In autumn, with the cooler weather on the way, fewer daylight hours and plenty of colds going round, our bodies have a fight on their hands. And that leads to fatigue! Here are some handy tips that may help you stay in good health all season long. Follow the guide!
In autumn, the cold takes hold and your immune system becomes weakened by the change of season. Yet another reason to take charge of your health! Sport is an excellent way of boosting your energy: when your body is active, blood is pumped around your body faster and your cells are fed more quickly. As a result this healthy habit keeps you in good shape and also combats fatigue. If you do not want to be at the mercy of the weather, why not try exercising at home? Whether you use an exercise bike, cross trainer, treadmill or fitness accessories, there are plenty of options open to you! 22 minutes of moderate exercise per day is enough to keep you fit and well worth taking a stab at!
2. Take on Vitamins
When your body is struggling, give it a helping hand. The best solution is to adapt your diet! If you are fatigued or stressed, revitalise yourself with a healthy diet that is rich, varied, and will make up for any deficiencies (mineral salts, iron, vitamins, etc.). Above all, make sure you refuel with vitamin D in order to fight tiredness. It is found in oily fish (salmon, sardines, mackerel, etc.), meat, eggs, dairy products… and particularly in cod liver oil. In the case of more serious fatigue, you might want to take multivitamin supplements (vitamin C for fighting fatigue and for its antioxidant properties, magnesium for fighting stress) for around 2 weeks. Another tip is to try some spirulina, an algae containing healthy substances such as trace elements, protein, and vitamins and minerals, particularly iron and beta-Carotene. You can take this natural supplement as a preventative at the start of winter in order to give yourself a bit of a boost.
If you have any questions, do not hesitate to seek medical advice.
3. Give Light Theraphy a Go
As winter draws near, the days become shorter and daylight hours are reduced. This definitely has an effect on people's mood. In fact the sun, or rather the light it gives out, puts us in a good mood and makes us more energetic by stopping us from producing melatonin, the sleep hormone. So what can you do to fight the fatigue lying in wait for you? Give light therapy a go. This technique involves spending 15 to 30 minutes each morning, just after you wake up, with a specially-designed lamp that imitates the sun. The light it gives out blocks melatonin secretion and therefore stops you feeling sleepy. It improves your health and regulates your body clock. By stimulating the brain it accelerates serotonin production, which acts as an antidepressant and controls your appetite. You can find this type of lamp in lighting shops and pharmacies. Remember to consult your doctor before beginning your treatment.
4. Respect Your Sleep
If you want to fight fatigue, there is nothing better than a good night's sleep. As a restorative, it is vital for helping you recharge your batteries. This is especially so in autumn when, with lower temperatures and less light, your need to sleep will increase. It is important not only to get enough sleep, but also to have a regular sleeping pattern. The best way of making sure your body works properly is to respect your internal clock. So listen to your body and go to bed as soon as you start feeling tired! Go to sleep and get up at regular times so that your body will find its balance. This will allow it to secrete the right hormones at the right time, which will keep you feeling good all day long.
5. Release Your Stress
In order to get rid of useless tension, it is important to unwind by doing physical activity of any intensity. But you also have to know how to let go. This is where meditation can come in. Very simply, it involves taking 5 minutes to refocus on yourself and your feelings and empty your mind. This does not mean not thinking of anything, but rather accepting your thoughts without judging them. In order to help you at the start, focus on your breathing and the feeling of the air entering and leaving your body. When done regularly, meditation improves your concentration and makes you more efficient. It teaches you to accept things as they are and therefore reduces stress.
You now have several fatigue-busting tips to help you get through autumn in good health. Over to you: what are your tips for getting your energy back?