Ways to Keep Your Energy Up in Winter

Winter is known for cold weather, short days and a grey atmosphere. In this period many people struggle with low energy levels, a loss of motivation and a general lack of energy. With the right habits and lifestyle changes, however, you can help keep your energy up in winter.

Why Do Energy Levels Drop in Winter?

There are several reasons for lower energy levels in winter. They include:

• Less sunlight: in winter the days are short and the weather is often overcast, which means you do not get enough sunlight. Sunlight is an important source that helps the body naturally regulate hormones such as melatonin and serotonin, and these hormones can affect energy levels and mood.
• Low vitamin D: being in the sun also allows the body to make vitamin D. When you get less sunlight in winter, vitamin D levels can fall. Low vitamin D can be linked with tiredness, weakness and low energy levels. Ask your doctor to check your levels if you are concerned.
• Seasonal depression: seasonal depression, also known as winter depression, is characterised by symptoms such as low energy levels, low mood, sleeplessness and increased appetite, especially in winter. It has been linked with reduced exposure to sunlight. If you recognise these symptoms, speak to your doctor.
• Cold weather and less activity: cold weather can lead people to be less active outdoors. Physical activity can support energy levels and general health. Going outside and exercising in winter can lift your energy levels.
• Eating habits: in winter we may tend to eat heavier, more calorie-rich foods. This kind of eating can affect energy levels. A drop in fruit and vegetable intake can also lead to nutrient gaps.

Tips for Keeping Your Energy Levels Up in Winter

If you notice a clear drop in your energy levels in winter, you can consider the following tips:

• Healthy eating: healthy, balanced eating is the basis for keeping your energy up in winter. A diet that includes fresh fruit and vegetables, wholegrains, protein sources and healthy fats helps your body get the nutrients it needs.
• Regular exercise: cold weather can push you to stay at home, but regular exercise supports your energy levels. You could consider indoor exercise options.
• Getting sunlight: as the days get shorter in winter, the time you spend in sunlight falls. Sunlight helps your body make vitamin D and can support your energy levels. If you can, get outside in the daylight for a short time each day.
• Drinking water: drinking water keeps your body hydrated and helps your metabolism work properly. Drinking enough water can help support your energy in winter and help prevent the dehydration that is common in winter.
• Enough sleep: good-quality sleep has a positive effect on energy levels. Paying attention to how long you sleep each day in winter helps you keep up both your mental and physical energy.
• Eating seasonal foods: winter fruit and vegetables often contain vitamin C and other important vitamins and minerals. Eating fruit and vegetables such as citrus fruits, kiwi and broccoli can support a balanced diet and your energy levels.
• Herbal teas: hot drinks can be both warming and comforting in winter. Herbal teas such as mint, ginger or sage tea are known for being relaxing and refreshing.
• Setting goals: to keep your energy up in winter you can set short-term goals. These goals can be in a range of areas, from daily activities to exercise and hobbies.
• Avoiding and managing stress: stress levels can rise in winter. Managing your stress with coping techniques, meditation, deep breathing or yoga can have a positive effect on your energy levels.

This article is for general information only; please consult your doctor and dietitian about your own situation.