With shorter days and longer nights, you might be feeling the effects of seasonal affective disorder (SAD), a kind of depression that occurs at a particular time of year.
Since SAD is more common in places with longer winter nights (hello, Chicago), we compiled a list of the best ways to naturally boost energy during the day and prevent that slow, sluggish feeling that goes hand-in-hand with winter months.
1. Eat a protein-packed snack.
Jonny Bowden, certified nutritionist and author of “The 150 Most Effective Ways to Boost Your Energy,” (Fair Winds Press, 2011) recommends “snacks that are protein-heavy as opposed to the typical snacks of the day, like pretzels and things they sell in the office snack machine.” Protein helps us manufacture neurotransmitters that increase focus and energy, Bowden says. So reach for sliced deli meat or an apple with a little bit of cheese, a hard-boiled egg, or almond butter spread into a few celery sticks.
2. Get moving for 30 seconds.
When you’re looking to perk up during the workday, it’s important to think about what zapped your energy in the first place. If it’s because you’re sitting for long periods of time and not using major muscle groups, Bowden suggests 30-second high-intensity cardio bursts to get you going. Try 30 seconds of jumping jacks or running up and down the stairs a few times.
3. Power up with peppermint.
Don’t stash away the peppermint after the holidays are over. The smell of peppermint decreases fatigue and increases alertness, according to a study in the North American Journal of Psychology. Chew peppermint gum or mints to wake up your senses.
4. Find inner peace (and energy) through your breath.
Better breathing helps regulate oxygen flow in your blood and makes you feel more alert, says certified health counselor Karolina Dolecka of Barrington. Set a timer for four minutes, and sit with palms open on your knees, feet on the floor, eyes closed and breathe in for four counts. Hold the breath in for a few seconds, and exhale slowly for four to seven seconds. Repeat.
5. Swap coffee for green tea.
Although countless studies and experts have praised the benefits of drinking coffee, green tea gives you an energy boost minus the side effects. “I’ve found that tea provides not quite as much caffeine, but gives you a much brighter feeling for a much longer period of time,” Bowden says. “Theanine [an amino acid in tea] is very relaxing, so tea drinkers don’t get the jitters in the same way that coffee drinkers do.” Not only will you stay alert, but you’ll also be burning fat—win, win.
6. Resolve something that’s been worrying you.
Fixing a project at work or getting something off your chest can be a “very energizing experience,” Bowden says.
7. Drink more water.
Dehydration is a common cause of fatigue, so load up on fluids to combat grogginess.
8. Catch a few rays.
Vitamin D is also known to boost energy, so get out of the office and walk to pick up lunch on sunny days.
9. Avoid energy drinks.
These drinks are filled with artificial ingredients, chemical sweeteners and additives, which are destructive to our bodies and can actually slow you down.
10. Eat only until satisfied, not full.
Your stomach is the size of your fist, so it doesn’t take a lot to fill it. “Stuffing yourself taxes the digestive system and zaps energy levels, because all of the body’s energy is devoted to digestion,” says Northfield-based certified health counselor Christina Chodos.
Additional reporting by Nora Dudley
