“This depends on what time of year it is. During the end of summer and start of autumn when the nights are drawing in, this is when SAD starts to kick in for some people. I would suggest:

• good quality sleep – if you're going to bed late and you're not sleeping very well, you’re more likely to have more shallow sleep and will still feel tired in the morning. So try to have no screens an hour before bed and get into a similar bedtime routine each night. Getting  a light box or an SAD lamp – as soon as you wake up expose your face to it to support your circadian rhythm
  trying to get outside during the day – especially if you've got a very indoor life, you just simply don't get enough light throughout the day to keep your energy levels going and you’ll feel fatigued
• taking vitamin D – this is a major issue over the winter. Even all year round about 1/4 of us are vitamin D deficient and then during winter that can actually go up to four in ten people being vitamin D deficient. Vitamin D is very much linked with your perception of energy and fatigue. So make sure you’re taking a minimum of 10 micrograms a day during winter”

“Consider reducing how much carbs your eating, especially at lunch time, and include more high fibre, high protein to your plate and try to go outside for a walk, even if it’s just to the shop or around the block. Try eating plenty of colourful fruits and vegetables throughout the day, as they’re high in polyphenols and can help your vascular function by getting more nutrients and oxygen around your body. Also, take plenty of breaks, especially if you’re working from home, as we’re less likely to be moving as much.”

“Another big one is alcohol, as it can affect you for about 48 hours. So, before heading for alcohol on a weeknight, think about what type of week you’ve got coming up. As the next day you're going to feel quite sluggish, particularly in the afternoon.”

“Don’t reach for a high-caffeine drink in the PM. It's better to drink slightly lower-caffeine drinks like green tea, herbal tea or black tea. If you drink a lot of coffee and notice you’re fatigued in the afternoon, it could actually be caffeine withdrawal because you’ve become accustomed to it. So try to limit caffeine.”

“Try making yourself a smoothie using frozen berries, apple juice, banana, and even a little bit of spinach. Crushed powders that are made of berries are also a great option too. “

“With physical performance, it all depends on what you're doing. But, the basics of all exercise is getting the right fuel at the right time. If you want to see performance benefits, rather than just running on the treadmill, switch it up with experimenting with strength training, or even some different group classes at your gym”

“The minimum that you should aim to train is three times a week, with the ideal being five to six. You want to make sure you take a rest day as this is when your muscles start repairing themselves”

“To know this, you need to look at your diet gaps. If you look up the EatWell Guide, you can check your diet against the foods that are in the guide and ask yourself ‘do I really eat something similar to that?’, ‘where are the gaps in my diet?’ and ‘what am I needing more of?’”

“We can’t replace a healthy diet with supplements but we can help plug the gaps. A good starting point if you're really not sure what you need is to have a multivitamin and if you don't eat fish at all, then definitely have a fish oil supplement and or an algae alternative.”

“The final thing about supplements is if you have digestive troubles then it’s worth making sure you’re getting plenty of fibre in your diet. Start slowly and drink lots of water to off set any negative effects of the sudden increase in fibre. We actually need 30g of fibre a day, which hardly anybody is eating, so you might find it quite useful to take a fibre supplement”