Stay Energised This Winter: 7 Easy Hacks to Beat Seasonal Slumps

It’s easy to overlook hydration in winter, but even mild dehydration can sap your energy. Aim to drink 6-8 glasses of water daily. If cold water doesn’t appeal, try sipping on herbal teas or warm water infused with lemon and ginger.

What you eat has a profound impact on your energy. To stay energised:

• Complex Carbohydrates: Choose whole grains, oats, and sweet potatoes for steady energy release.
• Healthy Fats: Incorporate avocados, nuts, and seeds, which support brain health and energy metabolism.
• Iron-Rich Foods: Include spinach, lentils, and lean meats to avoid iron-deficiency anaemia, a common cause of fatigue.

Avoid heavy, carb-laden meals that can leave you feeling lethargic. Instead, eat smaller, balanced meals throughout the day.

Exercise is a natural energy booster, and winter shouldn’t slow you down. Here are some indoor-friendly options:

• Yoga or Pilates to improve flexibility and reduce stress.
• High-Intensity Interval Training (HIIT) for a quick, effective workout.
• Dance workouts or online fitness classes to make movement enjoyable.

Aim for 30 minutes of moderate exercise most days to keep your body energised and your mood uplifted.

Winter’s early sunsets might tempt you to go to bed earlier, but maintaining a consistent sleep routine is key to staying energised. Follow these tips:

• Stick to a regular bedtime and wake-up time, even on weekends.
• Limit screen use an hour before bed to minimise exposure to blue light.
• Keep your bedroom cool, dark, and quiet to create an ideal sleep environment.

Reduced sunlight during winter can lead to vitamin D deficiency, which is associated with low energy and mood dips. To combat this:

• Spend 10-15 minutes outdoors during daylight hours when possible.
• Include vitamin D-rich foods like oily fish, fortified cereals, and eggs in your diet.
• Consider a vitamin D supplement, but consult your GP or pharmacist first.

Winter can feel isolating, but staying connected with friends and family is vital for maintaining energy and a positive mood. Plan virtual coffee chats, meet-ups, or fun group activities to lift your spirits and stay energised.