Your schedule is getting busier, and it feels like there are fewer hours in the day than usual. You feel like you can barely make it to your bed without crashing on the couch first for a few hours. Keeping your energy levels high this time of year can feel like a task, but it doesn’t have to be complicated to feel your best. Your energy can be improved through small changes throughout the day that are easy to add without taking up more of your time. In this blog, we will cover why it might feel like your energy levels are lower than normal, what you can add to your routine for better energy, and what you may want to minimize to protect your energy.
Why Our Energy Levels Are Lower During the Holidays
Beyond our schedules changing and more obligations piling up, our energy levels are drastically affected by our routine and food choices. This time of year, we usually experience more meals out and away from home due to parties, get-togethers, and travel, leading to more meals outside. These meals tend to be higher in fat and added sugar, and lower in protein and fiber, which are essential for fullness and consistent energy levels. With fewer whole grains and nutrients that we typically add to our at-home cooking, we can feel the effects of fewer energy-boosting nutrients in our bodies.
Alcohol intake also tends to be higher during the holiday season. Alcohol depletes the body's stores of the vitamin thiamine, which is necessary for energy metabolism and cognition. If you feel more foggy during the holidays, increased alcohol intake may be the reason.
Sleep, or the lack of it, may also be contributing to how you’re feeling. With later nights for parties and decorating, this can affect how well you feel throughout the day. We need at least 8 hours of sleep each night for rest and recovery, so if you’ve been staying up late to prep and plan for the holidays, this is your sign to turn off the lights and get some rest!
What You Can Add to Your Plate for Better Energy
Food is the main energy source for our bodies. Without regular meals with the nutrients we need, you’ll feel stuck, exhausted, and burnt out. With the holidays in full swing, consider starting by focusing on eating regularly. Giving yourself 3 meals a day and a snack, aiming to eat every 3 hours or so, is important to help you feel your best, stay energized, and eat enough throughout the day. Regular meals also help balance blood sugar levels, maintain focus, and prevent that 3 p.m. slump.
Consider adding more whole grains to your plate. These are the best sources of B vitamins that can directly impact your energy levels. Whole grains also provide more nutrients like fiber for fullness, better blood sugar control, healthy fats to reduce inflammation, and protein for sustained energy. Choosing whole wheat, rye bread, or pumpernickel at breakfast is an easy way to get started!
Water intake tends to decrease when the weather gets colder. Since water is needed for every reaction that happens within the body, this is one of the easiest things to add back in to boost your energy. Drinking water with alcoholic beverages, having water before your morning coffee, and carrying a water bottle with you throughout the day are all easy ways to help you stay hydrated.
What You Can Minimize to Boost Energy Levels
Ready to cut back on some things in your diet to boost your energy? Here’s where to start. While there are plenty of desserts this time of year, consider limiting your overall added sugar intake. Added sugar can send your blood sugar on a rollercoaster ride, leaving you feeling drained while your body tries to rebalance its levels. Limit dessert to just a couple of times a week and pair sweets with protein to help stabilize your energy levels.
Minimize processed foods for more energy and fullness throughout the season. While it may be tempting to grab a bag of chips on your way to your next holiday gathering, see if your gas station offers healthier options like yogurt, hard-boiled eggs, or cheese sticks to munch on during the ride. These provide more whole nutrients, vitamins, and minerals to support energy, while reducing the added sodium and sugar that can slow you down. Whole foods will help you feel your best!
With these small considerations and additions, you can start feeling energized and ready to tackle your holiday to-do list, instead of crashing on the couch early. While there may not be enough hours in the day to do everything you want to with exercise and your health, start here with the smallest changes that can make the biggest impact.
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