Does the cold and the rain make you feel sluggish and unmotivated? If you feel the need to boost your energy during the colder months, here are our top three tips to make you feel more energized and motivated.
1. Eat Regular, Nutrient-Dense Food
During winter, your body needs extra nutrients and calories to help maintain your body temperature. Not to mention the fact that simple activities such as shopping or going to work are often more time-consuming and stressful in the winter. All of these things put extra strain on your body. To help it cope, you need to be putting in regular high-quality fuel. If you are not consuming enough calories or nutrients, your body will struggle to deal with all the daily demands placed on its energy reserves.
Ensure you eat a nutritious breakfast, and have regular nourishing meals and snacks throughout the day. Great snack choices to boost your energy include nuts and seeds, fruit, avocado, good-quality dark chocolate, houmous, vegetables, soups, oatmeal, smoothies, and clean protein shakes. Avoid foods that give you an energy crash or make you feel bloated and sluggish. These include sugary foods like cakes, snack bars, and candy, and also highly-processed foods like potato chips, pretzels, and bread.
2. Get Enough Sleep
When you are asleep, your body regenerates, repairs, and assimilates nutrients. Getting enough good-quality sleep will ensure that your hormones are properly regulated and that your body can extract as much nutrition and energy from your food as possible. If you are sleep-deprived, you will feel sluggish, exhausted, and cold, as your body will be running on limited energy reserves.
To boost your energy, aim for 7-9 hours of proper sleep. Always sleep in the dark, using an eyeshade if necessary. Limit your use of screens and avoid using your smartphone and computer for at least an hour before bed. The blue light emitted from these devices interferes with the production of melatonin, an essential hormone in the process of falling and staying asleep.
3. Keep Your Body Active
Going out for a run might be the last thing on your mind when it's cold outside, and you feel tired. But getting enough exercise is extremely important when it comes to your energy levels. Regular exercise increases your fitness, which, in turn, helps your body to function correctly. It also improves your mood, another important factor in feeling energetic.
By exercising 3-5 times per week, you will enhance your cardiovascular health, increase your endorphin levels, and improve your sleep. All of these factors will help you to feel more motivated and boost your energy.
Try adding these simple tips into your winter routine and experience a lift in your energy levels, mood, and general wellbeing.
Photo by Naitian（Tony） Wang on Unsplash
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