Why is there a gender energy gap?, What are the symptoms of energy loss?, Tips for closing the energy gap, Stay hydrated, Macronutrients are important, Eat regularly, What are the best foods to eat?

We've heard of the gender pay gap. But did you know there's an energy gap, too? That's according to new research by Holland & Barrett, which revealed that 52% of women feel too tired to complete household chores, compared to just 35% of men. In addition, the study also found that the UK as a whole is pretty much exhausted: 72% of us don’t have the energy to get through the day, while 42% of us admit to eating our way through tiredness for a quick sugar lift (Picture: Getty Images)

To understand this energy gap — and why it exists — Metro spoke to Emily Foster, Holland & Barrett sport nutritionist. She explains that a complex mix of biology, lifestyle, and social expectations can be attributed to why women report feeling more tired than men. Foster also shares symptoms of energy loss and tips on how to close this gap once and for all (Picture: Getty Images)

Why is there a gender energy gap?

'Biologically, hormonal fluctuations throughout the menstrual cycle play a significant role in energy levels,' says Foster. For example, lower hormone levels during menstruation can cause fatigue and disrupt sleep. Oestrogen dips, especially in the luteal phase, often bring PMS symptoms, including low energy. 'Pregnancy and postpartum are also physically demanding periods marked by significant hormonal shifts, while menopause brings further fatigue due to hormone changes, poor sleep, and mood changes,' the expert adds. On top of this, Foster says that, comparably with men, many women face underdiagnosed health issues such as anaemia, thyroid disorders, or autoimmune conditions like lupus and fibromyalgia. All of these can cause chronic fatigue (Picture: Getty Images)

What are the symptoms of energy loss?

'Low energy can manifest in multiple ways — physically, mentally, and socially,' notes Foster. In terms of the former, this can manifest as constant tiredness despite adequate sleep, heavy limbs, and reduced stamina for everyday activities. Mentally, she says you might notice slower reactions, from difficulty focusing to forgetfulness. 'These are all signs that your brain isn’t functioning at its optimal energy level.' Feeling irritable or emotionally overwhelmed during social situations? Or, feel like you want to withdraw from interactions completely? Foster says that while we can all relate to cancelling social plans and skipping the gym when tired, a consistent lack of energy, which impacts general wellbeing and lifestyle, does need addressing (Picture: Getty Images)

Tips for closing the energy gap

'Feeling chronically tired is your body’s way of asking for better support,' Foster says, adding that better hydration, regular movement and enough quality sleep are crucial, but nutrition also plays a central role in sustaining energy throughout the day.' Case in point: Further Holland & Barrett research found that 29% of people rely on coffee for energy. 'While caffeine offers a quick boost, sustainable energy comes from nutrient-dense, balanced meals,' stresses the expert. Here are Foster's top tips on how to close the energy gap... (Picture: Getty Images)

Stay hydrated

'Even mild dehydration can sap your energy,' says Foster. If you're planning a workout, she advises drinking water before, during, and after workouts. 'For sessions over an hour or in hot weather, consider adding electrolytes to replace minerals lost through sweat,' she adds. Similarly, if you're not planning on exercising, drinking enough water is key for sustaining energy levels. The NHS says 6 to 8 cups or glasses of fluid a day is enough (Picture: Getty Images)

Macronutrients are important

'Food provides energy through molecules like glucose, which are primarily sourced from macronutrients.' Foster says these usually come from carbohydrates, a small amount from fats, and protein. 'But micronutrients — like B vitamins and amino acids — also contribute to energy production,' she adds. Additionally, the amount of energy in food is measured in calories (kcal); however, it’s not as simple as eating lots of high-calorie foods to boost energy levels, she explains. 'Instead, we need to consider if we’re eating sustainable sources of energy — including foods like fibre, healthy fats, protein and unrefined carbohydrates to give the body a steady source of energy over a longer period' (Picture: Getty Images)

Eat regularly

Foster also states that regularly eating small meals and snacks may help to keep your energy up. Some research suggests that eating four to six small meals daily, including healthy snacks, can help to keep your blood glucose steady. But, if you prefer to have fewer meals, she recommends incorporating more healthy snacks into your day for an energy boost. And, rather than loading up on sugary snacks, focus on slow-release energy from whole foods. Examples of these include... (Picture: Getty Images)

What are the best foods to eat?

• Chia seeds: 'High in protein, healthy fats, and fibre, they support stable energy levels,' Foster says. She adds that because seeds contain protein and fibre, they’re key for slower digestion and 'crucially' a slower release of energy. Foster recommends mixing chia seeds with fruit and yoghurt to make a balanced, energy-boosting snack.

• Almonds: These are rich in B2 (riboflavin), copper, and manganese, which are vital for energy production.

• Fruits: Bananas are highly advised for boosting energy levels, as they're packed full of energy-rich carbohydrates. Apples and strawberries are great too, as they contain natural sugars and are high in fibre. 'This means the energy that apples provide is of the longer-lasting sort, therefore you won't experience a crash,' Foster concludes (Picture: Getty Images)