As we march through the holiday season, daylight is dwindling, social and familial obligations reach a tinsel pitch, and it’s easy to feel fatigue set in.
Whether it is a struggle to get out of bed when the sky is dark, work burnout, or the temptation to nap after indulging in a filling 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 (the halls) with strategies that combine nutrient-dense foods, balanced meal planning, and a few lifestyle habits to stabilize energy levels and beat fatigue.
Energize with protein-packed meals
Goodson recommends starting strong with a protein-packed meal: “Begin your day with a balanced breakfast that includes protein to help break the nighttime fast and fuel your muscles,” she said.
“A savory option like Beef Sausage Savory Oats combines the power of high-quality protein with fiber-rich oats. This recipe helps stabilize blood sugar and provides steady energy all morning.”
Experts say breakfast should be consumed within an hour of waking up to jumpstart the metabolism.
Research from 2019 indicated that it’s beneficial to eat two to three meals daily — especially breakfast —to make the last meal of the day between 3 and 4 p.m., to avoid late-night snacking, and to fast for 12 to 16 hours.
Following that schedule may decrease cholesterol, inflammation, and hunger while improving circadian rhythm, the 24-hour biological clock that controls your sleep pattern, hormone release, appetite, digestion, and body temperature.
Stabilize blood sugar for steady energy
Goodson imparts that snacks that pair proteins like lean beef, dairy, and eggs with high-fiber carbohydrates can help prevent energy dips and cravings by stabilizing blood sugar throughout the day.
“Balanced snacks such as yogurt with berries and granola, cheese with whole grain crackers, or beef jerky and fruit keep energy levels consistent throughout the day.”
Stabilizing blood sugar is essential to sustaining energy as the brain runs on glucose. When we’re hungry, our blood sugar drops and our mental energy falls with it. When this dip happens, impulse control, emotions and decision making falter.
Low blood sugar can trigger the release of stress hormones like cortisol and adrenaline, which after the fight or flight feeling subsides, can leave the body drained.
Exercise to counteract fatigue
If you want to feel energized, Goodson says you must get your steps in and your blood flowing.
“Exercise — even just a brisk walk — can boost circulation and support better energy. Aim for around 150 minutes of moderate-intensity movement weekly to counteract fatigue and improve stamina,” she advised.
See here for expert tips 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 in other seasons.
A 2023 study found the end of daylight saving time has a serous impact on shuteye — 48% of survey respondents said they feel tired earlier, while 41% move up their bedtimes when it gets dark earlier.
Nearly four in five of the participants (78%) said they can discern when their circadian rhythm is thrown off. A quarter of people said it is most difficult to wake up during the winter compared to any other time of year. Additionally, 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 wind down/sleep hygiene routine in the evening 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 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 consume 8-10 cups of water daily to help keep fatigue at bay, especially in dry winter months,” she said.
