As winter unfolds, many of us may find ourselves more sluggish than usual. Several factors contribute to this, from increased melatonin production to the lack of sunlight and vitamin D. The good news is that adjusting your diet can alleviate the winter impact, focusing on foods that promote satiety, maintain stable blood sugar, and provide essential nutrients for a robust metabolism and emotional well-being. Here’s what to plate up and make your winter energy boost.
Eat Your Omega-3s
Among all essential nutrients, fats have the highest energy density, providing over twice the calories per gram compared to other nutrients. Omega-3 is a crucial fatty acid that our bodies must obtain from food as it doesn’t produce it naturally. Essential for heart, brain, and eye health, Omega-3 also supports the immune system and provides energy. While we can incorporate more throughout the year, winter dietary habits often lean towards less consumption. If fish isn’t a regular part of your diet (ideally two servings of tuna, trout, or salmon per week), other excellent Omega-3 sources include flaxseeds, walnuts, and chia seeds.
Balance Blood Sugar
In addition to eating nutrient-dense foods, it’s crucial to consider which foods to include and exclude to help regulate stable blood sugar, directly impacting our energy levels. High-carb foods like bread and pasta can lead to spikes in blood sugar, causing sluggishness. Opt for low-GI and carbohydrate-rich foods like leafy greens (spinach, broccoli) and legumes (chickpeas), which are absorbed into the bloodstream more slowly. Proper blood sugar regulation is essential for normal functioning. Consume high-water and fiber-rich foods first, followed by protein and fats, and lastly, carbohydrates and high-sugar foods for optimal blood sugar intake.
Supplement Vitamin D
Thyroxine contributes to our energy production and relies on an adequate supply of vitamin D to function properly. Maintaining optimal vitamin D levels is crucial for sustained energy. Remember the acronym SMASH – representing salmon, mackerel, anchovies, sardines, and herring, all excellent sources of vitamin D. If fish isn’t your preference, alternatives like egg yolks, mushrooms, and red meat also contain some vitamin D. Keep cooked eggs handy for daytime energy, and sardines on whole-grain toast make a healthy and vibrant lunch.
Avoid Quick Fixes
When feeling low on energy, the temptation to consume sugary snacks or drinks is high. However, sugary and highly processed foods deplete our energy. While sugar-free sodas might give a temporary caffeine boost, they’re filled with artificial, non-nutritive sweeteners and flavors, impacting energy and mood afterward. Beware of seemingly healthier choices like breakfast bars, often disguised as nutritious but high in sugar. Avoid empty carbs like fruit juices, liquid sugars, and refined flour, causing a rapid glucose spike.
Choose Liquid Energy Sources
If pre-exercise fatigue or snacking proves challenging, opt for liquid sources of energy. Electrolyte-infused cell-hydrating powder, containing magnesium, potassium, and vitamin C, can provide an immediate energy boost. Poor blood circulation may contribute to fatigue, so look for options that stimulate blood flow and restore energy levels. Consider invigorating choices like ginger and green tea, beneficial for our microbiota and blood circulation.
Seize Energy-Boosting Opportunities
What you eat for breakfast sets the tone for the day and impacts your energy levels. Focus on four key components: protein (aim for over 20 grams), fiber, plant nutrients, and fats. This builds a strong metabolic foundation and supports blood sugar regulation. Avoid sugary and high-starch breakfasts, especially when lacking in protein, as they can disrupt blood sugar, negatively affecting energy. Wise breakfast choices include scrambled eggs or tofu with avocado, mushrooms, or tomatoes, or Greek yogurt with berries, nuts, seeds, and boiled eggs. Even savory leftovers from the previous night can make a sensible breakfast choice.
With these dietary adjustments, you can proactively combat winter energy boost and maintain a resilient and energetic lifestyle.
