Tiredness during the change of season is mainly due to several factors related to climate change and changes in circadian rhythms. In particular, reduced or increased hours of sunlight, temperature changes and new lifestyle habits can affect the body's sleep, mood and energy.
The seasonal change can accentuate nervous tension and affect the mood, sleep and appetite of those who are already in a stressful condition due to personal problems or professional commitments. In addition, “for those who habitually suffer from insomnia, the change from daylight saving time to summer time can be a further disturbing element that leaves one feeling of insufficient rest during the day, accompanied by tiredness and weakness”.
In autumn, the lack of sunlight can reduce levels of serotonin, a hormone that regulates sleep, appetite and mood, leading to drowsiness and tiredness. In general, those who are subject to typical spring allergies or have nutritional deficiencies (especially vitamins and minerals) due to an unbalanced diet are more physically debilitated and, therefore, more prone to “seasonal sickness”. Abrupt changes in temperature, especially between winter and spring or between summer and autumn, can put a strain on the immune system and cause fatigue. The change of season can also involve changes in lifestyle habits, such as changes in diet, sleep patterns and physical activity.
These changes may require a period of adaptation and cause fatigue. The change of season can also have an impact on mood and psychological state. For some people, winter may be associated with a sense of sadness or depression, while spring may be linked to a desire for change and activation.
To cope with the fatigue of the change of season, it is important:
- Adopt a healthy lifestyle:
Following a balanced diet, regular exercise and getting enough sleep can help support the body during the transition period. One should always go to bed and wake up at the same time, even on holidays, and sleep in a well-ventilated, dark and noise-free room. It also helps to avoid alcohol, caffeine and nicotine, especially 6-7 hours before bedtime, to regularise the sleep-wake rhythm. It is advisable to maintain a balanced diet and, especially in the evening, to prefer easily digestible dishes to be eaten by 8-9pm.
There are several foods that help us relax including: pasta, rice, bread, barley, lettuce, pumpkin, radicchio, cabbage, fresh cheese, yoghurt, boiled eggs, fresh fish, almonds, walnuts.
Specifically, pasta, rice, barley, cheese and fish contain an amino acid, tryptophan, which promotes the synthesis of serotonin, which is a key neuromediator for well-being, relaxation and deep sleep.
Physical activity during the day can help you arrive in the evening more tired, but practising sport in the 3-4 hours before sleep is not recommended.
- Maintain good hydration:
Drinking plenty of water can help keep the body hydrated and improve the function of metabolic systems
- Supporting the immune system:
During seasonal changes, the risk of falling ill increases due to temperature changes and the increased spread of viruses and bacteria. To strengthen natural defences, vitamin C supplements are among the most suitable. This vitamin, known for its antioxidant properties, not only helps prevent seasonal illnesses, but also promotes iron absorption, helping to reduce fatigue. Other useful elements for the immune system are zinc and vitamin D, the latter being particularly important in months when exposure to the sun is reduced.
- Another aspect that should not be overlooked is psychophysical well-being:
The change of seasons can negatively affect mood, leading to states of anxiety, irritability or even mild forms of seasonal depression. In such cases, magnesium supplements can make all the difference. This mineral is essential for the proper functioning of the nervous and muscular systems, and its deficiency can manifest itself in symptoms such as fatigue, cramps and difficulty relaxing. Combined with B vitamins, magnesium helps improve energy and support mood.
For those experiencing a drop in physical energy, supplements based on extracts of ginseng or rhodiola rosea can be particularly e icative. These plants, known for their adaptogenic properties, help the body respond better to stress and recover more quickly after periods of intense exertion. Ginseng, in particular, is prized for its ability to increase physical and mental endurance, while rhodiola rosea is often used to combat chronic fatigue and improve concentration.
- Exposure to sunlight:
During the winter period, it is important to try to expose oneself to sunlight to improve serotonin levels and combat drowsiness.
- Dealing with stress:
Adopting relaxation techniques, such as yoga, meditation or walking in the open air, can help reduce stress and improve general well-being.
(Article by Nutritionist Biologist Cristina Giusto)
