How to increase your energy this autumn/winter
I am hearing from so many, that they are so very tired. So this journal shares a few nutrition and lifestyle tips to help boost your energy levels ahead of the festive season and winter days.
Before you read my tips for supporting energy levels this autumn, I suggest you find a quiet space with a cup of tea for 10-15 minutes. Take some time out to journal and reflect on where your energy is currently being directed. This exercise will hopefully get you thinking about your energy takers and givers:
How are you feeling at the moment?
What obstacles are in your way at the moment hindering you from being your healthiest self?
What has been giving you energy recently? Why?
Who do you want to be for yourself?
How can you take care of yourself more?
Where is your energy currently being spent? Can this be balanced?
Create a list of energy givers (what gives you energy) and a list of energy takers (what takes energy away from you)
Hopefully, this exercise will provide you with some insight as to what you need to do to help your energy levels. Here are some of the ways in which you could begin to support your energy this autumn season:
Morning light
Morning light is important for regulating our circadian rhythm. I know the weather is about to get much colder outside but it is super important we still get our daily natural sunlight dose in. The sun provides energy for us. Getting outside for 10-20 minutes first thing helps to set our circadian rhythm, which means better sleep that night and also improved mental health. Even if the weather is not great, aim to get outside every morning. Go for a walk or take a warm drink and a blanket outside in the garden and take in the season in front of you.
Reduce your stress levels
Stress is one of the key energy drainers and can take its toll on both your physical and mental health. Try some relaxation activities such as meditation, yoga, go for a walk, colouring, reading or even trying a new hobby. Whatever it is, choose something that you walk away from feeling grounded and balanced with a feeling of having filled your cup back up. Movement, whatever this looks like for you, is very important when stress levels are high. Listen to your body and be kind to it. What type of movement feels good at the moment? Maybe it is going for a 30 minute walk in nature, an hour-long hot yoga class, a pilates class, or a strengthening weight session. If you are really busy, a tip would be to look in your diary at the start of the week and schedule in these practices. Once they are in your diary you will find it hard to ignore as you have already allocated time and are committed to yourself.
Remember stress is only what we perceive.
Our mind is always moving, travelling, and jumping to the next task.
Or it is taking us back in time. Sometimes to places, we don’t need to revisit.
Be here. Be here and now. GROUND in the day. Be present in the moment.
Balance blood sugar
Balanced blood sugar is key when you feel tired and are lacking energy. Do you feel “hangry”? Or experience a slump mid afternoon? Or do you have strong cravings? These are often signs of imbalanced blood sugars. If you eat to support blood sugar management you are minimising the highs and lows therefore helping to support even energy levels.
Focus on energy boosting foods
It is key to eat a balanced plate it is also important to focus on certain co-factors the body needs for ATP-energy production. For example:
Magnesium eg. green leafy vegetables, seeds, nuts.
B vitamins eg. avocado, meat, oily fish, yogurt, mushrooms, beans, brown rice, sunflower seeds.
Alpha-lipoic acid eg. spinach, broccoli, organ meats.
L-carnitine eg. meat, fish, dairy, asparagus.
Coenzyme Q10 eg. meat, fish, nuts.
Drink more water
When we are tired or stressed we reach for stimulants to power us through and to give us that “lift” we need. We reach for coffee, tea, sugary drinks, or even alcohol. However, what we really need to do is stay hydrated with good old fashioned filtered water or even herbal teas. Make sure to drink 1.5-2 litres of water a day, and add an extra glass of water for every caffeine drink or alcoholic drink you consume to combat their dehydrating effects. This will help to increase concentration, energy, and a general feeling of wellbeing.
Create a sleep sanctuary
A good night’s sleep is essential for energy the next day. However, I know this is easier said than done when stress levels are high and you feel wired but tired at bedtime but can’t sleep. Here are a few sleep hygiene rules to help you sleep like a baby:
*Avoid eating at least 2-3 hours before sleep to avoid indigestion and to make sure your food is digested properly.
*Avoid caffeine after 12 noon and refined sugars after 3 pm.
*Turn off screens at least one hour before bed to limit exposure to blue light which suppresses our sleep hormone Melatonin. Resist the urge to check emails and messages at least 2 hours before bed and if possible switch your phone to aeroplane mode. Go to bed with a physical copy of a book, honestly after reading for 20 minutes I fall asleep with my book over my face half the time with my reading glasses still on!
*Make sure the bedroom is dark and at the right temperature, not too hot, not to cold. Wear an eye mask and earplugs (this is a game changer believe me from someone who suffered with sleep issues for a while). Oh, if your budget will allow invest in one of the lovely super comfy bed toppers. It feels like you are getting into a hotel bed every night. Bliss.
*A warm magnesium salts bath a couple of times a week can be beneficial to help the mind and body relax.
*Keep a notebook by the side of your bed, and write down anything that comes to your mind - what you need to do the next day, any anxieties or worries. Write them down, they can wait until tomorrow.
*Before you close your eyes, give thanks for your day and list three things you are grateful for. Closing your eyes with the thoughts of everything you are thankful for and a heart full of gratitude.
I hope these ideas are helpful for you and you are feeling more energised in no time.
Sending love,
Katie xx
Instagram @katiejensonhullnutrition
DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.