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Ever wonder why you're always exhausted?

For many women, the answer might be simpler than you think.

Today, we're diving into the main cause of tiredness in women and how to combat it effectively.

Read 🔽 below! 

🍖 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Hidden Cause of Female Fatigue

• Article Explained Simple: Iron Supplementation

• 3 Tips to quickly recover from an illness

• Healthy High Protein Prawn Pasta Recipe

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Hidden Cause of Female Fatigue

Feeling constantly tired isn't normal. For many women, the culprit behind their fatigue is iron deficiency.

Iron is crucial for producing haemoglobin, which carries oxygen throughout your body. When you're low on iron, your body struggles to get enough oxygen, leaving you feeling drained.

Women are particularly susceptible to iron deficiency due to menstruation. Each month, you lose blood, and with it, iron. Pregnancy and breastfeeding also increase iron needs.

Other factors can contribute to iron deficiency. A vegetarian or vegan diet might not provide enough iron. Certain medical conditions, like celiac disease or heavy periods, can also lead to iron deficiency.

The symptoms of iron deficiency aren't always obvious. Besides fatigue, you might experience shortness of breath, pale skin, headaches, or difficulty concentrating.

So, how do you solve this? First, get your iron levels checked. A simple blood test can determine if you're deficient.

If you are iron deficient, the solution is to increase your iron intake. This can be done through diet or supplements.

Iron-rich foods include red meat, poultry, fish, beans, and leafy greens. Pair these with vitamin C-rich foods to enhance absorption. For example, add some lemon to your spinach salad.

If dietary changes aren't enough, your doctor might recommend iron supplements. These can quickly boost your iron levels but should be taken under medical supervision.

Remember, iron overload can be harmful, so don't start supplementing without confirming you're deficient.

To prevent iron deficiency, consider taking a multivitamin with iron, especially if you're at risk. Cooking in cast iron pans can also add small amounts of iron to your food.

By addressing iron deficiency, many women find their energy levels dramatically improve. It's not a cure-all for fatigue, but it's a common and easily fixable cause.

If fatigue persists despite addressing iron levels, consult your doctor. Other issues like thyroid problems or sleep disorders could be at play.

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3 Tips to quickly recover from an illness

Getting sick can throw your whole routine off track. Here are three tips to help you bounce back faster:

1. Prioritize sleep
   
   Your body needs extra rest when fighting off an illness.
   
   Aim for at least 8-9 hours of sleep per night.
   
   Take naps during the day if you need to.
   
   Sleep is when your body does most of its repair work, so give it plenty of opportunity.
   

2. Stay hydrated
   
   Proper hydration is crucial for recovery.
   
   Drink plenty of water, herbal teas, and clear broths.
   
   These help flush out toxins and keep your body functioning optimally.
   
   Avoid alcohol and caffeine, which can dehydrate you.
   

3. Eat nutrient-dense foods
   
   Your body needs extra nutrients to fight off illness.
   
   Focus on foods rich in vitamins C and D, zinc, and protein.
   
   Think citrus fruits, leafy greens, nuts, and lean meats.
   
   Bone broth is particularly good for recovery, providing hydration and essential nutrients.
   

Remember, listen to your body. If you're not feeling better after a few days, or if symptoms worsen, consult your doctor.

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Healthy High Protein Prawn Pasta Recipe (makes 4 servings)

Craving pasta but want to keep it protein-packed?

This prawn pasta dish is the perfect solution.

It's quick, easy, and packed with flavour and nutrition.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 400 kcal

• Protein: 35 g

• Carbohydrates: 45 g

• Sugars: 5 g

• Fat: 10 g

The Ingredients

• 300g whole wheat pasta

• 400g raw prawns, peeled and deveined

• 2 tablespoons olive oil

• 4 cloves garlic, minced

• 1 red chilli, finely chopped (optional)

• Zest and juice of 1 lemon

• 200g cherry tomatoes, halved

• 100g baby spinach

• 1/4 cup fresh parsley, chopped

• Salt and pepper to taste

• 2 tablespoons grated Parmesan cheese (optional)

The Instructions

1. Cook the pasta in salted water according to package instructions. Reserve 1 cup of pasta water before draining.

2. While the pasta cooks, heat olive oil in a large pan over medium heat.

3. Add garlic and chili (if using) to the pan. Sauté for 1-2 minutes until fragrant.

4. Add the prawns to the pan. Cook for 2-3 minutes on each side until pink and cooked through.

5. Add lemon zest, lemon juice, and cherry tomatoes to the pan. Cook for another 2 minutes.

6. Add the cooked pasta to the pan along with the spinach. Toss everything together, adding a bit of reserved pasta water if needed to create a light sauce.

7. Stir in the chopped parsley and season with salt and pepper to taste.

   Serve hot, topped with grated Parmesan if desired.

This dish is high in protein thanks to the prawns, and the whole wheat pasta provides complex carbs for sustained energy.

The lemon adds a fresh, zesty flavour while the spinach packs in some extra nutrients. Enjoy this guilt-free pasta dish!

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