Nutritionists’ tips to stay energetic and alert in winter

As we march through the holiday season, daylight is dwindling, social and family obligations pile up, and it’s easy to feel tired.

Whether it’s a struggle to get out of bed when the sky is dark, exhausting work or the temptation to sleep after a full feast, the most wonderful time of the year can also be the most exhausting.

Amy Goodson, registered dietitian, sports nutrition consultant and author of The Sports Nutrition Playbook, is on deck with strategies that combine nutrient-dense foods, balanced meal planning, and some lifestyle habits to stabilize energy levels and beat fatigue.

Fuel up with protein-packed meals

Goodson recommends starting strong with a protein-packed meal: “Start your day with a balanced breakfast that includes protein to help break your overnight fast and fuel your muscles,” she said.

“A delicious option like Delightful Beef Sausage Oats combines the power of high-quality protein with fiber-rich oats. This recipe helps stabilize blood sugar and provides sustained energy throughout the morning.”

Experts say that breakfast should be consumed within an hour of waking up to boost metabolism.

Research from 2019 showed that it is beneficial to eat two to three meals a day – especially breakfast – to have the last meal of the day between 3 and 4 p.m., to avoid late-night eating and to fast for 12 up to 16 hours.

Following this plan can lower cholesterol, inflammation, and hunger by improving your circadian rhythm, the 24-hour biological clock that controls your sleep pattern, hormone release, appetite, digestion, and body temperature.

Stabilize blood sugar for sustained energy

Goodson points out that foods that combine protein like lean beef, dairy and eggs with fiber-rich carbohydrates can help prevent energy dips and cravings by stabilizing blood sugar throughout the day.

“Balanced snacks like yogurt with berries and granola, cottage cheese with whole grains, or beef and fruit keep energy levels steady throughout the day.”

Stabilizing blood sugar is essential for energy conservation as the brain runs on glucose. When we are hungry, blood sugar drops and mental energy drops with it. When this decline occurs, impulse control, emotions, and decision making weaken.

Low blood sugar can cause the release of stress hormones like cortisol and adrenaline, which once the fight-or-flight feeling subsides, can leave the body drained.

Exercise to fight fatigue

If you want to feel energized, Goodson says you need to get your steps in and your blood flowing.

“Exercise – even just a brisk walk – can boost circulation and support better energy. Aim for about 150 minutes of moderate-intensity movement per week to combat fatigue and improve endurance,” she advised.

See here for expert advice on staying active outdoors during the winter months.

Prioritize sleep to stay resilient

Six in 10 Americans say their sleep routines feel different during the winter than during other seasons.

A 2023 study found that the end of the day has a serious impact on shut-eye – 48% of respondents said they feel tired earlier, while 41% increase their sleep time when it gets dark earlier.

Almost four in five of the participants (78%) said they can tell when their circadian rhythm is thrown off. A quarter of people said it’s harder to wake up during winter than at any other time of the year. In addition, winter tends to make people feel especially tired (21% of respondents) or sad (20%), the survey found.

Goodson says staying active during the day and maintaining a proper air hygiene/sleep routine at night is a winning strategy for proper rest.

Aiming for 7-9 hours of sleep per night is crucial for restoring energy. Good rest allows the body to repair itself and keeps you resilient against seasonal fatigue,” she explained.

Hydrate to dominate

Goodson told The Post that drinking water is the ultimate energy hack as it facilitates the transport and absorption of vital nutrients.

“Staying hydrated supports nutrient transport and helps maintain energy levels. “Try to drink 8-10 glasses of water a day to help keep fatigue at bay, especially in the dry winter months,” she said.