I’m a nutritionist – the daily habits I live by to feel less tired

This doesn’t just apply to you: there’s something about this time of year that saps our energy. As the weather gets colder and the days get darker, before we know it, the natural momentum we’ve had in our daily lives all summer disappears and our energy reserves are so depleted that we’re left with the overwhelming feeling of being on the sky to crawl at the end of the year.

However, this does not have to be the case. While constant tiredness is a symptom that should always be checked by a GP, a feeling of fatigue can be caused by a number of lifestyle factors, including our diet and the way we spend our days.

Enter Jenna Hope, a registered dietitian and author of the book How to stay healthy shares her simple tips to keep your energy levels high all day (and all season long).

Eat lots of beans and legumes

“Beans and legumes are not only hearty and comforting, they are also rich in complex carbohydrates, which are essential for energy production. Additionally, they are rich in fiber, which is essential for supporting a healthy gut. Our gut health plays a key role in supporting energy production and the absorption of important nutrients necessary for energy maintenance. Therefore, it is extremely important to take care of it, especially at this time of year. Beans and legumes can be an affordable ingredient that I like to add to soups, stews, curries and salads for a heartier, protein-packed meal.”

Supplementation with vitamin D3

“Vitamin D is essential for supporting energy production and mood regulation; Low vitamin D levels are strongly associated with low mood. During the winter months in the UK we do not have enough sunlight, which is our main source of vitamin D. This can dramatically increase our risk of deficiency during these months. Therefore the NHS recommends a supplement of 10mcg per day. Where possible, I choose vitamin D3 as its absorption rate is higher than that of vitamin D2.”

Go for a walk in the morning

“It may sound like a simple behavior, but at this time of year when staying warm and toasty indoors is most tempting, it’s easier said than done. As a result, we tend to exercise and exercise less during the day during these colder months, which in turn makes us feel sluggish. In contrast, taking a walk first thing can really help support your energy, productivity and cognitive performance throughout the day. Spending time in nature has also been shown to have a positive impact on mental well-being. I always aim for a minimum of 15 minutes if possible.”

But avoid overdoing high-intensity exercise

“It’s true that exercise can help increase energy. However, if you overdo HIIT (High Intensity Interval Training), you are at increased risk of nervous system deregulation, which in turn can contribute to your energy levels decreasing. High levels of HIIT training can contribute to excessive pressure on the adrenal glands and your stress response. If possible, try to limit HIIT training to no more than three times per week and make sure to incorporate some lower-intensity workouts into your week as well.”

Enjoy an Epsom salt bath

“Unsurprisingly, poor sleep is one of the most common reasons for tiredness and fatigue. This can be either a lack of sleep time or reduced sleep quality. Something that I find helps with this is taking Epsom salt baths. Epsom salt contains magnesium, which plays an important role in supporting healthy sleep. Some people like to supplement with it, but absorbing magnesium through your skin in the bath is a great way to meet your needs and also promote your sleep health. However, avoid doing this on a day when you need to get up early and remember to consult your GP if you are also taking medication.”

Be careful when you say “yes.”

“It’s easy to want to say yes and do everything, but the truth is that we are often unable to cope with life’s demands. This makes us far more likely to feel stressed and overwhelmed. When you are constantly in a state of stress or overwhelm, the body uses many more nutrients to produce the stress hormone cortisol, especially vitamin C and magnesium. This, in turn, can lead to nutrient deficiencies, which can leave you feeling exhausted. So if possible, try to take care of yourself and only say yes to things that you can accept in a healthy way.”

Eat less sugar

“Sugar is often a vice that people turn to for energy. However, once the sugar enters the bloodstream, your blood sugar levels drop very quickly. Once they go down, you’ll likely not only feel a craving for more sugar, but you’ll also feel pretty exhausted. If you’ve ever experienced a sugar drop, you know what I mean. Instead, opt for high-protein snacks like a banana with peanut butter or a spoonful of Greek yogurt, which can help balance your blood sugar levels and keep you feeling fuller—and more energized—for longer.”

How to Stay Healthy: Jenna Hope’s Nutrition Guide to Optimize Your Immunity is published by Piaktus and is available now