The arrival of autumn and winter, marked by short days and little sunshine, can alter our moods and energy levels. While some feel the simple winter blues, others can experience true seasonal depression. Fortunately, there are a number of ways to maintain your vitality and your morale.
Anti-viral gestures for a serene winter
During winter, our bodies are exposed to a wide range of aggressions: cold, viruses, lack of light... However, a few simple habits are all it takes to limit the risk of fatigue or illness:
Ventilate your home daily. Even in winter, 5 to 10 minutes' ventilation a day will evacuate stale air and pathogens.
Reinforce your hygiene. Wash your hands frequently, disinfect frequently handled objects such as telephones and glasses, and avoid touching your face after being outdoors.
Keep your home reasonably warm. A temperature of between 18 and 20°C is ideal. Excessive heat can dry out the air and cause respiratory irritation. Add a humidifier or place a bowl of water near the radiators to keep the air healthy.
Food, your winter ally
Eating well is essential for keeping your body and mind in shape. Here are a few essentials to include in your meals to stay energized:
Dried fruit: Concentrated sources of energy and rich in minerals, they're perfect as a snack.
Fresh fruit: For their vitamin C, essential in the fight against fatigue. Give priority to citrus fruits (oranges, lemons, grapefruit) and kiwis.
Green vegetables: Rich in folic acid, they prevent anemia. Include spinach, broccoli or cabbage in your diet.
Oily fish: Like salmon, mackerel or sardines. Rich in vitamin D, they compensate for lack of sunlight.
Black pudding and legumes: Excellent for recharging your iron reserves. Pair them with herbs like parsley, which also contains this precious mineral.
Dark chocolate: Cocoa, rich in magnesium, is an ally against stress and fatigue. Choose chocolate with a high cocoa content to avoid excess sugar.
Stay well hydrated: drink plenty of water, even in winter, and turn to herbal teas and green tea to hydrate and revitalize.
Finally, eating well also means knowing how to moderate certain foods which, when consumed in excess, can damage your health or cause imbalances:
Fast sugars: Pastries, sweets and soft drinks can lead to blood sugar fluctuations and increased fatigue.
Saturated fats: Found in deli meats and fried foods, they promote weight gain and bad cholesterol.
Salt: Industrial foods and ready-made meals often contain too much salt, which can increase blood pressure.
Coffee: Although stimulating, too much coffee can cause anxiety and insomnia.
Consume these foods sparingly for optimum balance.
Get moving to beat the winter blues and stay in shape
Staying active is one of the best remedies against winter gloom. Exercise releases endorphins, known as the “happy hormones”, which reduce stress and increase feelings of well-being.
Ideas for outdoor activities:
Walking or running: Easy to do, these activities improve blood circulation and let you enjoy the sunshine, even in winter.
Winter sports: Skiing, snowshoeing, tobogganing or skating are excellent ways to combine physical activity with fun.
The benefits of cold: Moderate exposure to cold stimulates circulation, improves sleep and helps reduce certain inflammatory pains.
And to stay active indoors?
Sport at home: Set up a small space for your sessions. Simple exercises such as squats, sheathing or knee raises are enough to keep you in shape.
Yoga and Pilates: Ideal for strengthening your muscles while calming your mind.
Group classes: Joining a dance, crossfit or gentle gymnastics class is a great way to stay motivated and socialise at the same time.
Winter blues or seasonal depression?
While the winter blues are often temporary, they can sometimes develop into seasonal depression, also known as seasonal affective disorder. Symptoms include persistent fatigue, disturbed sleep, loss of interest in usual activities and unexplained sadness.
In these cases, don't hesitate to consult a professional.
Taking care of yourself, even in winter
With these tips, turn winter into a season when you take care of yourself, your body and your mind. Remain attentive to your needs and don't hesitate to adjust your habits to regain energy and serenity, even on the greyest days.
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