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Healthy habits for maintaining energy throughout 2025

January can be a tricky month for many; it fills us with optimism and exciting thoughts about the new adventures ahead, yet it also brings a lingering sense of sluggishness from leaving festivities behind and returning to our jobs and the cold, dark days. It’s the perfect time to focus on your well-being and adopting healthy habits that can keep you energised throughout the new year. Here are some key yet simple ways to help you achieve and maintain steady energy levels:

Balance Your Blood Sugar – ever felt that energy dip mid-morning or mid-afternoon? Energy rollercoasters are often connected to blood sugar fluctuations, so what you do to keep your energy nice and stable throughout your day

  • Include Protein with Every Meal: think of eggs, meat, fish, poultry, tofu, tempeh, legumes. Protein is digested slower than carbohydrates, so including a source in all your meals and snacks is always a winning choice.
  • Choose Complex Carbs: Whole grains, sweet potatoes, quinoa, oats are just some of the delicious options that can give you both sustained energy and a good source of fibre.
  • Remember your Healthy Fats: Oily fish, avocado, seeds, nuts and olive oil can all support you making you feel satiated and helping you to maintain steady energy levels. Bye bye rollercoaster rides!

Hydration – this suggestion will never get old. It’s my number one recommendation to all of my clients as it can make such a massive difference in their day-to-day energy. Dehydration can often cause fatigue, and even though you may not feel as thirsty during colder months, your body still needs adequate fluids to function optimally:

  • Aiming for 1.5-2L of water daily is a great starting point, you may need more of course if you are very active or training. A good monitoring tool is the colour of your urine, you are looking for a light/pale yellow colour.
  • Herbal teas also count as an alternative option to keep hydrated during the winter chill, or if the reason is that you find water boring and bland, you can always infuse it with your favourite veggies/fruits/herbs to spice it up!
  • Lastly, you can buy water-rich products such as cucumbers, lettuce or oranges to name a few, which add extra hydration to your day.

Pop these Key Nutrient into your dishes

  • Iron: Spinach, lentils, lean red meat, cacao powder are some of the options you can choose to support oxygen transport in your blood, essential for energy. Chocolate mousse anyone?
  • Magnesium: very important for numerous chemical functions in the body, including energy production – find it in dark green leafy vegetables, almonds, pumpkin seeds and dark chocolate or cacao powder amongst others.
  • B Vitamins: B12 and B6 are especially key to energy metabolism – good sources are eggs, poultry, fish, cheese and nutritional yeast. Add them to your grocery list.

Time your meals the smart way

Skipping meals or going for very long periods without eating can lead to energy crashes for some individuals. Try these following strategies instead:

  • Start with a nourishing breakfast: Choose a mix of protein, fibre and healthy fats to give you that energy boost to start your day! Think Oatmeal with almond milk, chia, mixed seeds, topped with almond butter and berries or for a savoury option a vegetable omelette topped with mashed avocado.
  • Snack smart: Rather than panic if you need a snack mid afternoon and heading to your corner shop, be ready and keep in your bag a home-made trail mix, or store some veggies with hummus dip in your office refrigerator. Apple slices with almond butter are also a delicious snack option.
  • Keep it light at night: Large, rich meals could disrupt sleep, especially if eaten too close to bedtime. Leave at least three hours between dinner and bedtime, to allow your body time to digest, which leaves space for melatonin to then kick in and let you drift into a restorative sleep.

Limit caffeine and sugar

Whilst both deliciously tempting, they can both lead to energy crashes.

  • Stick to moderate amounts of caffeine (this will depend on your tolerance) and avoid consuming it after midday, to support energy and better sleep.
  • Satisfy daily cravings with a couple of dark chocolate squares or a piece of fruit with a handful of nuts.

Prioritize Sleep

Nutrition and sleep are very much connected, include some of these tips to support a restful

  • Tryptophan rich foods like turkey, bananas, oats and cherries can support restorative sleep.
  • Avoid stimulants close to bedtime (if you are going to have wine on the weekend, maybe choose lunchtime instead)
  • Create your own calming routine to prepare your body and mind to wind down before bed (think a bath, a book or some meditation if that works for you, everyone will be different)

Exercise and nourish together

Moving your body can increase energy levels, but proper fuelling is essential:

  • Eat a balanced snack before and after your workout, to enhance recovery.
  • Try warming seasonal dishes such a as a hearty vegetable stew for dinner after your workout.

As you have seen, beating your winter slump doesn’t require complex changes! Small but consistent tweaks in diet, hydration and lifestyle can make a big difference in the way you feel. By nourishing your body and mind with right foods and habits, you will give them the best chance to feel energized and ready to make the most of this new year ahead!

Written by

  • Valentina is a Registered Nutritional Therapist, trained at The Institute for Optimum Nutrition in London. She is a member of both BANT and CNHC. She is based in London where she runs her own practice The Italian Nutritionist, supporting her 1-1 clients and delivering corporate and community talks on various health topics both in person and online. Her background includes Head Nutritionist at LMS Wellness,where she worked alongside functional doctors and Clinical Nutritionist at the Hevolution Global Healthspan in Riyadh. She is fluent in both English and Italian.

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