Feeling sluggish? 7 ways to increase your energy to get ready for spring

If getting through winter has left you feeling sluggish, take these steps to boost your energy levels so you can spring into spring.

By Citro partner Vitable

Dark days and long nights can make winter feel like a total slog. So it’s little wonder we all feel like bunkering in and snoozing the cold months away.

But try not to waste the end of this glorious season. Late winter’s chill can actually be really rejuvenating if you take the right steps to embrace it. Here’s how to keep your energy high until the weather warms up.

1. Keep your stress levels under control

Everyone goes through stressful situations and winter can feel particularly draining. Work deadlines, challenging relationships, family and financial responsibilities can all create stressful periods in your life. Whether real or perceived, the impact can have a significant effect on your energy levels.

You’ve probably heard of the “fight or flight” phenomenon. This is your body’s response to a perceived threat. In this phase, many physical changes take place, for example tightened muscles, increased blood pressure, or quickened heart rate and breathing.

Your body is designed to handle small doses of stress and this fight or flight response will protect you from real threats. However, your body isn’t designed to handle prolonged periods of stress. When you’re chronically stressed, your body is flooded with adrenaline which keeps you in overdrive and eventually fatigue will set in, zapping your energy levels.

To calm things down, try to recognise stress in your life and take steps to minimise it. 

2. Keep moving all season

Exercise is the last thing you feel like doing when it’s cold and you’re tired, but it’s a mega source of natural energy. Many studies, like this one, have found that regular exercise significantly increases energy and reduces fatigue. It’s also been found to increase mental alertness and sharpness.

In addition, the psychological benefits of shared exercise can also boost your energy levels. When you play a team sport, take a group class at the gym or simply take a walk with a friend, the social interaction eases loneliness and reduces the risk of depression. So, instead of meeting a friend for a cuppa, bundle up and go for a walk together instead.

3. Ensure your sleep is just right

Poor sleep has been linked to a number of negative outcomes such as: weight gain, decreased activity level, weakened immune system and, of course, fatigue. On the flip side, a good night’s sleep plays a huge role in improving your energy levels.

During sleep, your body restores the vital functions that it relies on during the day. Have you ever noticed you get hungrier when you’re lacking sleep? That’s because your appetite, temperature, hormones, and immune system are all negatively affected when your sleep is compromised.

Along with getting adequate hours of sleep, make sure you also develop good ‘sleep hygiene.’ Sleep hygiene involves having healthy practices surrounding your sleep to ensure quality sleep.

Here’s how: Make your sleep habits as clean as your sheets.

4. Keep drinking water even when you feel cool

Hydration is a big one for energy levels and brain performance. There have been many studies exploring dehydration and it’s now known that even mild dehydration diminishes energy levels, mood and even memory.

To stay hydrated, monitor the colour of your urine. If your urine is a pale yellow or straw-coloured, you’re sufficiently hydrated; any darker and you may be dehydrated. Most people will need to drink around 2 litres of water every day. 

It’s good practice to have a glass or two of water as soon as you wake up and then a glass whenever you feel thirsty after that.
If you really don’t like drinking plain or sparkling water (and it can be especially hard in winter), add a squeeze of lemon juice or some frozen mixed berries for colour and flavour. A cup or two of herbal tea can also count towards your daily water intake.

5. Watch your B vitamin levels

B vitamins play an essential role in metabolic processes in the body. The B group of vitamins include thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). 

Each of the B-group vitamins plays a critical role in keeping you healthy. For example, B12, B6 and B9 are important vitamins for healthy brain and nerve function, while vitamin B2 is important for skin health and good vision.

Without B-group vitamins our body lacks energy. This is because the B-group vitamins are needed to help the body to use the energy-yielding nutrients (like carbohydrates, fat and protein) for fuel. 

For a diet high in B vitamins, try to eat a wide variety of fresh, unprocessed foods, such as meat and other proteins, dairy, wholegrains, fruits and vegetables. Because B vitamins are water soluble, they are considered quite delicate and getting all your needs from your diet alone can be tricky. If you feel particularly low on energy, check with your GP or dietician about whether you might need a supplement to meet your B- or other vitamin needs.

6. Try upping your magnesium

You may not think of magnesium and immediately think “energy”, but magnesium is involved in hundreds of biochemical reactions in the body, including converting food into energy. There is also some evidence to suggest that magnesium helps with sleep and reduces insomnia. Magnesium maintains healthy levels of GABA, which is a neurotransmitter that promotes sleep. Research also suggests that magnesium and B6 supplements can help improve sleep quality and restless leg syndrome.

Excellent food sources of magnesium include pumpkin seeds, boiled spinach, dark chocolate, black beans, almonds and salmon. Or, consider taking a supplement to make sure you are getting enough of this vital mineral.

7. Check your thyroid if you’re particularly sluggish

If you are experiencing relentless fatigue, it may be an indication that you have a thyroid condition. An underactive thyroid, also known as hypothyroidism, means that your body is not producing enough of the vital hormones triiodothyronine (T3) and thyroxine (T4). These hormones play a major role in functions such as metabolism, heart rate and regulating body temperature. If you’re concerned, book an appointment with your doctor to have your thyroid hormone levels checked.

^{The information on this page is general information and should not be used to diagnose or treat a health problem or disease. Do not use the information found on this page as a substitute for professional health care advice. Any information you find on this page or on external sites which are linked to on this page should be verified with your professional health care provider.}