Four tips against winter fatigue

You are often lethargic and tired in winter, but don't know why? In this blog I explain what winter tiredness is all about and give you tips on how to fight it.

Causes

In winter it gets darker much faster and the natural biorhythm of the human being gets confused. The reason why we are constantly tired in winter is because we lack sunlight. In addition, the human body produces the sleep-inducing hormone melatonin when there is no daylight. It makes us drowsy and listless, which is why it is also called the sleep hormone. It makes sense to not only enjoy the last rays of sunshine during lunchtime, but also to get some fresh air, because then the production of the hormone serotonin is stimulated. Serotonin, known as a happiness hormone, not only influences the mood and drive of the human body, but is also important for blood clotting.

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tips & tricks

1. Drink plenty!

Surely you have noticed that in summer you drink a lot more automatically, in winter you have to remind yourself to drink more often. The reason for this is that in the hot summer months the body produces more sweat to cool the skin and tries to compensate for this loss of fluid by drinking a lot. If you drink very little, there is a risk of dehydration of the brain, a so-called chronic fatigue syndrome, and in the long term it can even lead to burnout. In addition, drinking very little can cause not only headaches, but also concentration problems and dry skin.

A little tip: It's best to place a bottle of water at your bed, desk or in the bathroom so that you are always reminded to drink!

2nd Sport

I know that in winter you lack the motivation to go out and do sports, but exercise is not only good for you, it also gives your body new energy! For example, you can go jogging in the morning, fresh air supplies your brain with oxygen and you will automatically feel better. But if it is too cold for you in winter, you can of course also do sports in the warm. There are great workouts you can do at home or what do you think of yoga? Yoga not only strengthens the blood circulation, but also increases the ability to concentrate.

A little tip: If you set yourself fixed times when you do sports, you will soon find it less difficult to get up and then it will become a habit!

3. consume stimulants

I'm sure you've noticed that coffee wakes you up. It's the caffeine in the coffee. If you don't like coffee, you can also try green tea. Unlike synthetic caffeine, green tea extract (similar to guarana) has a slower and more even effect, making this natural product a digestible alternative for coffee and energy drinks. Energy drinks are very popular with young people because they not only taste good but also contain caffeine.

4. strengthen the immune system with vitamins

When it gets cold and the temperatures drop, we have to strengthen our immune system especially. Vitamins are very important for the metabolism, yet a lack of vitamins (hypovitaminosis) is very common. A good start to strengthen your immune system is to start with a balanced diet and sufficient exercise. Here you can see four vitamins that are especially important in winter:

a.) Vitamin D

Vitamin D plays an essential role in the regulation of the calcium level in the blood and in bone formation. Fish, eggs and milk contain particularly high levels of vitamin D.

b.) vitamin C

Vitamin C contributes to the normal functioning of the immune system. Therefore, daily supply is an important component to strengthen the body's defences. Peppers, citrus fruits and green leafy vegetables contain particularly high levels of vitamin C.

c.) Folic acid

Folic acid belongs to the group of B vitamins. The vitamin is important for the growth and multiplication of cells and is therefore extremely important, especially during pregnancy. It also plays an important role in the synthesis of DNA and RNA. This is precisely why a folic acid deficiency is also said to weaken the immune system.
Strawberries, cherries and peanuts contain particularly high levels of folic acid.

d.) vitamin A


Vitamin A is one of the fat-soluble vitamins. It is very important for eyes, skin and mucous membranes. Many diseases can be prevented with a balanced supply of vitamin A.
Tuna, sweet potatoes and carrots contain a lot of vitamin A.


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