The sun is setting earlier, the weather is getting colder, you’re feeling tired and struggle to get up the morning, and, if that weren’t enough, your grandmother drops by with her apple-crisp in hand, which is sure to disrupt your good eating habits. Your mood takes a hit!
Why this sudden drop in energy when fall arrives?
I love fall, but I can’t deny the fatigue and the lack of motivation I feel as soon as the leaves begin to fall. The reason is simple: as the days get shorter and the cold settles in, you become less active, more tired and you might even start to feel a little blue. It’s completely normal. Although scientific studies have not clearly identified what causes the fall blues, we know that reduced exposure to natural light plays a big role.*
Tip #1: OPTIMIZE YOUR ENERGY WITH THE RIGHT FOODS AND SUPPLEMENTS
North America is one of the continents that receive the least amount of sunlight during the winter and our beautiful autumn season as well. Can supplements and vitamins to help us get through these dark months? Yes, according to naturopath Elisabeh Barassin. However, she also recommends that people put their cell phones away at least one hour before bedtime and to try to get 6 to 8 hours of sleep per night. It’s no surprise that a poor night’s sleep means that you wake up tired! To help you relax and get a more restful sleep, she recommends taking a bath with Epsom salts or magnesium capsules and taking a vitamin D supplement, which helps boost your immune system when you aren’t getting enough sunlight. She also suggests eating fruits and vegetables that are high in vitamin C, such as kiwi, broccoli, lychee, oranges and cauliflower. Of course, these are all easy to find at Rachelle Béry!
The effects of sugar are often underestimated, but it is also a major cause of fatigue. It’s important to reduce your sugar intake to get out of the vicious cycle we are all know too well. If you tend to consume
soft drinks or fruit juices, the first and simplest thing to do is to stop buying them. The same goes for
alcohol, of course. As much as possible, reduce the amount
white bread you eat. Next, avoid
sugary desserts (or replace them with plain yogurt). Also avoid
hidden sugars. In
precooked meals, there is always a bit of sugar added somewhere. The same goes for sauces (quite literally, everything from tomato sauce to salad dressings), soups, cereal (which are already as source of slow carbs)… the list is long.
Buy fresh vegetables and cook your own meals. Your body will thank you. At the very least, read the product labels before you buy.
Tip #2: GET MOVING!
Don’t worry, this doesn’t mean that you need to go to the gym 5 times a week for your body and mind to benefit. Moderate to intense exercise of 30 minutes, 3 times a week is enough. Not inspired by what your local gym has to offer? Get creative! Here are some ideas and places to try out:
YOGA
Find a yoga studio near you. Many places offer beginner classes. I tried out the 90-minute class for all levels at Wanderlust and loved it. The session starts with 15 minutes of warm-up and breathing exercises, then continues for another 40 minutes with more dynamic movements. The movements are simple, the transitions are smooth and for the last 30 minutes, the instructor suggests relaxing poses. In all, the 90 minutes seem to pass quickly and we leave with feeling full of energy.
OUTDOORS
Go out and get some fresh air! There’s nothing easier than putting on a jacket and a pair of running shoes and going for a run. Not into running? Speed walking is just as good for you! Mount Royal, a host of parks such as Jarry, Maisonneuve and Lafontaine and even Mont Saint-Hilaire are close by and easy to get to! There is certainly no shortage of options in the Greater Montreal area.
GROUP CLASSES
Humans have a natural need to socialize to be happy. It has been shown that we tend stay more loyal to group fitness programs than to private individual ones.** We feel more committed to a promise made to a friend, however informally, than to a resolution made to ourselves. During a structured group session, participants benefit from the experience and encouragement of a qualified coach, for a fraction of the cost of private lessons. There are an increasing number of group classes designed specifically for women! Take advantage of MissFit’s free trial at one of their eight women’s training centres! Here is their website: Missfitsgym.com
WORKING OUT AT HOME
Is it a challenge for you to get out of the house because of the kids, a lack of time or the cold weather? There are a host of sites that offer online workout programs along with support groups to get you moving right in your living room! In the eBook section of the above-mentioned website (Missfitsgym.com), you can explore a series of simple and effective programs, complete with images, descriptions, and even food and motivational advice. No more excuses!
Tip #3: MAKE A PLAN:
Okay! It’s easy to tell yourself to eat well and make training part of your routine, but where do you start?
My best advice is to start with a plan. So, open your agenda and get planning! Treat your workout schedule as you would any important appointment. What can be important than the appointments we make with ourselves for our health and well-being. Don’t schedule five workouts if you are just starting out, begin with one or two a week. It’s also important to plan your meals. Setting an hour aside every weekend to prepare four or five healthy meals and snacks for the week will save you money and a lot of time!
Don’t get discouraged! Everyone has setbacks. Start again the following weekend, plan your week and never give up!
* Dr. Jean-Loup Dervaux, author of Chronofatigues
** Dr. Dawn Skelton, Professor of
Ageing and Health at Glasgow Caledonian University, Scotland.
@stefani_missfit
