Several factors can come into play, especially by this time of the year where we just lack the energy to wake up and bounce! Besides work and going on holiday, what else can be done?

Here our Head Nutritionist, Isabelle Nunn provides you with the best suggestions for simple tweaks in your daily routine to support your energy levels and mind!

Which factors can cause the sluggish feeling?

It is important to recognise where things can be going wrong?

1) Nutrient deficiencies and dehydration

A general diet that is high in processed foods or sugars may be one of the causes of nutrient deficiencies and/or the cause of a sluggish feeling. Sugars can be sneaked into food you buy from the supermarket so easily. Start reading labels and where possible, cook from scratch.

2) Lack of sleep or poor-quality sleep

3) Stress

4) Low immune system

Feeling poorly following a bacterial or viral infection has been a very common issue over the last few months.

Which nutrients can support our energy levels?

1)       B vitamins

Complex carbohydrates such as wholegrains, eggs, beans and good sources of protein such as organic beef or chicken, can contribute to our B vitamin intake.

Vitamins B1, B2, B9 (folate), B12 all work together.

Vitamin B5 is also referred to as pantothenic acid. It is a key B vitamin supporting the nervous system and the production of hormones in the adrenal glands, such as cortisol. The adrenal glands sit just above the kidneys. Cortisol will help us cope with stress. B5 also plays a role in the breakdown of fats and carbohydrates for energy and is critical for the manufacture of our red blood cells.

Vitamin B6, is particularly good to help also support reduced stress hormones, the function of our nervous system and our energy levels.

2)       Siberian and Asian (Panax Ginseng) have shown to help support a reduction in physical and mental fatigue. Research shows Siberian ginseng to be helpful for both immediate and long--term energy purposes. It also works by increases oxygen to our cells, improving circulation to the brain which may help support concentration, clarity and alertness. All of which can be proven difficult when feeling tired or sluggish.

3)       Vitamin D is an essential vitamin we need for so many daily functions and are easily deficient of.

4)       Vitamin C, Zinc and Folate can all be supporting ingredients for the immune system, which can be compromised. This can cause tiredness.

5)       Magnesium, a key mineral involved in over 300 processes in the body.

Can tweaks in our lifestyle help overcome tiredness and sluggishness?

1) Aim for 7-8 hours of sleep

Supporting our sleep is very important to help the body recover and bounce back.

Although you may have been given this recommendation before, it is still very much valid. Here is why:

Many of our biological processes occur during sleep

  • The pituitary gland releases growth hormones, which helps our body grow and repair.
  • Melatonin, our sleep hormone is produced between 11pm and 3 am. If sleep is the number one priority, aim to reduce alcohol consumption for a period of time. Alcohol can affect our cortisol levels and blood sugar control, both of which can result in disrupted and poor-quality sleep.
  • The brain stores new information and will help eliminate any harmful toxins.
  • Nerve cells communicate and reorganise, this helps support brain function and emotional stability.
  • Supports a reduction of the hormone, ghrelin which is responsible for an increase in appetite. Leptin, the hormone which gives us a feeling of fullness, is increased. Sleep affects our weight by controlling ghrelin levels and increasing leptin levels.

2) Be mindful of late- night snacking.

We may still have those left over treats from the Christmas and new year festivities lying around the kitchen. If on the occasional basis, you wish to have one of those, simply avoid it just before bed.

When we have a late sugary snack before bed, it can cause a spike in our blood sugar levels which then falls back in the middle of the night. Ideally aim to stop eating about 2-3 hours before bed, thus allowing food to be fully digested. The body can then dedicate its energy on ensuring a restorative night’s sleep.

3) Make an appointment to see a GP and a Registered Nutritionist to identify any deficiencies.

Registered nutritionists can be found through BANT, Search Local BANT Nutrition Practitioners

4) Eat a wholesome diet packed with fibre from fruits and vegetables and lots of legumes such as chickpeas and butter beans. These are great for good gut health, the cornerstone of our health. They also provide great sources of energy. Avoid ready-made produce and make sure to keep up with your protein intake. Whether you are vegan or eat a regular diet, make sure protein is at every meal and snack to support your energy levels.

5) Find ways that suit your lifestyle, to reduce stress. 

Which supplements and natural remedies may help optimise our energy levels?

1) Siberian Ginseng Nature's Answer Eleuthero (Formerly known as Ginseng Root - Siberian Standardised)

2) B-Complex in your preferred forms

Organic vegan tablets Garden of Life - mykind Organic Vitamin B Complex or a liquid B complex

3)  Organic Traditions Mocha Mushroom Coffee consists of a blend of magnesium rich cacao, adaptogenic organic mushrooms and a small dose of caffeine when you still need a small burst of energy along with all your other lifestyle and dietary changes.

4) Mindscopic Clear Focus Caffeine Free Capsules

For those who need support during busy working day, but would rather avoid the caffeine content.

5) Vitamin D3 Drops . The  NHS recommends a daily intake of vitamin D3, as food sources are not sufficient to meet our needs. Our skin is also not sufficiently exposed to the sunlight to make the amount the body needs throughout the year.

6) Vitamin C can also be added to our daily routine with Organic Traditions Camu Camu Berry Powder . Cold-pressed and organic, vitamin C that is versatile and potent, to support the immune system and the energy levels.

If stress is an underlying factor, you may want to read this

Blog - The Modern Stress Epidemic - How to Navigate & Alleviate Daily Stress Symptoms

If you need any further support, don’t hesitate to get in touch with our team of expert nutritionists at Kinetic.