Feeling sluggish? From soaking up morning sunshine to eating more plant-based foods, learn how to boost your energy and banish the winter slump with these tips.
Spend more time outside in nature
Growing research shows that spending time outdoors can boost your energy by helping you to relax and lowering your stress. After time in nature, physical stress markers such as heart rate, blood pressure and cortisol levels improve, making you feel more awake. Studies reveal that people feel refreshed after just 10 minutes outside, so it doesn’t take much to feel the benefits. Consistency matters, though – a study of 20,000 people found that two hours per week in nature is linked to improved wellbeing. Aim to get outside regularly, whether it’s for a walk or just to sit and relax in a natural setting. You could even hug a tree or two!
Expose yourself to light first thing
Boost your energy even more by scheduling your ‘outdoors’ time for the morning. Your body’s internal clock, or circadian rhythm, responds to sunlight, which helps regulate sleep and wake cycles. Morning sunshine signals your brain to reduce melatonin, the hormone that makes you feel sleepy, and increases the production of mood-enhancing chemicals including dopamine and norepinephrine. Additionally, exposure to morning sunlight has been linked to faster sleep onset and improved sleep quality, resulting in more sustained energy throughout the day. So, open your curtains as soon as you get up and schedule some outdoor time early in the day to support your energy levels.
Eat more plants
You’ve likely heard the advice to eat more fruits and veggies to stay healthy, but did you know your energy levels can benefit from a plant-heavy diet, too? A 2019 review found that plant-based eaters experience less body-wide inflammation, which can drain energy. Aim to fill 75 per cent of your plate with plant-based foods such as whole grains, nuts, seeds, pulses, fruits and vegetables. Batch cooking is a simple way to prep healthy lunches for work, whether at home or in the office. This style of meal prep works well for big salads made with whole grains, lean proteins, dried fruit, nuts and seeds.
Why you should add magnesium to your diet
Align your meals with your circadian rhythms
Understanding the science of meal timing can greatly impact your physical and mental health. Circadian rhythms regulate sleep, metabolism and appetite. Aligning your meals with these rhythms can boost energy levels and performance. Start your day by eating within two hours of waking to fuel your body and break the overnight fast. Then, aim to eat every three-to-four hours to maintain stable blood sugar, prevent energy dips and support cognitive function. Include lean protein, high-fibre carbs, fruits and healthy fats in your meals for sustained energy throughout the day.
Supplement with magnesium
Studies have highlighted magnesium’s crucial role in energy metabolism and its ability to help reduce fatigue, especially in cases of deficiency. A well-known 2014 randomised controlled trial, published in PLOS ONE, explored the effects of magnesium supplementation on fatigue and physical performance in women. The findings revealed that participants who took magnesium supplements experienced improved physical performance and reduced fatigue, with the most significant benefits observed in those who had lower baseline magnesium levels. This research underscores the importance of adequate magnesium intake for maintaining energy and reducing fatigue. Opt for citrate or glycinate for maximum absorption. Try Healthspan Opti Magnesium (£14.99 for 90 tablets, healthspan.co.uk).
Rob Hobson is a sports nutritionist and the author of Unprocess Your Life (Thorsons, £14.99). 
