It's dark by late afternoon, the cold sets in and your energy sometimes follows the thermometer. This dip is very common in winter. Here are 6 simple habits to get through it gently.
Why do we feel more tired in winter?
Several factors add up during the cold months:
- Less light: daylight sets our internal clock. When it becomes scarce, we feel sleepy more quickly.
- Less vitamin D: the skin makes it mainly thanks to the sun, which is rarely seen in Belgium between October and March.
- Less activity and often heavier meals.
- Seasonal viruses, which put the body under strain.
Nothing to worry about in most cases: it's the right time to adjust a few habits.
6 habits to stay in shape
1. Get out in daylight
Ideally 20 to 30 minutes in the morning or at lunchtime, even when the sky is grey. A walk to work or during your lunch break is enough.
2. Move every day
Brisk walking, stairs instead of the lift, a few minutes of dancing in the living room: movement wakes up body and mind.
3. Keep regular sleep times
Go to bed and get up at fixed times, even at weekends, and keep your bedroom cool, around 18 °C. More tips in our article Sleep better naturally.
4. Fill your plate with key nutrients
Lentils, red meat, spinach, chickpeas. Iron contributes to the reduction of tiredness and fatigue.
Almonds, dark chocolate, whole grains, bananas. Magnesium contributes to the reduction of tiredness and fatigue.
Kiwi, citrus fruit, cabbage, peppers. Vitamin C contributes to the reduction of tiredness and fatigue and to the normal function of the immune system.
Oily fish, eggs. Vitamin D contributes to the normal function of the immune system.
5. Drink enough
In winter we feel less thirsty, but the body still needs water: around 1.5 litres a day. Herbal teas, soups and broths count too.
6. Allow yourself real breaks
Ten quiet minutes a day, without screens: reading, breathing, soft music. These small moments recharge you more than you think.
The right reflex: if tiredness lasts several weeks despite good sleep, talk to your doctor. A simple blood test can check your iron and vitamin D levels or your thyroid function.
Find out more
Cure Spiruline
A green micro-alga naturally rich in protein, appreciated alongside a varied diet to support your everyday vitality.
Discover the cureYour questions
Should you take vitamin D in winter?
Many people are low in it during the dark months. Your doctor can measure your level and advise the right dose.
Does coffee help fight tiredness?
It gives a temporary boost, but too much or too late in the day can disturb sleep and keep tiredness going. Better to stop after 2 pm.
Normal tiredness or a sign of something else?
A temporary dip in winter is common. Intense tiredness that lasts or comes with other symptoms should be checked by a doctor.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Not recommended for pregnant or breastfeeding women. This article is for information only and does not replace the advice of a healthcare professional.