5 ways to boost your energy this winter
When winter rolls around, it’s not uncommon to feel like your energy levels are taking a nosedive. With shorter days and colder weather, it’s easy to feel sluggish, but the good news is that there are plenty of ways to keep your energy up, and many of them are backed by science. Let’s dive into some proven methods to help you stay energised all winter long.
Get your sleep game on point
Sleep is crucial for maintaining energy levels, and it turns out that quality matters just as much as quantity. Most adults need about 7-9 hours of sleep per night to function at their best, according to the National Sleep Foundation. During sleep, your body goes through vital processes like tissue repair, muscle growth, and hormone regulation, all of which are essential for keeping your energy levels steady.
Lack of sleep doesn’t just make you feel tired; it can also impact your cognitive function, mood, and even your immune system. Research shows that inadequate sleep can lead to increased levels of the stress hormone cortisol, which can further drain your energy.
Source: Health Direct
Hydration: The overlooked energy booster
Water is essential for every cell in your body, and staying well-hydrated is key to keeping your energy levels up. According to the Mayo Clinic, even mild dehydration can lead to fatigue, reduced concentration, and mood swings. This is because water is crucial for transporting nutrients and oxygen to your cells, which helps them produce energy.
Some facts about our internal water supply:
The Australian government’s health guidelines suggest that men should aim for 2.6 litres of water per day, and women should target 2.1 litres. Not drinking enough water can make you feel more tired, especially in winter when you might not feel as thirsty but still need just as much hydration.
The power of regular exercise
You might think that when you’re tired, exercise is the last thing you should do. But research consistently shows that regular physical activity is one of the best ways to boost your energy levels. Exercise increases the efficiency of your cardiovascular system, improving the circulation of oxygen and nutrients to your muscles and tissues. This, in turn, helps your body produce more energy and increases stamina.
A study published in the Journal of Psychotherapy and Psychosomatics found that regular exercise reduced fatigue by 65% in participants compared to those who remained sedentary. Even low-intensity activities like walking can have significant energy-boosting benefits. The key is consistency—regular physical activity helps your body manage and reduce fatigue over time.
Stress less, energise more
Stress is a notorious energy sapper. When you're stressed, your body produces higher levels of cortisol, which can lead to chronic fatigue. Chronic stress can also affect your sleep patterns, leading to a cycle of exhaustion.
According to the American Psychological Association, stress management techniques like deep breathing, meditation, and yoga have been shown to reduce cortisol levels and improve overall energy. In fact, a study published in Psychoneuroendocrinology found that mindfulness meditation can decrease cortisol levels by up to 25%, helping you feel more energised and focused.
Eat smart for sustained energy
What you eat plays a massive role in how energised you feel throughout the day. Opting for foods that provide a steady release of energy, like complex carbohydrates, is key to maintaining stable blood sugar levels and avoiding energy crashes.
The Australian Guide to Healthy Eating recommends including whole grains, fruits, vegetables, and lean proteins in your diet. These foods provide essential vitamins and minerals, including B vitamins, which are crucial for converting food into energy. Avoiding highly processed foods and sugars can also prevent the energy dips that often follow a sugar high.
Research from the Harvard T.H. Chan School of Public Health also suggests that eating a balanced breakfast with protein, fibre, and healthy fats can set the tone for a more energetic day.
Source: Australian Guide to Healthy Eating
Maintaining your energy levels, especially during the winter months, doesn’t have to be complicated. By focusing on sleep, hydration, exercise, stress management, and smart eating, you can give your body the tools it needs to stay energised and vibrant. Remember, small changes can lead to big improvements in how you feel every day.
If you're looking for more personalised advice on how to maintain your energy levels or manage other aspects of your health, don't hesitate to reach out to a healthcare professional who can guide you in making the right decisions for your well-being.