Beating the Post-Holiday Blues: Fighting Fatigue with Food and More

Published on: January 7, 2002

by Amy Chen

As we wind down from the excitement of the holiday season and get back into our normal life routine, many of us will struggle with the "post-holiday blues." We may feel a little lonely, a little let down, maybe even depressed, and stepping on the scale to find that the holiday feasts have decided stick around into the new year doesn't help matters. The blues can leave us feeling lethargic, fatigued, and we may end up moping instead of welcoming the new year with renewed vim and vigor.

But we don't have to succumb to the blues. With a little effort, a little music, and a little revamping of our daily diet, we can blast those blues back to the last century.

The holidays are a great excuse to get out of our exercise routine. When the holidays are over, it's hard to get back into the swing of things. The answer: Just do it! Staying lazy isn't going to get us back into shape any faster. Get out there and walk, jog, swim, lift, garden, play with your kids, or whatever you do to work up a sweat to rev up that metabolism, tone up the muscles, and burn more calories. Play upbeat, invigorating music to get you motivated to move your feet and off your butt. Even toe tapping burns more calories than slumping in your chair!

Fatigue may also be a sign of dehydration. Water plays an important role in metabolism and thus the production of energy. So instead of the usual cup of coffee, tea, or cola, get a jump-start with one or two glasses of fresh filtered water. Caffeinated beverages may give you a quick jolt, but the low will soon follow. Caffeine is a diuretic, which will increase dehydration unless you are drinking enough water, which most of us are not. Caffeine is addictive, and if you were already consuming caffeine regularly, it would be wise to wean yourself off it gradually to minimize withdrawal symptoms.

To maintain hydration, the average person should aim for 3 liters of fresh water daily, more for those who exercise and/or perspire more, and those who drink caffeine and alcohol. Adequate water drinking is habit forming. Always have bottles of water with you wherever you go, in your briefcase, purse, gym bag, car, etc, and sip them often. Keep track of the water you are drinking, and if it helps, keep several liters bottles of water to draw from so you can see how much you are drinking daily. For fun and a little extra vitamin C, try flavoring your water with lemon, lime, or orange wedges, or other natural fruits you enjoy. Organic herbal tea bags can also add some flair to simple water. Try to stay away from sugary drinks that cause spikes and drops in blood sugar levels, which leaves you spiraling back down to a gloomy fatigue. Hydrating your body with enough water will not only give you more energy, it will help flush out your system, help your body function more efficiently, and give a fresher, more glowing appearance to your skin. You'd be surprised at the difference water can make.

Beating the blues doesn't stop there. Even if you're exercising and drinking enough water, if you're not fueling your body with the right foods, you're not going anywhere. Whole, organic foods are always on the highly recommended list because in addition to the essential carbohydrates, proteins, and healthy fats to burn for energy, they are also chock full of vitamins, minerals, and phytonutrients to help the body burn those essential calories efficiently and supply our energy producing cells with enough oxygen. Here are some nutrients that may help dispel fatigue and keep your internal engine running in top condition.

B vitamins directly help cells with carbohydrate metabolism, especially thiamin, riboflavin, niacin, pantothenic acid, folate, and B12. Get these vitamins in whole grains, cereals and breads, beans, potatoes, nuts, seeds, and non-fat yogurt and milk products.
Vitamin C can assist the adrenal glands, which help the body to deal with stress. Sources include colorful fruits and vegetables like papaya, strawberries, broccoli, and citrus fruits.
Iron is needed to help oxygenate the blood to supply the cells. When a person is deficient in iron, known as anemia, he or she will feel tired and lethargic, both physically and mentally. Good sources include seeds, nuts, beans, whole grains, mollusks, and blackstrap molasses. Though animal meats contain iron, they can also contain a lot of saturated fat, which can exacerbate fatigue along with padding your waistline and clogging your arteries. If you choose meat for more iron, make sure it is lean and not loaded with heavy gravies, oils, and sauces.
Potassium plays a vital role in energy production within the cells. Find potassium in bananas, raisins, in the skin of potatoes, seeds, whole grains and beans.
Zinc is needed in enzymes involved in digestion and metabolism, and thus energy production. Zinc is found in oysters, seaweed, seeds, Great Northern beans, and animal meats. Again, choose lean animal meats without added fats.

It's not only what you eat, but what you don't eat that can affect whether you're going to have energy or not. In general, eating a lot of fat, especially heavy saturated fats, can weigh down the body and cause tiredness. Ever notice feeling sleepy after those fatty holiday meals? Fried foods, animal meats, and desserts are often high in saturated fats. It is important to eat fat, but the kind of fat you eat makes a world of difference.

Heart healthy monounsaturated fats are not a holiday tradition compared to heavy saturated fats. But now that the holidays are over, you can have more independence in choosing what foods to eat. Eat light, colorful, and flavorful, not heavy, sweet, and salty. Go for foods made with high quality extra virgin olive oil, which has a delectable flavor. The richer the color of the oil, the richer the vitamin content and flavor. Add it to salad greens and fresh herbs, tomatoes, garlic and basil, whole grains, beans and breads, or whatever you like. Nuts and nut butters are also a great source of good monounsaturated fats. Add your favorite nuts and seeds to fresh salads for added crunch and flavor, as well as cell-protective vitamin E. And always choose organic foods whenever possible.

Foods high in refined sugars are also a fatigue downfall. Sugars cause blood sugar levels to rise rapidly and fall rapidly when insulin kicks in. The sudden drop causes the body to feel robbed of its energy. Limit your intake of sweets and sugary foods and drinks. And choose complex carbohydrates with fiber like in whole grain products. If you're missing sweets, look into diabetic desserts and candies, and dessert recipes for diabetics. These products and recipes are made strictly to minimize the sudden changes in blood sugar levels. Health food stores should carry these products, and bookstores, libraries, and web sites devoted to cooking are great sources for diabetic recipes.

The post-holiday blues are all but inevitable. But you can revive the lively warm spirit in the New Year with just a few simple modifications. Eat right, exercise, and drink plenty of fresh water, and you can bounce back as energetic as ever.

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