Why you feel more tired in winter – and what you can do about it

Do you feel like everything rushes up on you at this time of year?  One minute it’s bonfire night and the next day it’s…Christmas??  And how can it be dark already when I’ve only just finished lunch??

The days get shorter, but to-do lists get longer – it’s no wonder our energy levels start to drop just as our diaries start to fill up.

You aren’t imagining it, seasonal changes to our mood and energy levels are part of our physiology – and feeling more tired in the winter is a real issue.  Understanding the biological factors involved can help you to feel better and tackle the seasonal slump.

Whilst the causes of persistent fatigue are multifactorial, here we are looking at the kind of fatigue that we can feel specifically at this time of year.

What causes winter fatigue?

The main reason behind that winter energy dip is the early descent into darkness, and the chain of physiological reactions that sets off.  Let’s break it down.

1. Serotonin

Reduced daylight hours means that your body produces less of an important neurotransmitter called serotonin.

Light hitting your retina directly stimulates the brain to produce this feel-good neurotransmitter, and so it stands to reason that less light = lower serotonin production.

Low serotonin levels directly impact mood and energy levels, leading to increased risk of feeling both mentally and physically wiped out.

2. Melatonin

Melatonin is a hormone produced in response to darkness.  It plays an important role in our sleep/wake cycle – our circadian rhythm.

With the days being shorter and darker in the winter, the brain produces more melatonin which can lead to feeling sluggish, sleepy and lacking in motivation. 

3. Mitochondria and ATP output

If you’ve read any of CAMINO’s previous blog posts, you’ll be familiar with the term mitochondria!  If not, it might help you to imagine your mitochondria as tiny little energy factories that exist inside all your cells. These factories run on something called ATP (adenosine triphosphate) – the main, universal energy source in our bodies (we make it mainly from food sources: carbs, fats and proteins).

Mitochondrial efficiency can be reduced in the winter.  Cold weather shifts mitochondrial activity towards generating heat rather than ATP which can contribute to fatigue – and in addition those shorter daylight hours are causing shifts to your circadian rhythm which can further reduce mitochondrial ATP output.

In short, your cells have to work harder for the same amount of energy, and this can add to your winter fatigue.

What you can do to combat winter fatigue

#Morning light exposure

One of the easiest ways to combat winter fatigue (and it’s free) is to expose yourself to natural light within an hour of waking up.  This exposure to natural light helps regulate circadian rhythms, stimulate the production of serotonin, and even indirectly helps to support mitochondrial function.  

If you have a morning commute, chances are your morning walk to the bus or train will tick this one off for you – but with many of us working from home or jumping into a car in the morning, you may have to make a bit of an effort to get your daily dose of natural light.  Due to the way glass filters light, outside exposure is best!

#Movement

In short, regular exercise leads to an increase in the number and capacity of the mitochondria – in other words, more energy factories with better output!

#Cellular support from diet and evidence-based supplements

Certain nutrients are known to support mitochondrial energy production and cellular health – both of which when properly supported will help keep you energised and healthy whatever the season.

Eat more foods rich in omega 3 fats – omega 3 fatty acids directly support mitochondrial function – find them in walnuts, chia seeds and flax seeds, but make sure you include fatty fish in your diet as these are the only sources of EPA and DHA – crucial for mitochondrial health.

Eat more antioxidant rich foods – this can support lower levels of oxidative stress and protect your mitochondria from damage.  Oxidative damage is caused by reactive molecules called free radicals that are vandalising your energy factories daily – antioxidants act as your security guards to keep them at bay!  Plant based foods like vegetables and fruits are bursting with antioxidants and eating more of them is a simple way to look after your cellular health and protect your energy factories this winter.

Evidenced based supplements such as CoQ10 and NAD boosters like nicotinamide riboside (a form of vitamin B3) have been shown in studies to have beneficial effects as antioxidants, and to act directly on mitochondria.  Newer botanical active ingredients, such as one called MonaJuventa™️Nu, an extract of the scarlet beebalm plant, have been shown to have beneficial effects at a cellular level, and as such show promise as supplements in your winter wellness arsenal.  All 3 are found within CAMINO’s Premium Vitality Supplements.

Key Takeaway

In short, it may be reassuring to learn that feeling a little less energetic in winter is normal, but it doesn’t have to dominate the festive season!  Take steps now to support your biology towards increased energy production and cellular health.