Five Ways To Increase Your Energy
If you’re anything like me, winter can feel like such an energy guzzler. I suffer from SAD and part of that is feeling tired or wiped out a lot of the time. This winter season I’ve been a bit more proactive about keeping my energy levels if not high, then at least at a level where I don’t feel exhausted by the end of each day. Below are a few of the things that I have incorporated into my daily and weekly routines.
Get More Sleep
I know this sounds like an obvious one and it is, but it works! During the winter months I try to go to sleep a half hour earlier than my “normal” bedtime. That extra 30 minutes can work wonders on how you feel when you wake up. By doing this I don’t wake up feeling sluggish or like I just want to roll over and go back to bed.
Take a Vitamin D Supplement
My Doctor put me on a high dose of Vitamin D last winter because my Vitamin D levels were abominably low. This was due to a number of factors: stress, I tend to have lower Vitamin D levels in general and the season. Winter can wreck havoc on your Vitamin D levels. There is less sunlight and day light hours, which can affect D levels quite a bit. If you decide to take a supplement please make sure to consult your Dr first. I was on a prescription for a super high dose of Vitamin D for about 6 weeks (about 5-10,000 IUs). I then went down to taking a supplement with about 1000 IUs. I don’t take the supplement every single day. I take 2-3 times a week. The reason for that being….
Eat More Green Leafy Vegetables
I am incorporating more green leafy vegetable into my diet. I like green leafy vegetables but I admit that I’m not always the best at remembering to eat them. Leafy greens are naturally high in Vitamin D. One of the tricks I’ve learned that has helped me add more into my eating habits is to place things on a bed of greens”. Having salmon? Place it on a bed of greens? Eating eggs or egg whites? Add some leafy greens. Try to eat a spinach or kale salad as a meal one day - or two. Throw in a bit of kale or spinach in your pasta or soup. You will be adding more greens without having to do a whole lot. I also stock up on flash frozen spinach and add it to meals. Flash frozen veggies retain their vitamin and mineral content and you don’t have to worry about them going bad.
Work Out
Another “duh” tip, but I am including it because it has helped me tremendously. And when I say work out I don’t mean spending an hour at the gym. I have been doing 7-10 minute workouts when I get home during the week. And my energy levels has improved from just that small bit of physical activity (I also walk to and from transit everyday which comes to roughly two miles a day of walking). Any kind of physical activity will help boost your energy - and your mood. Which has been invaluable for me as someone who deals with SAD.
Eat Breakfast
I am always shocked at people who skip breakfast. For me, when I don’t eat breakfast my energy - and appetite - suffer for the rest of the day. I tend to feel sluggish and eat more throughout the day when I don’t eat breakfast. My body tends to want to make up for the deficit by making me hungrier than I normally would be - which makes me eat more and snack more. And my energy levels are terrible when I skip breakfast. My goal when I eat breakfast each morning is to give myself three things: Fiber, protein and fat. Those are things that fuel our bodies throughout our day. I also try to incorporate a bit of fruit as well. If you are like me and don’t eat breakfast at home try thinking about where you can pick up breakfast that is NOT a fast food place with a greasy breakfast sandwich (although we have all eaten those in a pinch). Empty calories from a donut or a bagel will only satisfy you for a short period of time. Think oatmeal, eggs, whole grain bread/toast or other things that have high fiber/protein content that will keep you full and fueled up. Chia pudding (chia seeds are high in Omega-3 fatty acids and fiber) is a good option, just be careful not to eat too often as eating too many chia seeds can cause digestive issues. Overnight oats are a personal fave. The restaurant in the building I work in sometimes has a veggie hash of kale, red peppers, yellow squash and onions that I eat with egg whites. It’s delicious and is healthy and filling at the same time.
I know these tips may sound obvious or simple- but that’s because they are. Sometimes it really is the simple obvious things that can make all the difference in how we feel.
