(Newswire.net — December 5, 2019) — What is winter tiredness?
The darker, colder days of winter may bring about a feeling of fatigue due a significant change to the body clock and circadian rhythm in relation to the sleep-wake cycle. Decreasing sunlight intensity, due to earlier darker evenings, acts a stimulus processed by the brain (zeitgeber) to instigate a release of melatonin in order to induce tiredness and the requirement for sleep[1]. The long-term effect of this can intensify feelings of fatigue that can last a series of months. The knock-on effect of fatigue can be reduced motivation and a reduction in physical activity. It is recommended that you attempt to partake in approximately 30 mins of low-moderate intensity exercise 5 times per week[2], however, meeting this quota in alignment with health guidelines can be a challenge!
5 ways to offset winter tiredness to remain physically active?
1. Sleep quality
Ensuring you get sufficient, good-quality sleep is essential to reducing the impact of winter tiredness. Approximately, 8 hours of sleep per day is recommended for optimal health and wellbeing in relation to both physiological and cognitive function[3]. With physical exertion, sleep is even more essential for rest and recovery. Sleep deprivation or lack of sleep can disrupt your daily routine, whereby, you may be inclined to avoid physical activity due to an overwhelming feeling of fatigue.
2. Bring exercise indoors
If doing activities outside that keep you active is your common routine, why not get a gym membership or take part in an activity that is played indoors. Training inside may be more motivating, especially if you commit to attending and integrate your sessions into your weekly routine. Furthermore, poor weather is no longer an obstacle to overcome before you train; you may also reduce the risk of injury to unstable conditions.
The cold air can exacerbate asthma symptoms and cause intense irritation of the lungs, therefore, it is imperative that you source effective asthma treatment from a reliable source, such as Pharmica Online Pharmacy. Training in the gym may offer an effective solution to avoid the disruptive colder elements; especially if your training involves intense respiratory demand.
3. Look after your general health
Becoming unwell can contribute to feeling lethargic, fatigued and unmotivated. In the winter months, the colder weather often drives everyone indoors into the confines of an office and close proximity whereby, flu and colds are easily and rapidly transmitted. To ensure the impact of colds and flu do not impede your momentum of keeping physically active, ensure you source effective anti-flu treatment.
4. Partner up with friends
Find a training group or training partner! Research suggests that training in groups can greatly benefit your training, motivation and overall well-being[4]. Committing to a group or class can also help to increase competitiveness and help with maintaining a regular training schedule; especially when motivation is low. One of the benefits of training with other people is the established routine and commitment indicative in training with others; this can help to enhance motivation when you may be finding it difficult to remain motivated.
5. Maintain a healthy diet: The importance of Vitamin D
Ensure your diet is healthy; Vitamin D and calorie sufficient. Vitamin D is responsible for bone, teeth and muscle health[5]. With the darker days and reduced light intensity in addition to the desire to avoid the harsher elements, it may become increasingly difficult to obtain recommended Vitamin D concentrations (10-20 micrograms/ 400 – 800 IU), as it is often derived from sunlight in adequate concentrations[6]. Vitamin D intake can be increased via dietary supplementation and is rich in foods such as oily fish, fortified products and egg yolks to name a few.
What should you do if you are experiencing persistently, intense symptoms?
Excessive tiredness and fatigue coupled with intense negative feelings can be an indication of seasonal affective disorder (SAD) or ‘winter depression’[7]; therefore, it may be important to seek advice from a medical health professional. SAD is similar to ‘winter tiredness’ in that it the symptoms are similar; however, the symptoms are more severe and include declining mental health.
Whilst straightforward, these tips/lifestyle adjustments are often overlooked. If you are struggling with fatigue in the winter months, why not trial these suggestions to significantly boost your energy and well-being!