As temperatures drop and winter begins to creep in, fatigue and low mood can ensue - we discover how to stay energised
As winter creeps in feelings of fatigue, sluggishness and even heightened anxiety or depression can wreak havoc on our energy
levels and motivation to stay active.
Colloquially referred to as 'winter depression', Seasonal Affective Disorder (SAD) affects up to three in 100 people in the UK at some point in their life
, causing a lack of interest in normal everyday activities and healthy habits.
John Nolan-Neylan, co-founder of energy specialists Revvies, offers his top energising tips to get you through winter.
Get up early and exercise outdoors
"The right amount of exercise
will bring the most benefits to your energy levels. According to a study conducted by Appalachian State University, the best time to exercise for weight management and better sleep is at 7 am. Exercising and sleeping well can make yourself more alert, reduce stress, and improve cognitive functioning which is sure to make you more energised to get through the day."
Vitamin D and light exposure
"Being confined to our homes during the winter months is sure to have an impact on our Vitamin D
levels. Vitamin D is known to help our bodies keep healthy and fight infections; as such, exposure to light is really essential. To perk yourself up, and to get a break from the indoors, try to spend your lunch breaks outside - go for a walk and give yourself a change of scenery. If the weather doesn't allow you to do so, make sure your food is rich in Vitamin D-oily fish, mushrooms, fortified dairy and non-dairy substitutes."
Use caffeine to your advantage"
Revvies Energy Strips contain either 40mg or 100mg of caffeine in each serving – which is roughly equivalent to either a cup of tea or coffee respectively. Dissolving on the tongue in seconds they provide a faster pick me up to help you perform at your peak. Used by professional sports teams and Olympic athletes, you can take them without any water for a convenient and rapid boost of energy. Taking a Revvies sugar-free strip in a moment of fatigue, or just at the end of the working day, will give you the alertness and energy you need to help you make the most of your day."
Drink plenty of water
"A study conducted at the University of Connecticut's Human Performance Laboratory found that being even mildly dehydrated can have effects on your mood, energy level and ability to think clearly. Fatigue can be caused by the lack of hydration
in your cells; in order to optimise the production of energy from food, it is essential you drink enough water and avoid being dehydrated at all times."
"A good diet is a very easy way of making sure that your energy levels are up - while we are at home, learning to cook and trying new recipes is sure to be fun, and can also help to stimulate your brain! To make sure you are fuelling your body with energy, you must make sure that the foods you are eating benefit your gut microbiome
- try incorporating plenty of fresh vegetables and fruit into your everyday meals. A good mixture of protein, iron, fibre and carbohydrates will help your body release the energy it has gained slowly throughout the day - helping you stay energised for longer."