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Avoiding winter fatigue: 10 steps to boost your energy

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CEO and Co-Founder of high performance nutrition brand Revvies, John Nolan-Neylan, offers his ten steps to recharge Britain this winter.

The Coronavirus pandemic has further tipped the balance between staying energised and spending vast sums of money – £13 billion to be precise – on rest, relaxation and recuperation. It has also removed a number of options available such as foreign holidays and now, spas and recreation.

With 2020 undoubtedly serving as the most disruptive year on our physical and mental wellbeing, our energy levels have proven to be a barometer of its impact. With being out of lockdown but with a lot of us still in tier 3, Brits are looking for ways to replenish their energy levels in order to avoid winter fatigue.

Living under nationwide restrictions has impacted many with feelings of stagnation, lethargy and a lack of motivation, with a third of Brits saying that working from home has made them the most lethargic and tired they have ever been. The timings for lockdown two are also far from ideal, the winter months will see the re-emergence of Seasonal Affective Disorder (SAD), affecting one in three people in the UK, which is bound to have further adverse effects on our energy levels.

Now, Britain faces the challenge of rebuilding their energy levels, fighting fatigue and keeping motivated amid the winter months. Here are ten steps from John Nolan-Neylan, co-founder of energy specialists Revvies, to recharge Britain during the winter.

1. Get up early and exercise outdoors

The right amount of exercise and sleep will bring the most benefits to your energy levels.. Exercising and sleeping well can make yourself more alert, reduce stress, and improve cognitive functioning which is sure to make you more energised to get through the day.

2. Vitamin D and light exposure

Being confined to our homes during the winter months is sure to have an impact on our Vitamin D levels. Vitamin D is known to help our bodies stay healthy and fight infections. To perk yourself up, and to get a break from the indoors, try to spend your lunch breaks outside- go for a walk and give yourself a change of scenery.

3. Use caffeine to your advantage

Revvies Energy Strips contain either 40mg or 100mg of caffeine in each serving – which is roughly equivalent to either a cup of tea or coffee respectively. Dissolving on the tongue in seconds they provide a faster pick me up to help you perform at your peak. Used by professional sports teams and Olympic athletes, you can take them without any water for a convenient and rapid boost of energy.

4. Have some ‘mindful’ me time, and meditate

Practicing mindfulness, and particularly engaging in a simple meditation practice, has been linked to a host of cognitive benefits. Allowing yourself some time to relax, quiet the mind, and focus on regular, smooth breathing can boost the brain’s executive functions, reduce impulsive and emotional behaviour, improve mood, and leave you feeling energised.

5. Drink plenty of water

A study conducted at the University of Connecticut’s Human Performance Laboratory found that being even mildly dehydrated can have effects on your mood, energy level and ability to think clearly. Fatigue can be caused by the lack of hydration in your cells; in order to optimise the production of energy from food, it is essential you drink enough water and avoid being dehydrated at all times.

6. Eat well

A good diet is a very easy way of making sure that your energy levels are up- while we are at home. To make sure you are fuelling your body with energy, you must make sure that the foods you are eating benefit your gut microbiome- try incorporating plenty of fresh vegetables and fruit into your everyday meals. A good mixture of protein, iron, fibre and carbohydrates will help your body release the energy it has gained slowly throughout the day- helping you stay energised for longer.

7. Take power naps

A power nap is just that – powerful! Research shows that you can make yourself more alert, reduce stress, and improve cognitive functioning with a nap, particularly around the middle of the day. A power nap is especially effective if you’ve not managed to get a good night of sleep – even a short, 20-minute nap will re-energise you.

8. Organise your time to make the most out of your day

The benefits of organising your day are simple – being more organised and achieving your goals gives you a great sense of satisfaction, and gives you more time to reap the rewards of the other tips on this list! Being able to effectively plan your day will help you to boost your productivity – both at work and at home – and enable you to take the me time, nap time and exercise time needed to live a happy and energy-filled life.

9. Peppermint Essential Oil

A non-food boost can be delivered from Peppermint essential oil, commonly used in aromatherapy. It is widely accepted to be great energy booster helping you to regain focus and stimulate your brain’s focusing abilities, for example studies have shown that the aroma from the oil has a measurable positive impact on the performance of fatigued drivers.

10. Don’t load up on sugar

Drinks or snacks with lots of simple sugars often provide a short-lived boost, but then causes what is known as a sugar-crash, making it harder to perform at your best. Because Revvies are sugar-free they avoid this trap, whilst the caffeine in Revvies will help convert fat stores to energy, whilst reducing perceived effort, and masking feelings of fatigue.

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