Managing winter fatigue well

Why are we more tired in winter?

Fatigue in winter often arrives with the first frosts and humidity, so we are more likely to stay indoors. It is in this confined air that viruses and microbes proliferate. Their main entry point? The nose, mouth, and eyes, which the cold of winter dries up. Every year, children catch an average of six colds¹. 

Escaping it is often difficult, especially since direct contact and promiscuity at work, on public transport, or at school are daily occurrences. Flu, nasopharyngitis, gastroenteritis, or tonsillitis lead to symptoms that make you tired. 

Catching these viruses repeatedly during the winter season also tends to exhaust the body, particularly in infants, children, and fragile people.

The shortening days and lack of light in winter act directly on our biological or circadian clock. The latter, located in a small part of the brain, governs a large number of functions of the body acting on metabolism, mood, appetite, sleep, etc. 

Set on a 24-hour rhythm, the biological clock causes the secretion of hormones such as serotonin, involved in mood and well-being, but also endorphins, released during physical activity. Captured by the retina, serotonin is stimulated by daylight. However, lacking it desynchronizes the circadian clock and leads to fatigue mood swings, or low morale.

How to combat winter fatigue?

To combat fatigue, especially in the middle of winter, a healthy lifestyle is essential. It is based on 3 pillars: restful sleep, a balanced diet, and regular physical activity.

Sleeping also helps you spend a winter in great shape. This conclusion is that of American researchers who studied 164 healthy volunteers whom they isolated in a hotel a week after having administered cold viruses to them through the nose. People who slept less than 6 hours per night were 4.2 times more likely to suffer from a cold than those who got at least 7 hours of restful sleep. 

Beware of sleepless nights, which weaken the immune system by reducing the number of certain white blood cells: granulocytes.     

To strengthen the immune system in winter and boost our energy, we also need vitamins C, D, and E, magnesium, zinc, and selenium. 

In addition to a varied and balanced diet and a healthy lifestyle, taking food supplements may be recommended to combat fatigue in winter.

Which anti-fatigue foods to favor? 

The ideal for a balanced and stimulating anti-fatigue diet in winter is to adopt a plate in 4 colors (orange, yellow, green, and white) with corresponding seasonal fruits and vegetables: peppers, leek whites, lemons, and oranges …

Citrus fruits

Kiwis, oranges, tangerines, or lemons are full of vitamin C, anti-fatigue par excellence, and antioxidants. It is better to eat fruits whole than pressed to get all the benefits. 

Small fatty fish

Sardines, herring, or mackerel contain vitamin D and omega 3, essential to fight fatigue.

Legumes

They are rich in iron and vitamin B, amino acids, and trace elements. Legumes also provide a significant quantity of complex carbohydrates, necessary for energy: lentils, peas, beans, beans, etc.

Leafy green vegetables

Artichokes, broccoli, or spinach are excellent sources of vitamin B9 which contributes to the proper functioning of the immune system. Lacking it causes fatigue and anemia.

Dark chocolate

Its magnesium content makes it an excellent anti-fatigue food. A lack of magnesium leads to fatigue and a lack of energy.   

Aromatic herbs

They are rich in vitamins, thyme notably has beneficial properties on the respiratory tract.

5 remedies to stimulate your immune system 

Consume prebiotics and probiotics

A large portion of our immune cells are located in the intestine. Hence the interest in developing your microbiota with prebiotics. They are found in different foods such as bananas, artichokes, leek whites, etc. When taking antibiotics, or repeated microbes, the probiotics present in fermented milk (kefir) or food supplements stimulate the defenses natural.

Focus on trace elements and vitamins

Many water-soluble vitamins, such as vitamins C and B9, are not stored by our bodies. It must therefore be consumed all year round. Vitamin and vitamin D contribute to the normal functioning of the immune system. From October to March, supplementation may be necessary.

Help from herbal medicine

To help stay healthy, head to plants! Several of them strengthen immunity. This is the case for echinacea, cypress, ginseng, tea tree, thyme, elderberry, or turmeric… These plants can be consumed in the form of plant extracts in associated food supplements. possibly other vitamins and minerals.  

Wash your hands regularly

During winter epidemics, particularly in this period of health crisis, barrier gestures reduce the transmission of flu and gastro. Knowing that 80% of germs are transmitted through your hands, wash them frequently with soap and water, or failing that, with a hydroalcoholic solution. Ventilate each room for at least 15 minutes every day.

Play an outdoor sport

Physical activity reduces the frequency and severity of winter respiratory infections. According to a British study,  people who practice sporting activity at least 5 times a week had a 43% lower risk of infections than those who did not engage in any sport. A thirty-minute walk a day is enough. You can also dance or go up and down the stairs.