New Year’s resolutions—we’ve all made them. For some, they’ve led to impressive achievements, like training for a half-marathon or learning to play the guitar. While research suggests it takes 21 days to form a habit, it takes 90 days to truly make it a lifestyle change. It’s no surprise that the habits that stick, like marathon training, are often the ones we dedicate consistent effort and focus toward.
The most common resolutions often focus on eating healthier, improving energy levels, achieving a better work-life balance, or becoming more organised to reduce stress and get more done.
Unfortunately, by the second or third week of January, many resolutions are abandoned. This can lead to feelings of guilt, adding unnecessary frustration to an already challenging time of year—think dark mornings, cold nights, rainy school runs, and the long wait for January payday. It’s no wonder sticking to resolutions can feel like an uphill battle!
So, What’s the Trick to Making Your Resolutions Stick?
The secret to sticking with your resolutions often boils down to one key factor: energy.
Without the physical and mental energy to keep up with your new habits, even the best intentions can falter. As the saying goes, “You can’t pour from an empty cup.” To show up for others—your family, your work, or your hobbies—you need to take care of yourself first. Let’s explore some ways to boost your energy levels and set yourself up for success.
B Vitamins: The Energy Converters
B vitamins are important for turning the food you eat into energy. Each of the seven B vitamins B1, B2, B3, B5, B6, folate, and B12—play a unique role in supporting your energy and overall well-being:
Because B vitamins are water-soluble, they must be consumed daily. If you're not getting enough through your diet, a B Complex supplement can provide the support you need.
Vitamin D: The Muscle and Energy Booster
Vitamin D plays a role in supporting various functions in the body including muscle efficiency and overall energy. While your body can produce vitamin D from sunlight, limited exposure—especially during the winter months—may lead to deficiency. Research shows that supplementing with vitamin D may enhance mitochondrial function, often referred to as the “powerhouse” of your cells, which is involved in energy production. If sunlight or diet alone isn't enough, a Vitamin D supplement could be a game-changer.
Iron: Fighting Fatigue
Iron is used in the body for transporting oxygen through your bloodstream, which can impact your energy levels. Low iron may cause both physical and mental fatigue, making it harder to stick to physical or mental goals like exercising or learning a new skill.
Here are some helpful points about iron:
- Haem iron, found in meat, is more easily absorbed than non-haem iron from plant-based foods.
- Drinking tea or coffee with meals can reduce iron absorption, so timing of supplement intake matters.
If you suspect your iron levels are low, consider an iron supplement, but consult a doctor first.
Zinc: The Immune and Hormone Helper
Zinc helps support your body's enzymes, immune health, and hormone balance, all of which can contribute to sustained energy. It also plays a role in digestion and wound healing, supporting overall health. If your diet lacks zinc-rich foods like nuts, seeds, or seafood, a supplement may help fill the gap.
Multivitamins: Covering Your Bases
A quality multivitamin can act as a safety net for your overall health, ensuring you get a broad spectrum of essential vitamins and minerals. When life gets busy, and meals aren’t always perfectly balanced, a multivitamin can help maintain your energy levels and keep you on track with your goals.
Building the Foundation for Success
Fuel your body with the right nutrients, and you’ll set yourself up for success. Pair these supplements with a balanced diet, good sleep, and regular exercise to boost your energy and resilience. Prioritise your health, and everything else will follow.
