep rest. Over time, this leads to chronic fatigue, muscle tension, and brain fog.
A key player in this process is cortisol, your body’s primary stress hormone. While cortisol helps you stay alert in challenging situations, long-term stress leads to elevated cortisol levels, causing inflammation, disrupted digestion, and poor sleep—all of which rob you of energy.
With today’s fast-paced lifestyle, mums are constantly in “go mode”—juggling work, childcare, home life, and social commitments. This state of overstimulation prevents your nervous system from resting and recovering, leading to ongoing fatigue and burnout.
How Stress Depletes Energy and What You Can Do About It
1. The Impact of Poor Nutrition on Stress and Fatigue
Chronic stress burns through key nutrients such as magnesium, B vitamins, and zinc, which are essential for energy production. Magnesium soothes the nervous system, B vitamins aid in converting food into energy, and zinc supports immune function. When these nutrients are depleted, exhaustion and brain fog become a daily struggle.
In addition, a poor diet adds to the stress load on your body. Highly processed foods, excess sugar, and nutrient-deficient meals force your body to work harder to break down and process them, placing additional strain on your adrenal glands and immune system. This worsens fatigue and makes it harder to recover from stress.
Energy-Boosting Foods for Mums
To support your body’s natural recovery, focus on:
Magnesium-rich foods – dark leafy greens, nuts, seeds.
B vitamin sources – eggs, grass-fed meats, whole grains.
Zinc-rich foods – shellfish, pumpkin seeds, lentils.
Whole, unprocessed foods – fresh fruit, vegetables, healthy fats.
2. The Hidden Effects of Chronic Dehydration
Dehydration is a major contributor to fatigue, yet most people don’t drink enough water. When your body lacks proper hydration, it struggles with digestion, circulation, and brain function. This leads to headaches, sluggishness, and anxiety.
Dr. F. Batmanghelidj’s research highlights how chronic dehydration increases cortisol levels, making stress feel even more overwhelming. It is also linked to numerous health conditions, including high blood pressure, heartburn, kidney problems, and ulcers. Many of these issues can be significantly improved—or even reversed—by increasing daily water intake.
How to Stay Hydrated for More Energy
Start your morning with a large glass of water before tea or coffee.
Drink consistently throughout the day to avoid dips in energy and brain fog.
Include hydrating foods like cucumber, watermelon, and herbal teas.
3 Simple Ways to Reclaim Your Energy and Reduce Stress
1. Use Deep Breathing to Lower Cortisol and Boost Energy
Your nervous system switches between “fight or flight” (stress mode) and “rest and digest” (recovery mode). The fastest way to shift into relaxation mode is through intentional breathing.
Try box breathing:
Inhale for four counts, hold for four, exhale for four, and hold again for four.
Repeat for a few minutes to lower cortisol levels and bring your body into a calm, energy-restoring state.
2. Eat for Sustained Energy and Avoid Energy Crashes
Food plays a crucial role in keeping your energy stable throughout the day. Eating the right combination of macronutrients prevents blood sugar spikes and crashes, which can leave you feeling drained.
A well-balanced meal should include:
Protein (chicken, fish, eggs) – supports muscle repair and hormone balance.
Healthy fats (avocado, olive oil, nuts) – provides long-lasting energy.
Complex carbohydrates (sweet potatoes, quinoa, whole grains) – maintains steady energy levels.
Skipping meals or relying on caffeine and sugar leads to energy crashes, so aim for balanced meals and snacks to keep your energy steady.
3. Move Your Body in a Way That Boosts Energy (Without Burnout)
Exercise is a powerful tool for stress relief and energy restoration, but the key is finding the right balance. Over-exercising or doing intense workouts when you’re already fatigued can spike cortisol levels and leave you even more drained.
Instead, prioritise movement that restores energy:
Walking outdoors – improves mood and mental clarity.
Stretching and mobility exercises – eases tension and supports circulation.
Gentle yoga or tai chi – regulates the nervous system and promotes relaxation.
Listening to your body and choosing restorative movement helps you maintain consistent energy levels without burning out.
Small Changes Make a Big Impact on Your Energy
Stress might be unavoidable, but it doesn’t have to leave you feeling permanently drained. By making simple adjustments—like increasing hydration, eating nutrient-rich foods, practising deep breathing, and choosing gentle movement—you can take back control of your energy levels.
Try this now: Take three deep breaths, drink a glass of water, and stretch for 30 seconds. Even the smallest shift can help reset your energy and improve how you feel.
If you found these tips helpful, share this guide with other mums who need an energy boost. And if you’re ready to feel better, start with one small change today—your energy is yours to reclaim!
With Love,
Karo