Winter fatigue – 5 tips for more energy in your everyday life - Super Synbiotics
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Winter fatigue – 5 tips for more energy in your everyday life

Energy slumps, tiredness, and low spirits can arise at any time of the year but are perhaps most common during the autumn and winter months. In this article, we’ll go through some common reasons for fatigue and lack of energy, as well as suggestions for strategies you can employ to improve your energy levels.

Why do we get so tired?

Poor energy can have several different causes. Poor digestion, stomach problems, stress, poor sleep, and lack of essential nutrients are all common causes. But during the winter months, the lack of daylight is a significant factor that can affect our health.

 

Darkness affects your health

For us Northerners, the winter months bring not only cold weather but also darkness. When the sun rises later and sets earlier in the afternoon, there are only a few hours of daylight available. Most people find this challenging to utilize as it tends to coincide with work and school. This affects access to vitamin D, as the body depends on sunlight to convert cholesterol in the skin into vitamin D. Low levels of vitamin D are not uncommon and manifest through fatigue and pain in muscles and joints.

Another reason why darkness affects our energy levels is the sleep hormone melatonin. Melatonin in the body is suppressed by daylight, and similarly, it increases when it starts getting darker in the afternoon, making us tired. The shorter days affect melatonin production. But it is also the lack of daylight that can contribute to the disruption of melatonin regulation.

 

5 tips for more energy

 

1. Make the most out of the daylight

Try to spend at least a few minutes outdoors in daylight every day – preferably before 10 a.m. Exposure to daylight helps regulate melatonin levels in the body. This contributes to better energy throughout the day and improved sleep quality. If you can’t get out in the morning, a short lunchtime walk is a good alternative.

 

2. Improve your digestion

Energy slumps and low energy overall can sometimes be linked to the stomach or more precisely digestion not functioning optimally. Digestion is an energy-demanding process, and if it is disturbed or dysfunctional in any way, it drains even more energy, making us tired. The digestion process occurs in several different parts of the body, and there is much you can do to improve it – you can find several examples in our article on mindful eating.

 

3. Eat fiber-rich for your gut bacteria

Fiber-rich foods such as raw vegetables, seeds, and fruits are a favorite food for your good gut bacteria, thus promoting a healthy and balanced gut flora. The bacteria in the gut are involved in the digestion process, as well as in the production of neurotransmitters and hormones that influence both mood and energy levels. For example, approximately 90 percent of the body’s serotonin is produced in the gut – serotonin is the precursor to the sleep hormone melatonin and is therefore important for regulating wakefulness and sleep. Fiber-rich diets also have a milder impact on blood sugar levels, resulting in fewer dips and more consistent energy throughout the day.

 

4. Review your sleep routines

Sleep is, of course, crucial for feeling rested and alert. To feel well, most people need around 7-8 hours of sleep per night, and this actually applies all year round. Therefore, avoid napping during the day or oversleeping as it can disrupt sleep routines. For better sleep – aim to go to bed and wake up at roughly the same time every day, avoid screens in the bedroom, and ensure the bedroom is dark and cool.

 

5. Review your nutritional values and any deficiencies

Fatigue and lack of energy can sometimes be due to deficiencies or low levels of certain nutrients. As mentioned earlier in the article, low levels of vitamin D are not uncommon in the Nordics due to the lack of exposure to sunlight during the darker part of the year. Another nutrient that especially women can be deficient in is iron.

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