Tips To Fight Fatigue In The Darker Months

There could be medical reasons why you feel tired, but at this time of year for many of us there is often a much simpler reason- Winter! As darkness falls, we often experience a low that follows Summer. What can we do about it though? I have some tips for you which might help you get through the Winter on a more positive vibe.

It is widely known that performance could be dampened during the dark season. The Winter blues can be caused by various factors. We know that the human body has the circadian rhythm that controls behaviour and physical functions such as metabolism and heartbeat. The alternation of light and dark tells our body when it is time to rest. Bright light promotes the production of Serotonin, the body’s own happiness hormone. As darkness falls, on the other hand, Melatonin, also known as the sleep hormone, is gradually released.

The sun does not rise as high in autumn and winter as it does in spring and summer. The sun’s rays have a flatter angle of incidence. However, sunlight is crucial for the formation of vitamin D in our skin. In autumn and winter, much of the vital UV radiation is absorbed by the atmosphere. How big the connection is between vitamin D and mood is still debated among scientists but it stands to reason that the sun has an impact on metabolism.

Fortunately, there are some strategies for positively affecting your mood in the winter.

Stay active

Physical activity is important for our health. Regular exercise optimises our metabolism and stimulates the heart. Hormones such as adrenaline and noradrenaline are released during exercise. The body mobilises its energy, heart rate and blood pressure increase safely and under control, and the muscles are supplied with nutrients. During endurance sports, it has been observed that the body also releases happiness hormones such as dopamine and serotonin (don't worry, you don’t have to be a Paula Radcliffe to do this!) Even a daily walk helps maintain your wellbeing in the winter.

Go outside

The best thing is to get outside. On the one hand, you can provide a small “change of scenery”. On the other, we get the chance to get some fresh air, which can additionally stimulate the metabolism. Try to schedule your exercise in the fresh air during lunchtime (this is what I do 3 times a week). Then you still get a little light and sun! (winner winner, whatever for dinner).

Eat healthily

When it gets dark, everyone reacts differently. Some people feel ravenous, others suffer from a lack of appetite- the winter blues often manifest themselves in changes in eating behaviour. This could be related to hormone release. Regular meals help your body maintain a more stable blood sugar level, and a more steady supply of all the nutrients you need - provided you have a well structured and planned food plan (if you don't and need some advice, search for a health and fitness coach or nutritionist in your area who specialises in your demographic to help you out). The body needs vitamins and nutrients to defend itself against pathogens. Increased susceptibility to infections also manifests in fatigue and listlessness.

A healthy diet does not preclude indulging yourself now and then- after all, where is the fun in that!? Chocolate makes many people happy (including myself!) Unfortunately, this is not because it contains serotonin, because the body cannot absorb the hormone from chocolate. This is a psychological effect. Nevertheless, conscious enjoyment can have a great influence on your mood! (think one square rather than the whole bar!)

Light therapy

Bright light causes your serotonin concentration to increase. You can take advantage of this effect with light therapy. To do this, purchase a light therapy lamp. The lamp should be about 10,000 lux and emit a full spectrum so that the photoreceptors in your eye can transmit the signal to your “inner clock” to release hormones.

Vitamin D

Vitamin D must be taken in with food or appropriate supplements. In autumn and winter, the risk of a deficiency is particularly high, which is why an additional intake can make sense. However, to be able to absorb the vitamin D, you need to exercise regularly – tablets alone won’t do any good. Ask for advice from your GP or local pharmacist first.

Take up a hobby

Here is a simple trick to release happiness hormones in a targeted manner- do what you enjoy! If you pursue a hobby with enthusiasm, you are likely to be more energetic and active whilst taking part in it, which will release happiness hormones, improving your mood. Captivating hobbies increase the level of serotonin, dopamine, and oxytocin in the blood. It’s about looking forward to something every day: find a physical activity that you really enjoy.

Meet friends and family

People can be the best remedy for mood swings. Making arrangements with friends and family will help pull you out of a slump if you can’t get yourself to do anything. Opening up about your feelings to friends and family members can help; organising something together could result in you developing new routines, allowing you to experience great things together (say cheese!).

Sleep

Fixed rest and wake-up times regulate your hormonal balance, so you can look forward to the day in the morning. Remember to incorporate some rest time into your daily schedule before bed, so you can “wind down” and fall asleep more easily. When you’re rested, you’re in a better mood.

It’s important that you take fatigue seriously and don’t simply overplay mood swings. Our fast-paced everyday lives demand that we always function. The winter blues are a natural reaction to environmental changes. So be considerate of yourself! Then you’ll quickly figure out what times of day you have the most energy and how best to incorporate my tips into your daily routine. This might also include trying things like a new sport! If something doesn’t work out, it’s no big deal- try something else!

Learn how to put all the components needed for a successful weight loss program together by contacting me on 07971 22 22 35 to schedule your time TODAY!

Blog Written by Tanvir Heer Coaching

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