The cool winter breeze though soothing to the body and mind may take a toll on the way we feel. Often, the shorter days, cool weather, and changes in our food and sleep patterns may leave us groggy and tired in winters. This is particularly a common issue, among women.
But the question remains, why do the winter months affect our energy levels and what can we do about it?
GET SOME SUNLIGHT
The shorter winter days affect your sleep and waking timings which in turn results in your brain producing more sleep hormone – melatonin. The key to lighting up your day is to open your blinds and curtains as you wake up to let in some sunshine and get natural daylight as much as possible.
BALANCED DIET
A balanced diet is most essential to keep our spirits up and be active throughout the day. Fresh fruits and vegetables high in vitamins and minerals prevent becoming weary quickly and keep our energy levels high.
A healthy and nutritious diet includes various cereals, milk, and other similar food items. It is important to aim to eat a variety of wholegrain carbohydrates, proteins, and plenty of vegetables to help with overall energy levels.
AVOID EXCESS SUGAR INTAKE
Foods high in added sugar lead to a rapid increase in blood sugar levels followed by a sudden crash which causes energy dips. So do refined carbohydrates like cakes, pastries, white bread, etc.
On the other hand, whole grains such as wholemeal bread, brown rice, or pasta keep sugar levels more stable thereby, providing a steady release of energy throughout the day.
GET ACTIVE
Regular exercise has several benefits, the feel-good hormones released due to exercise reduce stress, boost up your spirits and help you sleep better at night.
While it is normal to look for reasons to skip exercise during the colder season, spending some time outdoors to get in the fresh air makes a whole lot of difference.
Moreover, if the cold weather is the reason to stay away from exercise, try to look for some home workouts or keep yourself active in ways that you enjoy can lift your overall mood and be helpful for energy levels.
FOLLOW A BEDTIME ROUTINE
While there could be exceptions, however, try sticking to a regular bedtime routine as it helps to switch off and prepare your body for bed. Moreover, keeping to roughly the same sleeping hours, listening to light music, and a warm bath before bedtime helps your body unwind.
Another important thing to keep in mind for a good night’s sleep is to avoid excess screen time and vigorous exercise before trying to sleep, as this will make you feel more awake and disturb your sleep pattern.
THE DAILY DOSE OF VITAMIN D SUPPLEMENT
A daily dose of vitamin D supplement is recommended during the winter months as sunlight is the best source of vitamin D as opposed to food sources. However, it is advisable to consult your physician before taking supplements.
To sum it up, with a consistent commitment towards leading a healthy and active lifestyle coupled with a little bit of luck, you are sure to find the perfect blend of structure and incentive to build the habits that will help keep you energized all winter long. And you never know, when these healthy habits soon become a part of your lifestyle and keep you fit and energetic all through the year.
The writer is Gynaecologist, Obstetrician and IVF Expert, Nurture IVF Centre.
