Activate Your Natural Energy During Winter
The winter has only just started, but you might have noticed that many people are already feeling winter fatigue. It has been a tumultuous year, filled with many challenges that have required us all to put in extra effort physically and mentally, making this winter feel tougher than usual. It is therefore important to take good care of yourself now to keep fatigue at bay and maintain your energy levels. How can you do that? We are happy to share some insights.
Maintain a Healthy Circadian Rhythm
Are you a night owl? Then winter might be even more challenging for you. The sun sets early and rises late in the morning. This lack of sunlight peeping through your curtains makes it harder to get out of bed in the morning. It's tempting to turn over and snuggle deeper under your duvet. However, staying in bed longer can disrupt your biological clock, leading to less energy. Additionally, you might find yourself becoming tired later in the evening and going to bed later, resulting in waking up even later the next day: welcome to the vicious cycle! Try to maintain a consistent schedule for waking up and going to bed. Research shows that the optimal time to go to sleep is between 10:00 PM and 11:00 PM. Sleep, along with rhythm and regularity, is crucial for your energy levels and reduces the risk of fatigue.
Ensure Sufficient Daylight and Fresh Air
Another important factor influencing your energy levels is daylight and fresh air. Sunlight and oxygen are essential for vitality and energy! They contribute to the production of various 'feel-good' chemicals in your body. In winter, the sun shines less frequently, so it's even more important to seek out light and go outside, preferably during the brightest part of the day, between 11:00 AM and 3:00 PM. Sunlight and oxygen are key for the production of serotonin, a neurotransmitter that helps you feel good. But that's not all; serotonin also plays a crucial role in having a good night's sleep. It is an important precursor to melatonin, a hormone that significantly contributes to inducing sleep.
Stay Active!
It's so tempting when you're tired to give in and do absolutely nothing! And that's perfectly fine if you really need it. However, often we feel tired and drained because we aren't moving enough. Physical activity stimulates the production of mitochondria; these are organelles that act as powerhouses in our cells. Furthermore, exercise promotes the production of substances like endorphins and dopamine, which contribute to a good and energetic feeling. Exercise also reduces the production of stress hormones and promotes a good night's sleep.
Extra Support for Your Energy
In addition to a healthy lifestyle of sleep, exercise, fresh air, and plenty of fruits and vegetables, you can opt for additional support from supplements such as magnesium, vitamin B12, vitamin C. These nutrients all help support energy levels and have a beneficial effect on reducing fatigue.
Written by: Noëlle van Seggelen
