5 Sneaky Energy Drainers Women Over 50 Don’t See Coming

When I turned 55, I thought my low energy was just “normal.”

After all, I’d spent decades caring for my family, working as a nurse, and juggling life’s demands.
Feeling a little tired seemed like part of the deal.

But then I made a few small changes — and I was shocked at how much better I felt.
Now, as a health coach, I see the same thing in so many women I work with.
They think fatigue is “just their age,” but often it’s small, hidden energy drainers quietly stealing their spark.

Here are five sneaky energy drainers women over 50 should watch out for — and how I work around them in real life.

1. Slouching Posture

When your shoulders round forward and your head drops, your lungs can’t fully expand. That means less oxygen for your brain and muscles — and less energy for you.

I notice this in myself if I’ve been at the computer too long.
In Pilates, I practice releasing tight shoulders down, engaging my abs, and lengthening through the top of my head — it’s amazing how much taller (LOL - I'm still really short!) and more energized I feel after just a few minutes of mindful posture work. My office chair also supported healthy ergonomics.

Quick Fix: Stand with your back against a wall for 2 minutes twice a day. Keep your heels, hips, shoulders, and the back of your head touching the wall. Breathe deeply and feel your body “reset.”

2. Dehydration

Even mild dehydration can leave you feeling foggy, sluggish, and cranky — so starting the day with water really can make a difference.

I’ll be honest — coffee still comes first for me. But I do recommend having water before or alongside it, and I make sure I’m hydrating steadily throughout the day, especially after my long morning walks. At work, I had a tea kettle in my office to enjoy cups of herbal tea throughout the day. And I kept plenty of cans LaCroix available for a treat!

Quick Fix: Keep a glass of water ready in the kitchen, so it’s ready when you wake up. If mornings are busy, tie it to a routine you already have.

3. Shallow Breathing

Stress, posture, and long hours sitting can cause us to take quick, shallow breaths from the chest instead of deep, full breaths from the diaphragm. Less oxygen = less energy.

Because I practice meditation, I’m very familiar with the feeling of a deep, spacious breath — and I notice right away when my breathing has become shallow. Yoga practice also integrates breathing wisdom.

Quick Fix: I love using the Breathe function on my Apple Watch or the Calm app. Even 1–2 minutes of intentional breathing can reset your energy and your mindset.

4. Too Many Ultra-Processed Foods (UPFs)

This one isn’t a big problem for me — I almost always have a LOT of healthy snacks around.
Keeping plenty of fresh produce in the house — even buying it prepped and ready to eat — makes it so much easier to grab something nourishing instead of processed snacks.

But I see this drain my clients’ energy all the time. UPFs — think packaged snacks, pastries, and sugary drinks — can cause quick spikes and crashes in blood sugar. That “rollercoaster” leaves you feeling drained and irritable.

Quick Fix: If this is a challenge for you, keep cut-up veggies, fruit, or a container of nuts front and center in your fridge or on the counter. And if it's not in front of you, it's easier not to have to resist the temptation--what UPFs can you get rid of?

5. Going Too Long Without Movement

Our bodies are designed to move — often. Sitting for long stretches slows circulation, stiffens joints, and makes your muscles “go to sleep.”

I’m grateful for my Apple Watch — it reminds me to stand and move around at least once an hour. Sometimes that’s just a quick walk to the kitchen or a few shoulder rolls, but it keeps me from feeling sluggish later.

Quick Fix: Set an alarm, watch alert, or phone reminder to stand and stretch every hour. Small movements matter. Make walking dates...even if it's during your break at work!

The Bottom Line

These might seem like tiny tweaks, but they can add up to a major difference in how you feel.

If you’ve been accepting low energy as “just how it is,” try experimenting with even one of these.
You might be surprised to find your spark isn’t gone at all — it’s just been waiting for you to invite it back.

If you found these tips helpful, share this with a friend who’s ready to feel more energized.