Are you finding that you’re feeling more tired now that we’re approaching winter?
You’re not alone. Seasonal fatigue is real and it has many different causes.
But, there’s a lot you can do to boost your energy levels in the autumn and winter months.
Keep reading to discover my top tips for feeling more energised.
Why do I feel more tired in autumn and winter?
Feeling more fatigued in autumn and winter is common for a number of reasons, including:
Circadian rhythm changes
Reduced sunlight can disrupt the body’s circadian rhythm (or internal clock), which is heavily influenced by changes in the seasons.
Receiving light through the eyes is a big part of how we know when it’s time to wake up or sleep. Modern life and our dependence on artificial light means we aren’t governed by the setting and rising of the sun, as our ancestors were, and our internal clock can be disrupted as a result.
Sleep changes
If you’ve ever felt tired after a poor night’s sleep, you’ll know the importance of sleep for boosting energy levels. Changes in circadian rhythm can disrupt sleep as the seasons change, particularly in combination with other factors.
Higher melatonin production
Sleep patterns can also be altered by melatonin production at this time of year. Melatonin is a hormone which regulates the sleep-wake cycle and is produced in response to darkness to prepare the body for sleep,hence it’s known as the “sleep hormone”.
Darker mornings and evenings in autumn and winter can mean more melatonin is produced at these times and this can make you feel more sluggish and lethargic when it’s not bedtime.
SAD
Seasonal Affective Disorder, commonly known as SAD, is a type of depression that's more common in autumn and winter.
It’s thought to be caused by changes in circadian rhythm and serotonin (known as the ‘happy’ chemical in our brains) and melatonin production.
Symptoms include low mood, fatigue, irritability, poor focus and an increased appetite (especially for carbs and other comfort foods).
Nutrient deficiencies
Vitamin D levels can easily become low in autumn and winter due to less sunlight, affecting energy levels (amongst many other things). Vitamin D also helps to regulate serotonin production, which can decrease as melatonin production increases, further adding to fatigue, low mood and feeling sluggish.
B vitamins and folate are also heavily involved in energy production.
Iron is needed to produce red blood cells, which carry oxygen around the body. Low iron levels can, therefore, result in fatigue. You may also experience shortness of breath, heart palpitations and pale skin if you become anaemic due to low iron.
Magnesium is an essential mineral for regulating energy production (amongst many other key roles in the body). Low magnesium can be linked to factors such as chronic stress, poor gut health, low vitamin D and taking medications such as Proton Pump Inhibitors (PPIs) for acid reflux.
Coenzyme Q10 (COQ10) helps to produce energy in cells by creating the antioxidant, adenosine triphosphate (ATP), which is involved in cell energy transfer.
Sluggish thyroid
The thyroid gland regulates metabolism, meaning that your body won’t convert food into energy as efficiently if it isn’t working optimally.
Fatigue can be a symptom of both hypothyroidism (when the thyroid gland is underactive) and hyperthyroidism (when the thyroid gland is overactive).
Gut dysbiosis
If your gut needs some love and support, it can strongly impact energy levels. Nutrient absorption can be hindered, resulting in nutrient deficiencies, and it can also increase inflammation levels in the body.
Nutrition choices
It’s common to crave comforting carb-rich foods when the weather becomes colder but it can make you feel more sluggish.
It can also lead to blood sugar fluctuations, which can further impact energy levels, particularly for simple carbs. Consuming them results in a blood sugar rise and an initial burst of energy, after which the body releases insulin to bring blood sugar back down again. The end result can be an energy slump.
Insulin resistance
If your blood sugar is consistently elevated, it can lead to insulin resistance, a condition that can be a precursor to type 2 diabetes. Since the body finds it much harder to convert glucose into energy if insulin resistance is present, your energy can take a hit. You may feel more tired after meals, crave sugar and struggle with your weight if you become insulin resistant.
How to boost your energy levels in autumn and winter
So, how can you boost your energy levels at this time of year?
Get natural light
Get outside - even if you really don’t feel like it. Even on cloudy days, you’ll still be exposed to some natural sunlight, which can help to regulate your circadian rhythm and melatonin production, especially if you can get outside early in the day.
Unlock the power of bright light therapy
Bright light therapy mimics natural daylight, providing a natural energy boost, and can be a great alternative if you can’t get access to sunlight. I love Lumie lamps for this.
There is growing evidence that it can act as an effective treatment for SAD and the winter blues in some (but not all) people.
They’re best used in the morning or daytime as exposure at night can have negative effects (more on this in the next section).
Get enough sleep
If you’re not sleeping well, your energy levels will be low. Most of us need 7-9 hours of quality sleep every night to be at our best.
Consider not using screens and devices in the evening to improve sleep quality as the blue light they emit can suppress melatonin production, disrupt your body’s circadian rhythm and negatively impact sleep patterns. Instead, establish a bedtime routine which could involve some light stretching, meditation, a warm bath with epsom salts, or a read of your favourite book.
Move your body every day
Moving your body regularly can improve energy levels and encourage a more consistent sleep pattern.
Check for nutrient deficiencies and thyroid issues
If a sluggish thyroid or nutrient deficiencies are contributing to low energy, addressing the root cause(s) can make a huge difference to energy levels.
A blood test is the first step in most cases, after which nutrition and lifestyle changes (and if necessary, supplements) can play a key role in optimising imbalances and overall health.
To get a full picture of your thyroid health, I highly recommend requesting a full thyroid panel (including free T3 and free T4, not just Thyroid Stimulating Hormone or TSH, which is where your GP will usually start and often end). This will highlight how your body is converting and using thyroid hormones.
Stress management
Managing your stress levels is important for regulating sleep, blood sugar metabolism - all of which affect energy levels. Consider doing some meditation every morning or evening, yoga or go for a walk in nature.
Balanced nutrition at every meal
Eating three balanced meals per day, including a protein rich breakfast, helps to regulate blood sugar and avoid fluctuations that can affect energy. If your blood sugar is balanced, you’re less likely to crave comfort foods and experience energy slumps.
Stay well hydrated
Even mild dehydration can make you feel more fatigued due to the many essential roles in the body that require proper hydration. You can read more about the importance of good hydration here, along with my top tips to stay well hydrated.
Working with a Nutritional Therapist
Working with a Nutritional Therapist like myself can help you to combat autumn and winter fatigue. Together, we can uncover the root causes of why your energy levels need a boost and work on resolving them through one of my 1-1 programmes.
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