Is winter draining your energy and leaving you regularly tired? You are not alone: here is how to get your spark back. It is high time to take stock of your vitality and turn to a few tricks to fight winter fatigue. This tiredness, marked by a lack of energy that won't let go, may stem from the shortage of natural light inherent to the season, from a health problem, or from nerves that have reached the end of their tether.
More Raw Food on the Menu
To load up on the enzymes and minerals that boost vitality, it is better to eat raw foods. And by "raw", we obviously don't mean the steak tartare from the brasserie. Ideally, 30% of your diet should be raw in winter. It is easy for the body to digest and it boosts vital energy. So go for fruit and vegetables, served raw. A word of caution, however, for those with sensitive intestines.
Take a Nap
It's a fact: eyelids always grow heavier in winter. The season lends itself to rest. Respect the energy shifts that come with this time of year. It is normal for the body to need more sleep, and there's no need to feel guilty. So a nap is not a luxury but a need. As soon as an irresistible urge to sleep sets in, take fifteen minutes to slip into the arms of Morpheus. Not one minute more, or a sleep cycle will kick in and you'll be nodding off for the rest of the day. Done properly, it will recharge your nervous battery.
Soak Up as Much Light as Possible
The trick is to find the right balance between staying home and breathing in the fresh air. Because in winter, vitamin D becomes scarcer. Blame the sun, too weak this time of year to warm your skin. As a result, the immune system is low, and so is morale. Even if the sun is hiding, it is good to go out for fresh air at least thirty minutes a day. Daylight supports vitamin D synthesis and lifts your mood.
Abdominal Breathing
You don't think about it as you walk the streets of your neighbourhood, but you don't necessarily master the art of breathing. Favour abdominal breathing: breathe in through the nose to inflate the belly, out through the mouth to deflate it. Focus solely on your breath. This fully re-oxygenates the body. Cells regenerate faster, muscles recover better, and toxins are more easily eliminated. All of this will boost your energy. Ideally, go and do this out in nature, in a forest, on a beach, or in a park.
Strength Training
It all depends on your level of fatigue, but exercising in winter is a good idea, provided you adapt your practice to how you feel and listen to your body. However, some disciplines are best avoided: cardio exercises tire the body too much, so skip them if you're hit by a real physical slump. It is better to focus on strength training, because muscle is what sustains vitality. So don't hesitate to head to the gym or throw yourself wholeheartedly into swimming, Pilates or core work. All of them will get you back on your feet.
Superfoods
They weren't named that for nothing. Superfoods are the perfect allies for getting through winter. Hive products in particular: royal jelly, honey and propolis can be enjoyed freely. They will strengthen the immune system, sparing you a small fortune in tissues, and give the whole body a boost. The season's prescription: 1 gram of royal jelly to dissolve under the tongue for three months. The queen bee's favourite delicacy is known to counter physical and intellectual fatigue.
Tend to Your Inner Life
Winter is a season highly conducive to well-being, with a genuine need to take it easy. We should be less active than during the rest of the year, because we have less energy. The best thing to do is to refocus on yourself and your loved ones. In traditional Chinese medicine, it is the season of inwardness. The aim is to delight in the things that fulfil you and to rethink what is stuck in your life.
Winter Fatigue: At a Glance
| Tip | Main benefit |
|---|---|
| More raw vegetables (30% of the diet) | Easy digestion, intake of enzymes and minerals, boosted vital energy |
| 15-minute nap | Nervous battery recharged, without slipping into a new sleep cycle |
| 30 minutes of daylight | Vitamin D synthesis, immune system and morale supported |
| Abdominal breathing | Body re-oxygenated, cells regenerated, toxins eliminated |
| Strength training (swimming, Pilates, core work) | Muscles strengthened, without the fatigue hit of cardio exercises |
| Superfoods (royal jelly, honey, propolis) | Immune system strengthened, vitality restored |
| Tending to your inner life | Refocusing on yourself and your loved ones, calm according to traditional Chinese medicine |
