Fatigue a common concern for many of women I see, especially with the recent time change and shorter, darker days. While it is exciting that we can gather and celebrate the holidays with family and friends this year, the extra running around, social commitments, and general “busyness” can unfortunately leave us feeling even more depleted. In this month’s article I am sharing 5 tips to help you feel more energized this holiday season.

1. Prioritize your sleep!

Sleep sounds like an obvious solution to combat low energy, but it is often sacrificed when we are busy. Ideally we want to aim for 7-8 hours of sleep per night. Three easy ways you can optimize your sleep are:

Set a cut-off time from screens (ideally 1 hour before bed). The bluelight emitted from screens has been shown to suppress melatonin production by up to 25%. Screen exposure before bed also tends to wire us, making it more difficult to fall asleep and get into a deep, restorative sleep.
Avoid caffeine past lunch. Some people very sensitive to the effects of caffeine, as its effects can linger in the body for up to 12 hours. Sources of caffeine include coffee, black tea, green tea, white tea, and chai tea. Herbal teas such as peppermint, chamomile and rooibos are good substitutes.
Limit alcohol consumption. Avoiding alcohol can be tricky during the holidays, however, it can make a huge impact on sleep quality. While alcohol can assist with falling asleep, it greatly inhibits our ability to get into a deep, restorative sleep. To curtail the effects of alcohol, try to build in a 4-hour window between your last drink and bedtime, and keep consumption to no more than two drinks. This may look like having a drink during cocktail hour, one more with dinner, and then abstaining thereafter.

2. Stay well hydrated. Low energy is one of the first signs of dehydration. If you struggle with water intake, try starting your day with a cup or two of water. Our bodies are dehydrated when we wake up in the morning, yet many of us reach for a caffeinated beverage, which further dehydrates our body due its diuretic effect.

3. Avoid prolonged fasting. Intermittent fasting (fasting for 16 hours per day), is a common weight loss strategy. Those who engage in intermittent fasting often skip breakfast, drink coffee or tea throughout the morning, and don’t eat their first meal until 12pm. I generally find this fasting window to be too long, leaving women feeling tired and sluggish in the afternoon and evening. Instead, I often recommend shortening the fasting window to 12-14 hours and eating your first meal earlier in the day, especially if you work out in the morning.

4. Aim for at least 30 minutes of physical activity (walking, going to the gym, dancing, yoga, etc.) five days a week. Regular physical activity is one of the best ways to boost your energy. Exercise increases oxygen circulation and the body’s overall energy production, while also improving the quality of one’s sleep.

5. Screen for nutrient deficiencies/insufficiencies to rule out other causes of fatigue. The most common nutrients I find low in women are iron and vitamin D. These can be screened for with a simple blood test, and corrected with supplementation.

Many patients notice an improvement in their energy levels when adopting even just one or two of the above strategies. If you continue to struggle with fatigue, reach out for help! It is often too easy for women to de-prioritize their health while taking care of everyone else. Yet the way we really help others is by taking care of our needs and prioritizing our health just as much as the health of others. Interested in learning more about how to increase your energy? Book a consult and let’s get started!