Are the winter months making you feel lethargic, tired, and just generally a bit blah? While the dark days and longer nights can easily leave us feeling like all we want to do is curl up in bed, there are ways to get back some of that much-needed energy. Follow our easy tips below to feel brighter, lighter and happier in just 30 days…
Vitamins are vital
You need plenty of energy-boosting vitamins and minerals in your diet. Key nutrients include vitamin B, essential for helping your body create energy from the food you eat and aiding in the formation of red blood cells. Vitamin B12 is found in meat, dairy and fish, and fortified breakfast cereals. Magnesium is a mineral that’s key to many of the body’s processes, from nerve function to energy production and blood sugar control and you’ll find it in wholegrain bread. Iron plays an important role in transporting oxygen around the body and can be found in red meats.
Don’t skimp on your downtime
Regular refuelling, showing your to-do list who’s boss and squeezing in the odd power nap will leave you feeling re-energised.
Ensuring you eat at regular intervals is essential for preventing fatigue and blood sugar crashes. The evidence is real: studies published in Nutritional Health found that meal-skipping at any point during the day led to a greater sense of fatigue by the end of the day.
Master your macros
Devise all snacks and meals with very carefully calculated ratios of your three macronutrients (carbs, protein and fat), to optimise energy levels. Healthy fats, which include salmon and walnuts, are important, as studies show these not only improve mood and brain function, they’re also key to avoiding a midday slump. And let’s not forget protein, essential for not only helping the body build and repair tissue, but also for helping to tide you over until your next meal.
Dehydration is one of the number one energy sapping culprits – often you won’t even know you’re thirsty until it’s too late. Choose from our rehydration royalty list, below, when you fancy a break from water.
Not all liquids are created equal when it comes to rehydrating…
Skimmed milk – Canadian researchers found milk to be superior to sports drinks and water for post exercise hydration due to its protein, carb, calcium and electrolyte content.
Coconut water – Yes, the hype is real. High in potassium, low in carbs and calories, coconut water is one splurge you should consider.
Tea and coffee – In recent years caffeine’s diuretic properties have been played down so tea, green tea and not-too-strong coffee are all acceptable methods of rehydrating.
Who says you have to drink your H20?
Watermelon, cucumber, celery and lettuce are all top rehydrating foods containing over 90% water.
And let’s hear it for the H2O.
Try adding lemon, lime, even a few raspberries and some sprigs of mint to still or sparkling water. You’ll be surprised at how this transforms your drink.