Give Yourself an Energy Boost

As the nights draw in and the summer holidays fade to a distant memory, it’s all too common to feel tired, sluggish and demotivated. To feel really well during autumn and winter, you have to make an extra effort to look after yourself; this checklist will help you keep on track. You’ll feel the benefit almost straight away – so get going

1) No matter how rushed you are, don’t skip breakfast. Treat yourself to a slow-release carbohydrate feast, such as porridge, muesli with fruit or wholemeal toast with a little butter.

2) Drink plenty of water during the day. Caffeine-rich drinks, like tea and coffee, aggravate dehydration because of their diuretic effects, and this can cause tiredness. Don’t wait until you’re thirsty – that’s too late.

3) Get out in the fresh air. Low light levels in winter are responsible for depression in some people, and certainly contribute to reduced energy in many of us. Make the most of the daylight, whether it’s sunny or not. Remember to keep using a sunblock, even on cloudy days.

4) Increase you intake of fruit and veg, grains, seeds and nuts to provide a good balance of antioxidants, vitamins and minerals in your diet. If you’re not getting your recommended five helpings of fresh fruit and vegetables, then start packing apples in your lunchbox now.

5) Avoid sweets and sugary drinks which, although they provide a fast hit of energy, lead to energy slumps in the longer term and possible health problems in the future. Choose fruit to give you a boost – bananas are the ideal package.

6) Useful supplements to boost your energy include: Vitamin B complex, needed to convert carbohydrates and fats into energy; Magnesium, to overcome fatigue and help the body cope with stress; Zinc, for energy and vitality; Vitamin C, which is rapidly used up by the body in times of stress.

7) If you’re not exercising regularly, start now. A good brisk walk for about 20 minutes, four times a week will make all the difference to the way you feel. It improves your mood, energy level and make a measurables difference to your aerobic fitness.

8) Make time to relax during the day – not vegging out in front of the telly, but just five minutes of quality relaxation, sitting erect, shoulders down, head up, eyes closed and consciously deep breathing. This can get you some funny looks on the bus, so take care.

9) Try to get up at the same time every morning, no matter what time you get to bed. Wildly varying sleep patterns confuse your body and can lead to insomnia or just less satisfying sleep cycles.

10) Finally, if you need a quick burst of energy, try taking ginseng or guarana, but only as short-term boosts. Taken for too long, they can lead to you becoming more tired overall.