HOW TO FACE WINTER?

It's a well-known phenomenon, we talk about winter fatigue, and in more serious cases, seasonal depression.

The causes of this phenomenon are numerous:

• drops in morale can be caused by nightfall early, drops in temperature sometimes accompanied by recurring bad weather
• fatigue is often caused by small bacterial and viral attacks that our body defends itself against without us realizing it, by deficiencies in certain micronutrients due to our changing diet, and by an overloaded liver which becomes even more feel more when the season changes
• Reduced immunity often comes from a diet that is too fatty (comforting, however) and not rich enough in immunity-boosting micronutrients. As the virulence of pathogens is increased in winter, the chances of getting sick are increased, thus amplifying all other symptoms.

For many, this is inevitable. But it is entirely possible to prepare for a more peaceful winter! We give you some advice to deal with it.

#1 – Adapt your diet accordingly

We know. The primary desires of winter are concentrated around fondues and raclettes. And we will never tell you to eliminate them, especially if they are comforting to you, but they should not be part of a completely unbalanced diet during the winter. Whatever the season, maintaining macro and micronutrient intake is essential. Even if winter means that the diet will surely be a little richer, you must keep in mind the nutritional recommendations and compose your plates intelligently.

However, to enrich your diet, you can target certain micronutrient boosters and consume foods that are their source.

For example, certain B vitamins, such as B2 and B8, help to increase the metabolism of macronutrients and generate a boost in energy. They are very easy to find since they are present in all animal protein products.

One of the best winter booster foods is royal jelly. Its richness in vitamins A and C stimulates the immune system and reduces fatigue. It also provides a supply of vitamin D, which we often lack in winter due to less sunlight. Studies tend to demonstrate a link between this vitamin and the concentrations of serotonin, the happiness hormone, in our brain, so it should not be neglected. Other minerals and antioxidants are included in its composition, giving it immunostimulating, antiviral and antibacterial properties, which makes it a great ally to last all winter.

As said previously, a suitable intake of vitamin C helps boost your immunity and limit fatigue. It is very easy to reach the recommendations for this vitamin: a glass of 2 to 3 squeezed oranges will easily provide the levels to be achieved. Other fruits are also full of them: clementines, lemons, grapefruit, kiwis, etc. Be careful, however, to consume these fruits during a meal balanced in macronutrients in order to limit blood sugar peaks. If we want to avoid this, we can turn to vegetables like broccoli and peppers which are also excellent sources.

To combat stress, anxiety, nervousness, and the cold, we will turn to a small cure of natural magnesium, thanks to the seeds, algae, herbs, oilseeds and cereals which are full of it. Special mention to dark chocolate which will bring us comfort and magnesium!

#2 – Get moving and get the necessary rest

Practicing a sport has countless virtues. According to some studies, moderate exercise has a positive impact on the risk of infection and anti-inflammatory effects. In addition, quality sleep is essential.

#3 – Enjoy every moment of sunshine

Who says winter, says lack of light, therefore a drop in serotonin secretion, thus causing the famous winter blues. Serotonin subsequently transforms into melatonin, a sleep hormone, which can promote chronic fatigue. Winter depression, even if it remains relatively normal, should not be taken lightly, so as not to turn into seasonal depression.

To deal with it, take advantage of the daylight, each time the sun comes out, take the opportunity to go for a short walk to combine with physical activity.

#4 – Consider a detox to revitalize liver functions

We repeat it often, but fatigue, skin problems, nausea are often warning signs of an overloaded liver. With each change of season, and even more so in winter after the holiday season, it is very useful to detoxify your body. We explain how to do it in the article “Close-up on the liver”.

#5 – Start a course of probiotics

Against chronic fatigue, skin problems, stress, reduced immunity... Nothing beats a course of probiotics to start winter off on the right foot. The essential probiotics contains 8 strains of bacteria, to count on all these little inconveniences. The treatment is to be taken over a minimum of two months.

Sources:

[1] Health passport. Our health tips to survive the depths of winter . Accessed November 18, 2021, at https://www.passeportsante.net/fr/Actualites/Dossiers/DossierComplexe.aspx?doc=conseils-sante-hiver-fatigue

[2] Gleeson, M. (2007). Immune function in sport and exercise . Accessed November 18, 2021, at https://pubmed.ncbi.nlm.nih.gov/17303714/

[3] Wang, Y., Miller, J., Bello, N., & Shapses, S. (2020). Low-vitamin-D diet lowers cerebral serotonin concentration in mature female mice . Accessed November 18, 2021, at https://pubmed.ncbi.nlm.nih.gov/32920521/