Your winter energy makeover
The nights start to draw in; energy levels drop and with them go our good health. If this all sounds familiar you need to give yourself a winter energy makeover and add some zest back into your life by following these simple energy boosting tips:
- Eat well: You’ve probably heard it all before but the truth is very few people who complain of being tired are eating enough good quality fuel to stay healthy, much less energetic. So make sure you eat breakfast and lunch every day and start snacking. Never go without eating for more than three hours. Eating huge amounts at meal times can deplete your energy. Snacking is less stressful and it also keeps your blood sugar constant so you have a constant flow of energy throughout the day. To boost your energy make sure you have a fist sized portion of wholegrain carbohydrate such as oats or rice with every meal. Wholegrain supplies the B vitamins and doesn’t get broken down too fast so you have a slow release of energy. Also make sure you have some energy giving protein – nuts, seeds, oily fish –with every meal.
- Boost your immune system: A stronger immune system is the key to feeling good and staying well. If it’s neglected, we open ourselves up to illness (especially colds and flu), tiredness and depression. Boost yours through a healthy, mostly organic wholegrain diet rich in fruits, vegetables, nuts, seeds, legumes and oily fish. Many natural herbs have incredible immune-boosting powers. To avoid illness, drink aloe vera juice (check that it is free from benzoates), eat plenty of naturally yellow, orange, red and green foods and try to have raw garlic daily (or take a good garlic supplement like Aged Garlic). If you’re feeling run down, drink cat’s claw tea and take the herb echinacea (liquid echinacea in a capsule) and if you end up with a cold or flu see my fighting infection naturally tips
- Sleep like a baby: Your body really needs sleep, especially at this time of year when the nights draw in. To ensure good quality sleep experts say you should treat yourself like a baby. Babies need a lot of sleep and most adults need more than they are getting. The ideal is to aim for around 6-8 hours every night. Babies need a restful, stress free routine, such as a warm bath and a story before bed. Adults who are e-mailing or watching TV or chatting on their mobiles are keeping their brains active and too stimulated for sleep. What they need is a relaxing ten minutes in the bath and a quiet read. And finally babies sleep best in a dark room. As a species we evolved to sleep in total darkness and even a tiny amount of brightness can keep us awake. Light in the hallway shouldn’t enter your room, turn the alarm clock to the wall and don’t fall asleep with the TV on. Blackout curtains are recommended if street lamps are bright.
- Fresh air: The decline in hours of sunlight during the winter months has a direct effect on our energy levels. Try to make the most of the sunlight we do have by taking a decent walk at lunchtime and exposing yourself to plenty of fresh air. And although it’s tempting, don’t crank the heating up too high – it leads to lethargy and poor concentration. Place draft excluders by each door and invest in some good curtains to keep your rooms cosy, and then set the heating at a moderate temperature.
- Getting more light: If you notice a massive swing in your moods when the nights start drawing in, you could be suffering from Seasonal Affective Disorder (SAD) the best way to combat this is by investing in a light box, making the most of the light hours we do have, or splashing out on a sunny holiday. You should also try to introduce as much light and colour to your environment as possible and cheer yourself up with fresh flowers and lots of plants to improve the quality of the air you breathe.
- Exercise: Research shows that we perceive exercise as an energy zapper but exercise is one of the first things you should do when you feel under pressure because it boosts energy and also helps us calm down and deal with pressure. It also improves the fat content of the blood, strengthens the heart, decreases resting pulse rate and – best of all – produces the hormone-like chemicals, endorphins, that make us feel happy and full of energy. Aim for 30 minutes of gentle exercise, for example a brisk walk, at least 5 times a week.
- Drink enough water: Between 6 and 8 glasses a day – not including alcohol and caffeine. While it may give a quick boost, a lot of caffeine daily actually ends up having a negative effect on your energy level. You might even try substituting a couple of cups a day with an herbal tea, such as sage to raise spirits, peppermint to aid digestion or chamomile to enable you to unwind.