How can you stay energized all winter long?

Updated on 2025-02-11

Summary: How do you stay energized all winter long?

In this 104.7 FM column, naturopath Lynn Goneau shares five tips for fighting winter fatigue: stay well hydrated even in winter, focus on foods such as ginger and cinnamon, use adaptogenic plants (ashwagandha, maca, reishi) to sustain energy, take vitamin D to compensate for lack of sunlight, and get moving regularly, whether outdoors or indoors.

She also recommends energy-boosting foods such as homemade energy balls, beet juice and apple-cranberry compote, as well as supplements from Quebec-based Holizen (Miviton) to boost vitality.

Lynn Goneau is available every Tuesday at La Boîte à Grains for personalized advice.

5 Tips for Maintaining Energy in Winter

1. Essential hydration

   • Drink water regularly, even in winter.
   • Tip: Flavor water with fruit and spices (e.g. pineapple, orange, ginger).

2. Warming foods

   • Choose spices such as ginger, cinnamon, pepper and cumin.
   • Eat warm, spicy foods to stimulate circulation.

3. Adaptogenic medicinal plants

   • Helps manage stress and boost energy.
   • Examples: ashwagandha, maca, reishi (often in capsules).

4. Essential vitamin D

   • Indispensable in winter to combat fatigue and depression.
   • Taken daily to compensate for lack of sunlight.

5. Move regularly

   • Get outdoors as soon as possible.
   • If you can't, opt for indoor activities (badminton, pickleball, swimming).

Energy-boosting foods and supplements

• Homemade energy balls Oats, almonds, coconut oil, flaxseed.
• Beet juice Improves circulation and stamina.
• Apple-cranberry compote A natural source of carbohydrates and energy.
• Quebec supplements Holizen (Miviton) : Liquid formula for vitality.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Radio host at 104.7 FM on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

In the next few days, Ontario will have a statutory vacation. In Quebec, it's a long time between Christmas and Easter, there's nothing. Winter is long. It affects our mood, our energy, we're tired. Maybe it's hard to concentrate. So today, we're going to try to find ways to maintain good energy throughout the winter with our friend Lynn Goneau, naturopath at La Boite à Grains. You've got five tips to help us, because fatigue is something that strikes at this time of year.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, you start to feel it more and more after Christmas, just like that. And often, it's little things that we don't realize. I wanted to focus on dehydration. You don't think about drinking all the time in winter because it's not like summer. In summer, you're thirsty, it comes automatically. But in winter, you don't always have the instinct to go for water, but it's important. It's important to drink it every day, because the least you can do is get dehydrated. That's when you can feel very, very tired. I have a few tips. You can always spice up the water, you can simply flavour it with cucumber or lemon. My personal favorite is pineapple, orange and fresh ginger. It's so good, you make it in a nice big fresh jar and put it on the counter. Then, well, the whole family can enjoy drinking it.

Frédéric Bisson - Host 104.7FM:

Like a vending fountain, then in addition to seeing the vegetables, the fruit in it. It's very, very beautiful. Yes. At this time of year, you too like to eat hotter, hotter.

Lynn Goneau - Naturopath of La Boite à Grains:

Spicy, hotter. But I'm not necessarily going to say cook all the food either. It's more really body-warming foods. Like me, my favorite, obviously, I always talk about ginger. It gets the circulation going. It warms you up, you feel more like going forward. It can be cinnamon, pepper, cumin. It's just things you can add to just about anything you eat.

Frédéric Bisson - Host 104.7FM:

I always have the impression that medicinal plants don't taste good. You eat it because you have to (laughs).

Lynn Goneau - Naturopath of La Boite à Grains:

No, not really. And if you do, you can always take them in capsule form. That's true, because adaptogenic plants are medicinal plants par excellence for energy and a good mood. They help the brain and all the adrenal glands to preserve vital energy. Then bonus ben, it works a lot on the immune system.

Frédéric Bisson - Radio host 104.7FM:

What kind of plant are we thinking about?

Lynn Goneau - Naturopath of La Boite à Grains:

We're talking about ashwagandha, yes, I'd probably suggest it more in capsules, also with maca, reishi, plants that are rich in nutrients, then there's a very tonic effect.

Frédéric Bisson - Host 104.7FM:

Well, that's good. Fourth thing. It's all about vitamins, but not just any vitamins.

Lynn Goneau - Naturopath of La Boite à Grains:

Vitamin D is important. We're starting to get a little sun, but it's the sun's vitamin, and since we're up north and don't get as much sun, we need vitamin D every day. This will help counteract depression and fatigue.

Frédéric Bisson - Radio host 104.7FM:

And finally what I did yesterday, I took advantage of the little bit of sun behind the clouds. I went to the snow ball, to the snowflake domain, to get moving.

Lynn Goneau - Naturopath of La Boite à Grains:

Especially when it wasn't cold.

Frédéric Bisson - Host 104.7FM:

No, that's it. It was very nice just to meet people.

Lynn Goneau - Naturopath of La Boite à Grains:

It's important to move, to get moving, because that oxygenates the blood. It creates dopamine in the brain. This will contribute to a better mood. If you can't go outside, even if you can't move indoors, it's really important to go to a sports center. It can be swimming, it can be playing all the racket games indoors, badminton, pickleball and so on.

Frédéric Bisson - Radio host 104.7FM:

Yes, or like me, forget the laundry basket in the downstairs laundry room, go upstairs, forget other things.

Lynn Goneau - Naturopath of La Boite à Grains:

The steps there. It's a perfect place to work.

Frédéric Bisson - Host 104.7FM:

That's when you realize that a little bit of cardio that needs training. Good in the kitchen. Do you like making energy balls?

Lynn Goneau - Naturopath of La Boite à Grains:

I love energy balls. It's simple, not a lot of ingredients. We often talk about oats, almonds, coconut oil, flax seeds. I put it all together, and it makes a nice ball. You put it in the freezer, and you can eat it quickly as a snack or when you're in a hurry in the morning. There are lots of great recipes on the Internet.

Frédéric Bisson - Radio host 104.7FM:

Beet juice, tell me about it.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, beet juice is well known for its vasodilatory effect on performance and endurance. In other words, it allows more blood to flow through the veins, increasing circulation. Beet juice is wonderful.

Frédéric Bisson - Host 104.7FM:

Do you buy it already?

Lynn Goneau - Naturopath of La Boite à Grains:

You can buy it in crystals, then you can put it in water, or you can buy it ready-made. Crystals are very practical. A small amount in water. You stir it in. It's really good. And now there are crystals that are mixed with cranberries or some other substance to give it flavor.

Frédéric Bisson - Host 104.7FM:

Okay, that's good. Cranberry applesauce?

Lynn Goneau - Naturopath of La Boite à Grains:

I like this because it's a great snack to have, but fresh carbohydrates in water are so important. It's the body's main source of fuel. We tend to run away from it.

Frédéric Bisson - Radio host 104.7FM:

If we want to add supplements to our energy basket, to feel better?

Lynn Goneau - Naturopath of La Boite à Grains:

Holizen, a Quebec company, has been offering a whole range of fine products for 20 years, especially a line called Miviton. These are practical liquid formulas that really help tone the body, boost performance and endurance, and fight fatigue. 

Frédéric Bisson - Radio host 104.7FM:

So in closing this Lynn column as usual the important information. Can we see you on the floor?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, I'm here every Tuesday at La boîte à Grains on Gréber, always from 12 p.m. to 5 p.m., or you can make a private appointment. My office is there too.