When colder weather and shorter days leave you feeling sluggish, start with steady meals, sensible hydration and a regular eating pattern—not a supplement or a second coffee. These seven practical tips, drawn from GP and metabolic health expert Dr Flora Bailey’s advice in the Irish Examiner, can help you plan everyday food choices. They are general suggestions, not a clinical guideline; persistent tiredness deserves a conversation with a healthcare professional.
1. Build meals around foods that keep you satisfied
Bailey cautions that meals built mostly around refined carbohydrates may digest quickly and be followed by an energy slump. Her practical suggestion is to combine protein, fibre, complex carbohydrates and vegetables rather than relying on a refined-carbohydrate base alone. This is her explanation of a possible slump, not a universal account of fatigue.
For example, pair wholegrain bread or another complex carbohydrate with a protein source and vegetables. The aim is a more balanced meal, not avoiding cereal, sandwiches or pasta altogether.
2. Make seasonal produce part of the mix
Bailey names carrots, sweet potatoes, swedes, beetroot and dark leafy greens as seasonal options. She also points to chicken and oily fish such as salmon and mackerel as food sources of vitamin D. These foods can add variety and nutrients to meals; seasonal produce by itself is not a proven remedy for tiredness.
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Bailey notes that smaller tinned fish tend to accumulate fewer heavy metals than larger species. That is a consideration when choosing fish, not a reason to treat any one food as a complete solution to low energy.
3. Be cautious with supplements and persistent tiredness
Bailey prefers whole foods and advises discussing persistent tiredness with a healthcare professional, who may consider whether iron, vitamin B12 or vitamin D levels should be checked. Do not assume fatigue means you have a deficiency or start supplements as a treatment without appropriate advice.
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Bailey’s article discusses vitamin D, iron, B12 and magnesium supplements, but it does not establish a one-size-fits-all supplement routine. For context, NHS guidance for the UK advises adults and children over four to consider taking 10 micrograms (400 IU) of vitamin D daily during autumn and winter. This is UK guidance, not an Ireland-specific recommendation; check current Irish health guidance before applying it locally. NHS vitamin D guidance
4. Include a protein source in your meals
Bailey recommends including protein at meals and following a regular eating pattern that suits you. In the interview, she gives a range of 1.6 to 2 grams of protein per kilogram of body weight. That is her stated advice in the Irish Examiner, not a personalized target for every reader; individual needs vary, so seek qualified advice if you need a target for a health or training reason.
5. Don’t let coffee replace food
Bailey describes caffeine as something that can temporarily mask tiredness and recommends paying attention to whether you have eaten. If you are reaching for another coffee because you have missed a meal, consider having food as well. Caffeine affects people differently, so this is not a claim that coffee inevitably causes an afternoon crash.
6. Keep drinking through colder weather
People may feel less thirsty in winter, Bailey says, so it can help to remember fluids as part of your routine. She suggests about 2 litres a day, but that is her interview recommendation rather than a fixed requirement for everyone. The NHS Eatwell guidance gives 6 to 8 glasses a day as a general guide, notes that needs vary, and counts tea and coffee toward fluid intake. NHS Eatwell Guide
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7. Choose snacks that combine nutrients
Bailey’s examples include peanut butter or eggs on wholemeal toast, nuts and seeds, and fruit such as bananas. These pairings combine foods rather than relying on a sweet drink for a quick snack. She advises against shop-bought juice and smoothies; the NHS also says fruit juice and smoothies contain free sugars and should be limited to a combined total of 150 ml a day. NHS 5 A Day guidance
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