The holidays can be a time full of joy, togetherness and celebration – but they can also be a time of stress, packed schedules, travel and exhaustion. While you can’t control all of your family drama, you can control how you fuel your body and manage your stress. Read on to learn about ways to manage holiday stress, foods that can help you stay energized, and other tips to keep your health on the top of your list of priorities.
Reasons You May Feel Sluggish During the Holidays
There are many reasons that the holidays can feel exhausting. There are endless parties, happy hours, and other commitments on top of an already busy schedule. You might be sleeping less, traveling more, eating more indulgent foods, or missing workouts. Drinking more alcohol can also leave us dehydrated and dragging. While the holidays are a time for celebration, they are also a source of stress.
Holiday Stress
The demands of the holidays can leave us feeling like we don’t have enough time or energy to accomplish every item on our “to do” list. When our stress levels rise, it can be more difficult to take the steps we need to care for ourselves. Stress can make us feel too mentally or physically exhausted to keep up with our exercise routines, let alone accomplish all of the extra holiday tasks (1). We can’t eliminate the exhausting stress of the holidays, but there are ways that we can manage it.
READ MORE: Tips to Manage Stress Over The Holidays
Ways to Support Your Energy Levels
Before stress has a chance to make you feel run down, try to schedule some self-care and down time during the holiday season. Maybe treat yourself to a massage on a day off from work or schedule a quiet day to enjoy a new book. Knowing that you have time reserved to give your mind and body a break, even just for a few minutes at a time, can feel rejuvenating. Don’t forget the basics when things get busy – prioritize sleep, well-balanced meals, plenty of water and time for movement. Too much to worry about? Remember the reason for all of the stress – whether it’s a delicious meal or spending time with those you love – try to practice mindfulness and really enjoy living in the moment while making memories during the holidays.
READ MORE: 8 Tips to Stay Energized Over The Holidays
Energizing Foods & Ingredients Over The Holidays
Despite your best efforts, you still need a little boost of energy this holiday season. There are a few tips to keep in mind when it comes to harnessing the energy from the foods we eat. What foods give you energy? Technically, all foods that have calories give us energy, but some are more efficient energy sources than others.
Protein
When it comes to tricky eating situations (think giant meals, parties, and dining out), think like a “pro” – focus on getting a source of “pro”tein and “pro”duce (fruits or veggies) at each meal. We know that protein and fiber slow down the digestion and absorption of our food to help to make us feel fuller, longer, avoiding the blood sugar spikes and crashes that can come from carb-heavy foods (2,3). If you’re on the go and need help hitting your protein goals, protein bars and other healthy snacks can be a solution.
Fruits and Vegetables
Fruits and vegetables are the “produce” half of the “pro” approach. Not only do they contain fiber, but fruits and vegetables are packed with water to help with hydration, as well as a variety of vitamins and minerals that are essential for energy production in our bodies. Make fruit a part of your breakfast, a salad part of your lunch or dinner meal, and grab a piece of fruit or some prepped veggies for a snack. If you still think you’re falling short, you can always add in green food supplements to boost your intake of important nutrients.
B Vitamins
If you’re inconsistent with your eating or workouts and want to focus on what supplements you can use to help with energy support, B Vitamins are a great place to start. B Vitamins are essential for carbohydrate metabolism and energy production (4). Even if you’re hitting your macros and eating “clean”, without B Vitamins, your body can’t optimize the production of energy from foods. B Vitamins help to support metabolic processes in the body and are a good supplement to keep on hand year-round. A B Complex Vitamin is a great way to cover your bases.
Energizing Drinks and Ingredients for the Holidays
While most of us get protein from foods, don’t forget that a protein shake can be another option to give yourself a boost throughout the day. When you need more than the basics, there are some beverages that can complement foods that give you energy.
Coffee
Coffee is probably the first thing that comes to mind when you think about an energizing beverage, and that is thanks to caffeine. Caffeine can help support mental alertness and help in the performance of cognitive tasks and reaction time. Need a pick-me-up before a gym session? Caffeine can help support improved physical endurance and performance, making it a popular ingredient in pre-workout supplements.
LEARN MORE: Supplements for Energy Support and Brain Health
Green Tea
If coffee isn’t your thing, green tea is an alternative source of caffeine. Tea is actually more popular than coffee in many areas of the world but drinking either one helps to give you the thermogenic effect of caffeine – which can help to burn calories while increasing alertness. Both traditional green tea and matcha contain caffeine. Green tea is an energizing alternative to coffee during the cold winter months, making it a great option to give you the boost you need.
Energy Drinks
Looking for more bang for your buck when it comes to beverages? Energy drinks often provide more than caffeine – some have amino acids, others added vitamins and minerals. You can find plenty of options that are low in sugar and easy to take on the go. Whether you need them pre-workout or just to get through the holiday shopping rush, energy drinks can help get you going even on your busiest days.
Guarana
If caffeinated beverages aren’t something you enjoy, you might want to try getting caffeine from a invigorating herbal energizer like guarana. Typically grown in the Amazon region, guarana can be consumed as a beverage but is easier to find in pill form (5). Guarana contains caffeine which has invigorating properties. Guarana supplements are another way to boost your energy any time of year, but especially during the stress of the holidays.
Summary
While the holidays can be busy and stressful, there are ways to prioritize your health and stay energized. Keeping up with your healthy habits, like sleep, hydration, exercise, and healthy eating can be supported with high energy foods and drinks designed to keep you ready to conquer your busy schedule.
1. Stults-Kolehmainen, M. A., & Sinha, R. (2014). The effects of stress on physical activity and exercise. Sports medicine, 44(1), 81-121.
2. Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558S-1561S.
3. Clark, M. J., & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: a systematic review. Journal of the American College of Nutrition, 32(3), 200-211
4. Huskisson, E., Maggini, S., & Ruf, M. (2007). The role of vitamins and minerals in energy metabolism and well-being. Journal of international medical research, 35(3), 277-289.
5. Schimpl, F. C., da Silva, J. F., de Carvalho Gonçalves, J. F., & Mazzafera, P. (2013). Guarana: revisiting a highly caffeinated plant from the Amazon. Journal of ethnopharmacology, 150(1), 14-31.
