With winter round the corner, many of us may be feeling more lethargic than usual. There are several possible reasons why – from increased melatonin production making us feel sleepier, to a lack of sunlight and therefore vitamin D – but the good news is that there are ways to mitigate winter’s effects through what you’re eating. “We want to focus on foods that help encourage satiety, keep our blood sugar steady and deliver the core nutrients we need that, over time, cultivate a robust metabolism and emotional state,” says Rhian Stephenson, founder of Artah Health. Here’s what to put on your plate.
Eat your omegas
Of all the macronutrients – protein, carbohydrates and fat – fat is the most energy dense, providing more than twice as many calories per gram as its counterparts. Omega 3s are essential fats that the body must source from food, because it doesn’t produce them itself. As well as being particularly key to heart, brain and eye health, omega 3s support the immune system and provide the body with energy. Although we could all stand to incorporate more into our diet year round, during the winter in particular dietary habits mean we tend to eat less. If you can’t get your hands on enough fish (around two portions a week of things like tuna, trout or salmon is ideal), other good sources of omega 3 include flaxseed, walnuts and chia seeds.