Why Am I Still Exhausted After the Christmas Break?

Feeling constantly exhausted? It may be a sign that something else is going on.

“Claire, I’ve come back from Christmas break and I’m still exhausted, but that’s normal, isn’t it? It’s cold and dark, and everyone feels this way.”

This comment from a client this week struck a familiar chord. It’s something I hear often, especially at this time of year. Many people assume that post-holiday exhaustion is inevitable. After all, the festive period can be a whirlwind of social commitments, family gatherings, and indulgent meals. But here’s the thing: feeling completely wiped out after a break is not normal.

While the Christmas holidays can be busy, they also provide an opportunity to step away from the daily juggle of work, family life, and endless to-do lists. Ideally, a break should leave you feeling refreshed, recharged, and ready to embrace the new year with energy and enthusiasm.

Personally, I came back from the holidays feeling excited for the year ahead. I’m energised, motivated to exercise, and focused on eating well. This is the outcome I’d expect to see in others too. So, if you’re constantly exhausted, even after some time off, it’s worth asking: what could be going on beneath the surface?

1. Nutrient Deficiencies

Winter is notorious for leaving our immune systems vulnerable. Coughs, colds, and other bugs are rife, and your body’s nutritional needs might be higher than usual as it works hard to fight off illnesses.

One major nutrient that’s often lacking in winter is vitamin D. With reduced sunlight exposure, our bodies struggle to produce enough of this essential vitamin, which plays a key role in energy, immunity, and mood. For example, Seasonal Affective Disorder (SAD) is often linked to low vitamin D levels, and some people find supplementation can improve their symptoms. The UK government recommends that everyone take a vitamin D supplement between September and March. If you haven’t started yet, now is the time.

Other nutrients that can impact energy levels include:

Iron: Essential for carrying oxygen in your blood. Low levels can cause weakness, fatigue, and breathlessness. Women, especially those with heavy menstrual cycles, are at higher risk of deficiency. Foods like red meat, lentils, and spinach are rich sources, but supplementation may be necessary in some cases.
Vitamin B12: Vital for energy production and neurological function. A deficiency can lead to extreme tiredness, memory issues, and even mood changes. Animal-based foods like meat, fish, eggs, and dairy are good sources, but vegetarians and vegans may need supplements.
Magnesium: Plays a critical role in energy production and muscle function. Low magnesium levels can contribute to poor sleep quality and persistent fatigue. Foods such as nuts, seeds, whole grains, and leafy greens can help.

A balanced diet is key, but sometimes testing and targeted supplementation are necessary to address deficiencies effectively. However, always consult a professional before trying new supplements.

2. Stress

While some stress is natural and even beneficial, chronic stress is a different story. When you’re constantly operating in "fight or flight" mode, your body burns through resources at a faster rate. This can deplete energy reserves and leave you feeling perpetually drained.

Take a moment to reflect: did your Christmas break truly offer rest? Or was it filled with the stress of hosting, traveling, or managing family dynamics? If stress has been a consistent companion, it’s worth exploring ways to manage it. Techniques like mindfulness, breathing exercises, or simply carving out moments of quiet can make a world of difference.

3. Gut Imbalances

Your gut health plays a huge role in your overall energy levels. If your digestion is sluggish or you’re experiencing bloating, discomfort, or irregular bowel movements, your gut might be struggling to absorb the nutrients your body needs. An imbalance in gut bacteria can also impact your mood and immunity, further contributing to exhaustion.

Simple steps to improve gut health include:

Eating more fibre-rich foods like vegetables, fruits, and whole grains.
Incorporating fermented foods like yoghurt, kefir, sauerkraut, and kimchi, which promote healthy gut bacteria.
Staying hydrated to support digestion.

For persistent issues, working with a nutritional therapist can help identify specific imbalances and provide tailored advice.

4. Adrenal and Thyroid Health

Your adrenal glands and thyroid are key players in regulating energy. If you’re constantly exhausted, it might be worth investigating whether these systems are functioning optimally.

Adrenal Health: Prolonged stress can impact the way your adrenal glands function, leading to symptoms like difficulty waking up, cravings for salty or sugary foods, and a reliance on caffeine to get through the day. While 'adrenal fatigue' is not a medically recognized condition, it’s important to support adrenal health through stress management and balanced nutrition.
Thyroid Function: An underactive thyroid (hypothyroidism) can lead to fatigue, weight gain, cold intolerance, and brain fog. Blood tests can help identify any issues, and dietary support or medication can improve symptoms.

What Can You Do?

If any of this resonates with you, know that you don’t have to continue feeling this way. Here are some steps you can take:

Check Your Nutrient Levels: A simple blood test can reveal deficiencies in vitamin D, iron, B12, and more. Addressing these can significantly improve your energy levels.
Prioritise Rest and Recovery: Build small moments of rest into your daily routine. Even a 10-minute walk or a mindful cup of tea can help reduce stress.
Focus on Gut Health: Incorporate more fibre-rich foods like vegetables, fruits, and whole grains into your diet. Fermented foods like yoghurt, kefir, and sauerkraut can also support healthy gut bacteria.
Support Your Stress Systems: Explore relaxation techniques like yoga, meditation, or journaling. Herbal teas with chamomile or valerian can also promote relaxation.
Seek Professional Support: If you suspect adrenal or thyroid issues, consult with a healthcare professional who can guide you through appropriate testing and treatment.

Moving Forward

The start of a new year should feel like a fresh chapter, filled with possibility and potential. If exhaustion is overshadowing this, it’s a sign to dig deeper into your health. It’s not about perfection or quick fixes; it’s about understanding what your body needs to thrive.

If you’re ready to explore the root causes of your fatigue and take steps toward feeling energised and empowered, I’m here to help. Let’s make this year the one where you reclaim your energy and enjoy life to the fullest. Book a free health and energy review here to discuss how we can work together and support you in boosting your energy levels and increasing your resilience.

Author: Claire Thomas Registered Nutritional Therapist (BN (Hons), PGCert, PGCertEd, PGDiploma)

Categories: : boost your energy, boost your immunity, exhusation, fatigue, living with fatigue