As we head into the holiday season, the daylight hours are becoming shorter, social and family obligations have reached a peak, and it’s easy to feel burned out.
Whether it’s the struggle to get out of bed when the sky gets dark, work fatigue, or the temptation to take a nap after indulging in a hearty feast, the most wonderful time of the year can also be the most tiring.
amy goodsonRegistered Dietitian, Sports Nutrition Consultant, and Author “Sports Nutrition Playbook,” On deck (Hall) is decked out with strategies that combine nutrient-rich foods, a balanced meal plan, and certain lifestyle habits to stabilize energy levels and ward off fatigue.
Get energy from protein-rich food
Goodson recommends starting off strong with a protein-packed meal: “Start your day with a balanced breakfast that includes protein to help break the night’s fast and provide energy to your muscles,” she says. Said.
“Like a delicious option Beef Sausage Tasty Oats Combines the power of high quality protein with fiber-rich oats. This recipe helps stabilize blood sugar and provides steady energy throughout the morning.
experts say To speed up metabolism, breakfast should be taken within an hour of waking up.
Research from 2019 indicated that it is beneficial to eat two to three meals per day – especially breakfast – with the last meal of the day between 3 and 4 p.m., to avoid late night snack, And one should fast for 12 to 16 hours.
Following that schedule can reduce cholesterol, inflammation and appetite while improving circadian rhythm, the 24-hour biological clock that regulates your body. sleep patternhormone release, hungerdigestion, and body temperature.
Stabilize blood sugar for stable energy
Goodson believes that snacks that combine proteins like lean beef, dairy and eggs with high-fiber carbohydrates can help prevent energy cravings and cravings by stabilizing blood sugar throughout the day.
“Balanced snacks such as yogurt with berries and granola, cheese with whole-grain crackers, or beef jerky and fruit keep energy levels steady throughout the day.”
Stabilizing blood sugar is essential to maintain energy because the brain runs on glucose. When we are hungry, our blood sugar drops and with it our mental energy also drops. When it declines, impulse control, emotions, and decision-making abilities falter.
Low blood sugar can trigger the release of stress hormones like cortisol and adrenaline, which can leave the body drained, after the fight or flight feeling subsides.
Exercise to relieve fatigue
If you want to feel energized, Goodson says you have to get your steps moving and get your blood flowing.
“Exercise – even just a brisk walk – can boost circulation and support better energy. He recommends aiming for about 150 minutes of moderate-intensity activity weekly to relieve fatigue and improve stamina.
Check here for expert tips being active outside During the winter months.
Prioritize sleep to stay flexible
Six in 10 Americans reveal their sleep routine Feels different during winter compared to other seasons,
A 2023 study found that the end of daylight saving time has a serious impact on shut-eye — 48% of survey respondents said they felt tired earlier, while 41% were more likely to fall asleep when it got dark. Let’s increase the time.
Nearly four out of five (78%) of the participants said they could sense when their circadian rhythms went haywire. A quarter of people said it is hardest to stay awake during winter than any other time of year. Additionally, the survey found that winter makes people feel particularly tired (21% of respondents) or depressed (20%).
Goodson says staying active during the day and maintaining Proper wind down/sleep hygiene routine There is a winning strategy for proper rest in the evening.
Aiming for 7-9 hours of sleep per night is important to restore energy. Good rest allows the body to repair and keeps you resilient to seasonal fatigue,” she explained.
hydrate to dominate
Goodson told The Post that drinking water is the ultimate energy hack because it facilitates the transport and absorption of vital nutrients.
“Staying hydrated aids in the transport of nutrients and helps maintain energy levels. Try to drink 8-10 cups of water daily to help keep fatigue at bay, especially during the dry winter months,” she said.
