Winter fatigue can affect anyone, but our doctor has some good advice for dealing with it.
Tiredness when you wake up, reduced desire during the day, desire to compensate with food… And all this during the winter? Your body may be suffering from winter fatigue. “It can lead to depressive syndrome if the person is not careful and does not take care of themselves” warns Dr Sandrine Duranseaud, doctor and hypnotherapist. Advice.
“What we call winter fatigue is a particular fatigue because it occurs, as its name suggests, during the winter. It lasts all day, can become chronic and lasts for more than about a month and a half ” defines Sandrine Duranseaud. How do you know if you have winter fatigue? “Just take the test: if you feel better as soon as there is sunshine, it’s winter fatigue.” Indeed, the sun is Man’s primary source of energy: “It is a vital energy, which is why the less we are exposed to the sun, the greater the risk of winter fatigue.” Winter fatigue is not to be taken lightly: “It can lead to depressive syndrome if the person does not pay attention to it and take care of themselves.”
- Fatigue that occurs as soon as you wake up.
- A loss of vitality: “This means that the person doesn’t want anything, that they no longer have motivation.”
- Difficulty concentrating.
- A lack or absence of energy to carry out projects.
- A need to eat more. “It is an ancestral reflex. We imagine that food provides energy, which is true for a person who exerts himself, who is physically active. But when we are indoor and sedentary, this is not a good idea because it can lead to even more fatigue.”
- Permanent weariness “from which a depressive syndrome can result in the most serious cases”.
Dr Sandrine Duranseaud advises:
- Not to eat too much because the body does not need it if you are sedentary.
- Consume foods rich in mineral salts and vitamins such as green plants.
- Eating fruits rich in vitamin C such as lemon, orange or kiwi: “Prioritize the consumption of chewable fruits and not in the form of juice to preserve all the nutrients.”
- To consume good fats: “They are found in oilseeds such as walnuts or almonds. But you should take them in small quantities because they are quite high in calories.”
- Focus on vegetable soups, ideal for warming up and eating vegetables in another form.
- To drink well: “If you suffer from winter fatigue, hydration is essential because not enough water tires the body. So, drink water and herbal tea to hydrate yourself well.”
- To make an anti-fatigue drink: “Just grate some ginger in warm water and add a spoonful of honey and lemon juice.”
On the other hand, Dr Duranseaud recommends limiting coffee consumption to one per day: “Coffee is dehydrating and prevents you from sleeping well.”
“To combat winter fatigue, it is important to get some fresh air for at least 30 minutes a day”
Although taking supplements should not be systematic in winter, it can help combat deficiencies. “especially in Omega 3, vitamin C and vitamin D” indicates the specialist. Omega 3s are “vegetable oils which have a positive effect on mood by calming stress and anxiety. Omega 3 is particularly present in fish such as sardines or in cod liver”. Vitamin C is “interesting in cases of winter fatigue because it boosts the body”. Vitamin D. In winter, vitamin D deficiencies are common, since the latter is synthesized by the body thanks to the sun. This vitamin can be taken in the form of capsules on medical advice or in the form of drops: “Two drops per day of natural vitamin D3 purchased in organic stores can help fight winter fatigue.” You should always respect the dosages and seek advice from a pharmacist if in doubt.
Exercising moderately is “always recommended in case of winter fatigue because the activity even helps to regain tone”, informs our interlocutor. “To combat winter fatigue, it is important to get some fresh air for at least 30 minutes a day.” What sport to practice? “It all depends on the person’s situation, their shape and their age. Sports that allow you to develop good breathing such as yoga or Qi gong are particularly interesting.” In addition to sports, cardiac coherence exercises can also be useful in cases of winter fatigue: “It involves ample and regular breathing which stimulates the vagus nerve. This will increase the secretion of serotonin, which allows you to be more serene and calm.”
► Essential oils: “Certain essential oils can help combat winter fatigue and help you relax” says Dr. Duranseaud. “But you must handle them with caution and read the precautions for use carefully because some are to be diffused, others to be applied… To fall asleep and relax, apply a drop of ravintsara essential oil to the solar plexus (in the middle of the chest) before going to bed.”
► Light therapy: It is carried out using light that reproduces sunlight. “Light therapy helps compensate for the lack of sunlight and restore morale and vitality.”
Some simple tips can help you sleep better every day and thus help you reduce your fatigue. For Dr Sandrine Duranseaud, there are three main rules for having restful sleep:
► Have a healthy environment. “You should ventilate the room for at least 10 minutes a day with the bed open.”
► Take care of your breathing. “Good breathing is one of the essential criteria for combating fatigue. To avoid respiratory problems at night, simply blow your nose and clean your nose with physiological serum before going to sleep.”
► Turn off screens from 9 p.m. “To secrete melatonin, the sleep hormone, it is important to be in the dark. Screens (blue light) delay the secretion of melatonin and prevent you from sleeping well.”
► Place phones and wifi in airplane mode. “Otherwise, it releases energies via waves that disrupt sleep rhythms.”
Thanks to Dr Sandrine Duranseaud, doctor and hypnotherapist.
