How to boost your energy levels in winter
As the days grow shorter and natural light becomes scarce in the UK, many of us feel our energy levels start to wane during the winter months. The colder, darker days can take a toll on our mood, energy, and overall sense of wellbeing. But don’t let winter hold you back! With a few smart habits and the right nutritional choices, you can stay energised, uplifted, and ready to thrive all season long. Here are some effective tips to help you fight off fatigue and boost your energy levels this winter:
1. Increase your Vitamin D intake
One of the main reasons for feeling sluggish in winter is reduced exposure to sunlight, which is crucial for producing vitamin D. Low levels of this vitamin are linked to fatigue, a weakened immune system, and even low mood. To compensate, include vitamin D-rich foods in your diet, such as oily fish (like salmon or mackerel), fortified cereals, and eggs. A vitamin D supplement may also help bridge the gap. MyHealthChecked's Vitamin D Rapid Test will give you a quick indication if you’re curious to know if you are deficient or not.
2. Optimise your diet with energy-boosting foods
Eating a balanced diet is essential for maintaining steady energy levels. Incorporate whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables into your meals. Foods like bananas, nuts, seeds, and spinach are excellent for providing sustained energy throughout the day.
Avoid processed snacks and sugary drinks, which may give a quick energy spike but lead to crashes later. Instead, opt for complex carbohydrates like quinoa or sweet potatoes that release energy slowly, keeping you fuelled for longer.
3. Stay active, even in winter
Cold weather can make staying active more challenging, but regular exercise is one of the best ways to boost energy. Physical activity improves blood flow, enhances mood, and helps regulate sleep - all of which contribute to better energy levels.
If outdoor activities feel daunting, try indoor workouts like yoga, pilates, or strength training. Even a brisk 10-minute walk outside can expose you to natural light, which is essential for maintaining your circadian rhythm and energy levels.
4. Prioritise quality sleep
The long winter nights can disrupt sleep patterns, leaving you feeling more tired. Aim for 7-9 hours of quality sleep each night, and try to stick to a consistent sleep schedule, even on weekends. Creating a calming bedtime routine, such as reducing screen time and enjoying a warm drink, can help you unwind and prepare for restful sleep.
5. Stay hydrated
Dehydration is often overlooked as a cause of low energy, especially in winter when the cold weather can suppress our thirst signals. Yet, staying hydrated is essential for maintaining energy levels, supporting brain function, and keeping your metabolism running smoothly. Additionally, proper hydration supports your body’s natural defenses against infections by maintaining the integrity of protective barriers like the mucous membranes in your mouth and throat. Make it a habit to sip water regularly throughout the day, even if you don’t feel thirsty. To make hydration more appealing during the colder months, try warming up with herbal teas, infused waters, or nourishing broths. These options not only hydrate but also provide a comforting boost to keep you feeling refreshed and energised.
6. Consider your mental wellbeing
The darker, colder days of winter can impact mental health, sometimes leading to feelings of lethargy, low mood, or even the winter blues. Why not try incorporating mindfulness practices to lift your spirits and keep your outlook positive? Experiment with meditation apps, write your thoughts in a journal, or set aside quiet moments to relax and recharge. Social connection is also vital - spend time with loved ones or engage in activities that bring you joy.
Explore your energy with at-home testing
Identifying what your body needs can make a real difference in helping you maintain steady energy levels throughout the winter months. MyHealthChecked's Energy Profile Blood Test provides convenient, reliable insights into your vitamin D, iron, and other vital markers that influence your energy. With personalised results, you can take targeted action to address deficiencies and optimise your wellbeing.
Don’t let winter fatigue hold you back. Start today by incorporating these habits and leveraging at-home testing to make informed decisions about your health. Boost your energy levels and embrace the season with vitality.
References
1. NHS Self-help tips to fight tiredness: https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/
2. GOV UK Preparing for winter: Vitamin D: https://www.gov.uk/government/publications/vitamin-d-supplementation-during-winter-phe-and-nice-statement/statement-from-phe-and-nice-on-vitamin-d-supplementation-during-winter
3. HEALTH: The Best Foods to Eat for More Energy: https://www.health.com/best-foods-to-boost-your-energy-8582078