10 top tips to fight fatigue this winter

10 top tips to fight fatigue this winter

1. Try eating smaller-portioned meals throughout the day

It’s not just what you eat that impacts your energy levels, but also when you eat. For instance, have you ever noticed how you feel sluggish after a big lunch or dinner? That’s because your body is using its energy to digest that big meal instead of powering the rest of your body. Start with a healthy, hearty breakfast to start your day right, and then try eating smaller-portioned meals throughout the rest of the day. This will keep your body fuelled regularly and may even help you lose weight.

2. Spice up your meal-times

Try creating a special theme day each week. Whether you join a Hello Fresh-style recipe order scheme or simply decide to make a new special dish every week, the effort will be worth it. From weekday lunch or dinner to weekend lazy brunch, It doesn’t have to be difficult, can include all the family and provides a welcome distraction.

3. Avoid processed foods – think fresh first!

While a Cornish pasty or cheeseburger and fries might be comforting while you’re eating it, its nutritional value can be extremely low. Processed foods, such as some packaged or canned foods, sweets, ready meals, and pre-cooked meats are typically full of preservatives, additives, sodium, trans-fats, and artificial ingredients that may slow you down. Check out these delicious, fresh recipes from our partners, WWF.

4. Fresh, seasonal fruits and vegetables – remember your ‘five a day’

The fresher your food is, the more nutrients it will contain. Enjoy eating the rainbow with delicious fresh fruit and vegetables locally in season and from around the globe. Fruit and vegetables are good sources of vitamins, minerals and fibre – essential nutrients that your body needs to work properly. Check out this recipe to give you a head start to the day ahead with quick and easy smoothies.

5. Go with the grain

Choosing whole-grain foods and complex carbohydrates ensures that your body gets the full benefits of the hull of the grain that adds fibre to your diet. For delicious grain-based recipes, check out our Future 50/Finer Diner Initiative focusing on the most sustainable ingredients, many of which are whole and ancient grains, readily available from supermarkets.

6. Lean and mean is best

Beware the unsaturated fats hidden in red meats. Leaner meats, like chicken, turkey, and fish, still provide quality protein, but contain less saturated fat. Fish high in omega-3 fatty acids, like salmon and tuna, can add beneficial, heart healthy fats.

7. Nuts and seeds

Nuts and seeds are some of the best foods to beat fatigue and fight hunger. Getting a variety of nuts and seeds in your diet can provide healthy nutrients and energy. Try almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds, and pumpkin seeds. Perfect for a mid-afternoon snack.

Why not try chia seeds? An excellent source of prolonged energy thanks to carbohydrate content, healthy fats, and filling fibre. Two tablespoons of chia provide about 12 grams of carbs and a whopping 5 grams of omega-3s, which are heart-healthy and anti-inflammatory.

8. Avoid caffeinated drinks – water for the win!

While caffeine is OK in moderation, providing a short-term boost, it doesn’t actually provide the body with any energy. If you must have your fix, opt for black coffee or unsweetened tea. Alternative milk replacements are all the rage too, but check the pack for added sugars and fats.

Drinking water is essential for optimal functioning of the body. Keep hydrated and sip 2-3 litres of water throughout the day. This simple change can make a big difference, and you’ll feel better before you know it.

9. Vitamins and supplements

If you’re not getting everything you need from your food, you may want to consider taking a daily vitamin. Right now, as autumn turns into winter, and the sunshine starts to fade, a good Vitamin D supplement may work wonders. Make sure you talk to your doctor about any and all nutritional supplements you’re considering.

10. Try the ‘No Takeaway’ challenge

Remember that instant gratification versus the crash-and-burn feeling? You may find your takeaway is the culprit here. Instead, why not try a homemade takeaway – fresh ingredients, no nasties and lots of fun too.

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We are here to take your call and will provide impartial support and guidance – contact our friendly care experts today to discuss your nurse-led care needs.

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Jobs FAQs

What shifts or rotas are available for professional carers?

Our branches have a wide variety of hours and rotas which means it’s possible to find shifts that fit in with your life situation, whether you want a full time role or are just looking for a few hours a week. All that we ask is that you commit to the hours you can do two weeks in advance.

Do I need care experience to join?

Six months’ professional care experience is ideal - such as a domiciliary carer, care assistant, homecare worker, support worker or healthcare assistant. However, if you are new to care some branches do offer training leading to care certificates, so please contact the recruitment team to discuss on 0808 239 9716.

Do I need a driving licence?

A full clean driving is required for some roles, but not all. Job roles normally state if a driving licence is required, but if you are unsure then please contact the recruitment team on 0808 239 9716.

What pre-employment checks do you do?

To join Prestige Nursing & Care as a professional carer you will be required to apply for a DBS (Disclosure and Barring Service) check, unless you are registered with the update service.

We can help you apply via your local branch. When you work with children and vulnerable adults a DBS check is a legal requirement. Find out more about DBS checks: https://www.gov.uk/government/organisations/disclosure-and-barring-service/about.

We also require two professional references, one of which should be your current or most recent employer.

Finally, you will be required to provide proof of eligibility to work in the UK, NI number, ID and proof of address. Your recruiter will talk you through all requirements and support you all the way.

What training do I need to complete before starting work?

You will need to complete both online e-learning modules and virtual training via Microsoft Teams. This is very flexible and can be completed from home as long as you have a compatible device. Find out more about the training we offer.

Is the training free?

Yes, the training is completely free.

Do you offer regular patterns of work?

Yes, our branches offer a wide variety of hours and shift patterns.

Will I be employed by Prestige Nursing & Care?

You would become a member of our team with a contract for services. You would be eligible for things like SSP and holiday, as well as a NEST workplace pension.

How old do you have to be to work as a carer?

You need to be 18 years old to join our care team and there is no upper age limit.

How often will I get paid?

We pay all our professional carers weekly.