10 Simple Ways to Boost Your Energy and Wellbeing After the Clock Change
With the clocks changing last weekend, it is a good time to reflect on how you are looking after yourself as we ease gently into late autumn. It’s time to get the slow cooker out, snuggle up with warming soups and stews and nourish yourself with one-pot wonders packed with seasonal vegetables.
Here are 10 ways to switch things up for this time of year:
Get more daylight! Morning light helps support our circadian rhythm and resets the sleep-wake cycle, to help you feel a little more energetic throughout the day. Even ten minutes can make a difference. It is routine that matters, so make it a daily habit and see how you feel. If you have more time at weekends, meet up with friends for a walk, brave the elements and join an outdoor exercise class, or get on your bike to make the most of daylight hours when you can.
Start supplementing the sunshine vitamin. It’s recommended that we take a vitamin D supplement between October and May. As well as helping with bone health, vitamin D can help support a healthy immune system and may reduce feelings of SAD (seasonal affective disorder). The best form is vitamin D3 and around 2000iu is sufficient for most adults. Of course, check with your GP if you are currently taking medication or have additional health needs.
Walk more. Get your steps in when you can. Walking after a meal can help support better blood sugar regular and insulin balance. If you live in a well-lit area and it is safe to walk in the evening, getting into a routine of walking after dinner is a great idea. If you can’t get out, any movement will have a similar effect, so do some light housework, some simple heel raises or calf lifts, or anything that gets you moving – it will all help.
Get spicy! Add some warming herbs and spices to your cooking. Cinnamon, ginger, cayenne, paprika, cardamom, chilli, turmeric all have warming effects to help fight the chill, with the added benefit of adding polyphenol antioxidants to help support your immune system. Most of these spices have anti-inflammatory properties too.
Prioritise protein on your plate to help you feel fuller for longer, support better mood, energy and reduce cravings for sugar and comfort food., Aim for about a palm-sized portion and mix it up. Eggs, meat, fish, nuts and seeds, tofu, pulses, dairy products all work.
Swap to seasonal vegetables. Make the most of our local, seasonal vegetables and fruit, from root veg and the best of the brassicas (think kale, cabbage, broccoli and cauliflower) to apples and pears, there’s an abundance of seasonal food around, packed with nutrients to help keep you well and healthy. Seasonal salads with a variety of ingredients like shredded kale or red cabbage, grated carrot, celery, chopped apple and a handful of hazelnuts, dressed with some olive oil and cider vinegar can be made up and eaten as part of a healthy lunch over a couple of days. Serve up with some tinned fish or leftover chicken and a few oatcakes with houmous to keep you satisfied all afternoon. Make soups with parsnips, carrot, butternut squash or pumpkin. Add in some beans or lentils and top with a swirl of Greek yoghurt and some toasted seeds for a little extra pop of protein. Replace bread with a filled wholemeal pitta pocket to keep you well nourished and energised throughout the afternoon.
Cook once, eat twice. Comforting one pot recipes that taste better on the second day are perfect. Add an extra vegetable to your chilli, curry or stew. Bulk out with beans and lentils for a cost effective way to add more fibre and use your favourite spices and herbs for a punchy flavour and extra antioxidants for a healthy immune system.
Don’t be temped to comfort eat your way through winter. Have some healthier snacks on hand to treat yourself to instead. Try:
A baked apple with Greek yoghurt and cinnamon
Stewed fruit or berry compote with a sprinkle of low sugar granola
Quick and easy homemade treats like my carrot cake energy balls
Make chocolate bark – melt a whole bar of 70-85% cocoa and spread out over a sheet of baking paper, sprinkle with chopped nuts, dried fruit and seeds for a nutrient packed, healthy sweet treat
Keep well hydrated. If you find it harder to drink water when the cold weather hits, try herbal teas instead – ginger, turmeric or chia are warming and satisfying. Fatigue hits when we are dehydrated, so keep your fluid intake topped up.
Get back to porridge, but make it super powered. Chose jumbo oats (the bigger the oat, the more sustained the energy release). Add a pop of protein e.g. a spoonful of chia, flaxseed and top with a handful of nuts and don’t forget a portion of seasonal fruit like berry compote, stewed apple or sliced pear.
About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.
With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.
As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.