How to eat yourself awake

Although autumn fatigue is not a scientifically established phenomenon, it’s not surprising that many people feel sluggish this time of year. Days are shorter – we simply don’t have enough light to feel awake. It’s cold, grey and often unpleasant outside, so, we prefer to curl up on our couch where it’s warm – and get less exercise and fresh air as a result.

Energy boosters: light and air

For the reasons mentioned above, you’ll want to stick to this rule of thumb: get outside, preferably while it’s light. In autumn and in winter. This allows your internal clock to adjust better; the light signals to your body that it’s time to wake up.

Eat yourself awake with these foods

It’s not just light and exercising in fresh air that can get you going. Certain foods also help fight off fatigue.

Green tea

What makes green tea green is the fact that, unlike black tea, it’s not fermented. This not only preserves the green colour, but also so-called phenolic substances. Of them, epigallocatechin gallate (EGCG) is the best researched. This compound has antioxidant properties, meaning it can reduce cell damage caused by free radicals, and has anti-inflammatory effects. One potential cause of fatigue is oxidative stress, which green tea helps to combat.

Depending on the variety, green tea also contains around 20 to 45 milligrammes of caffeine (also referred to as «theine» in tea) per cup, about half as much as a cup of coffee. In contrast to the caffeine found in coffee, theine is released more slowly into the body, making its effects gentler and longer-lasting.

The energising effect of caffeine/theine relies on its ability to stimulate the central nervous system. It temporarily blocks the effect of the neurotransmitter adenosine, which normally signals tiredness. This blockade promotes the release of stimulating neurotransmitters such as dopamine and noradrenaline, leading to increased alertness and energy.

Ginger

Ginger contains several bioactive compounds responsible for its many health benefits. Ginger’s invigorating effect is also due to its antioxidant and anti-inflammatory properties – most notable thanks to gingerol. Gingerol is a substance that also promotes blood circulation. Better oxygen supply to the cells can boost energy and alertness.

Another benefit is ginger’s positive effect on digestion: it stimulates the production of digestive enzymes. Efficient digestion, in turn, helps nutrients to be better absorbed and prevents that feeling of heaviness and tiredness after eating.

Nuts

Nuts are not only a tasty snack, but can also help to reduce fatigue, most notably by stabilising energy levels. The proteins in nuts, such as peanuts and cashews, support a balanced blood sugar level. This helps you avoid dips in energy and falling into a fatigue slump.

Nuts also contain various B vitamins, which play a crucial role in the body’s energy metabolism. In addition, nuts possess antioxidant properties (hazelnuts in particular) and thus protect the cells from oxidative stress. And they contain zinc as well as iron – both minerals play an important role in energy metabolism and support the oxygen supply to the blood.

Yogurt

The high proportion of high-quality protein in yogurt is one reason for its fatigue-fighting effect. Proteins are crucial for building and repairing tissues, including muscles, and therefore support muscle function and provide energy. The various B vitamins such as B2 (riboflavin), B5 (pantothenic acid) and B12 help to convert food into energy and contribute to a balanced energy metabolism. Yogurt also contains magnesium and calcium, which are important for muscle function and the energy metabolism.

Some yogurt also contains probiotic bacteria, which promote intestinal health. This, in turn, is important for efficient nutrient absorption and an optimal metabolism. Improved digestion and nutrient absorption are key in allowing the body to work efficiently and produce more energy.

Pay attention to the type of yogurt; Greek yogurt often has a higher protein content than other varieties. And, above all, watch out for added sugar, or your attempts will backfire due to fluctuations in your blood sugar level.

Lentils

Lentils are an excellent source of complex carbohydrates, protein, fibre and iron. The slow release of energy from complex carbohydrates supports a stable blood sugar level, preventing energy lows. Iron, meanwhile, plays a decisive role in transporting oxygen in the blood, which increases your energy supply and prevents tiredness.

Don’t forget the water

Yes, it’s cooler, so you don’t lose as much fluid through sweating. But you should always remember to drink enough, even in autumn and winter. Your body needs water for all its metabolic processes. If it’s dehydrated, you automatically become more sluggish. So grab a glass!
I drank at least 2.5 litres of water every day for a week. Find out how that made me feel in this article:

If you struggle to get out of bed in the morning, here are some tips to make it easier:

I also carried out a week-long experiment where I used my lunch break to go for a walk in the fresh air – this paid off in many ways, cheered me up in the dark season and chased away the winter blues. Read all about it here: