Feeling sluggish? With dark mornings and dark evenings, it is easy to give in and curl up on the sofa eating all the things you promised yourself you wouldn’t. While it is important, we all take time to rest, sometimes the less we do the more tired we get.
Here are some easy to follow tips to stay energised during these dark winter months.
- Try to get outside for 20-30 minutes each day, preferably in the morning when it is lightest.
Taking a 20 minute walk is a great way to feel more energetic for the rest of the day, plus there is more and more evidence of the additional benefits of walking. A study published in the British Journal of Sports Medicine found that those who adhered to a walking program showed significant improvements in blood pressure, slowing of resting heart rate, reduction of body fat and body weight, reduced cholesterol, improved depression scores with better quality of life and increased measures of endurance.
- Include fruit or vegetables with every meal to ensure you get at least your 5 a day.
Take a leaf out of Popeye’s book and try to eat Spinach daily as according to the George Mateljan Foundation, it is one of the worlds healthiest foods. Analysis of spinach’s nutritional properties placed it at the top of their nutrient-rich food list. “Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate … copper, vitamin B2, vitamin B6, vitamin E, calcium … and vitamin C.” Spinach is also a very good source of Magnesium, zinc, dietary fibre, phosphorus, vitamin B1 and choline. It contains a unique and beneficial mixture of phytonutrients, as well as antioxidants, flavonoids and carotenoids. B Vitamins and Magnesium contribute to the reduction of tiredness and fatigue.
- Limit caffeine to before 12pm and try to reduce the amount you have in general.
Coffee definitely gives your body a signal to get ready for action! The effect of this is the release of adrenaline, which in turn triggers a release sugar into the blood stream on hand for immediate release, makes your heart pump faster and sharpens your mind ready for whatever is about to be thrown at it. Caffeine can be a great mid-afternoon pick you up, but it can also cause a slump when it wears off and can impact the quality of your sleep at night.
- Prioritise your sleep.
It is so tempting to watch another episode of your favourite Netflix series but choosing to sleep instead is a real investment for your energy levels the next day and also your health in general. Recent scientific studies show that a lack of sleep causes many significant changes in the body and increases your risk for serious health concerns such as obesity, disease, and even early death. Sleep is an important function for many reasons. When you sleep, your brain signals your body to release hormones and compounds that help:
- decrease risk for adverse health conditions
- manage your hunger levels
- maintain your immune system
- retain memory.
If you feel you still need a bit more support try Magnesium B which is formulated with 100% of the daily recommended allowance of Magnesium and a complete vitamin B complex* which both contribute to the reduction of tiredness and fatigue.
Magnesium contributes to the reduction of tiredness and fatigue.
VITAMINS B1, B2, B3, B5, B6, B12 & BIOTIN contribute to healthy energy release.
Food supplements should not replace a balanced diet and a healthy lifestyle.