Energize with protein-packed meals
Combining protein and fiber is a full-proof way to start the day. Goodson recommends starting strong with a protein-packed meal: “Begin your day with a balanced breakfast that includes protein to help break the nighttime fast and fuel your muscles,” she said.
A savory option like Beef Sausage Savory Oats combines the power of high-quality protein with fiber-rich oats. This recipe helps stabilize blood sugar and provides steady energy all morning.
Stabilize blood sugar for steady energy
Goodson imparts that snacks that pair proteins like lean beef, dairy, and eggs with high-fiber carbohydrates can help prevent energy dips and cravings by stabilizing blood sugar throughout the day.
Balanced snacks such as yogurt with berries and granola, cheese with whole grain crackers, or beef jerky and fruit keep energy levels consistent throughout the day.
Exercise to counteract fatigue
If you want to feel energized, Goodson says you must get your steps in and your blood flowing.
“Exercise — even just a brisk walk — can boost circulation and support better energy. Aim for around 150 minutes of moderate-intensity movement weekly to counteract fatigue and improve stamina,” she advised.
Prioritize sleep to stay resilient
Six in 10 Americans say their sleep routines feel different during the winter than in other seasons.
A 2023 study found the end of daylight saving time has a serous impact on shuteye — 48% of survey respondents said they feel tired earlier, while 41% move up their bedtimes when it gets dark earlier.
Goodson says staying active during the day and maintaining a proper wind down/sleep hygiene routine in the evening is a winning strategy for proper rest.
Aiming for 7-9 hours of sleep per night is crucial for restoring energy. Good rest allows the body to repair and keeps you resilient against seasonal fatigue,” she explained.
Hydrate to dominate
Goodson told The Post that drinking water is the ultimate energy hack as it facilitates the transport and absorption of vital nutrients.
“Staying hydrated supports nutrient transport and helps maintain energy levels. Try to consume 8-10 cups of water daily to help keep fatigue at bay, especially in dry winter months,” she said.
Conclusion
In conclusion, it is clear that Goodson’s strategies for beating fatigue are multi-faceted and encompass a range of habits, including protein-packed meals, stabilized blood sugar, regular exercise, prioritized sleep, and proper hydration.
FAQs
Q: What is the best way to start the day?
A: Combine protein and fiber-rich foods for a balanced breakfast.
Q: How can I prevent energy dips and cravings?
A: Pair proteins with high-fiber carbohydrates for balanced snacks.
Q: How much exercise do I need to do to counteract fatigue?
A: Aim for around 150 minutes of moderate-intensity movement weekly.
Q: How many hours of sleep should I aim for?
A: 7-9 hours of sleep per night is crucial for restoring energy.
Q: Why is hydration important?
A: Drinking water facilitates the transport and absorption of vital nutrients, supporting energy levels.
