Khaberni - As the lack of light and the harshness of temperatures lead to body exhaustion during the winter, the National Agency for Food, Environmental, and Occupational Health Safety in France has directed several tips to maintain activity and vitality.
According to the French medical magazine "Why Doctor?", one of the main reasons for fatigue in winter is the lack of light, as winter days are shorter and we are exposed to sunlight for less time.
The French medical magazine explained that this deficiency can lead to a vitamin D deficiency, which translates into feelings of fatigue, sleep disturbances, muscle weakness, pale skin, and an increased susceptibility to illnesses, according to the University of Nebraska-Lincoln.
The solution is relatively simple, as according to the National Agency for Food, Environmental, and Occupational Health Safety, exposing oneself to the sun for 15 to 20 minutes daily suffices to meet the body’s vitamin D needs.
When sunlight is unavailable due to cold weather or rain, it is advised to eat foods rich in vitamin D such as fatty fish, egg yolks, and fish liver oil.
The shortening of the day also affects the body's biological rhythm (internal clock), where the decrease in natural light leads to the early secretion of the hormone melatonin, making us feel sleepy before our usual bedtime. Therefore, it is necessary to maintain a regular sleep routine during winter, adhering to fixed sleep and wake times, and getting 7 to 9 hours of sleep daily.
Another factor that increases our feeling of fatigue is the drop in temperature to zero or below, the body expends significant energy to maintain its internal temperature at 37°C, which leads to exhaustion.
The French Health Insurance Authority explains the mechanisms of body heat regulation in cold weather: the skin's blood vessels constrict to redistribute blood towards vital organs, which may increase blood pressure, heart rate and activity, and heat production increases through muscular activity, consuming more energy in the cold.
To mitigate the effects of cold, it is recommended to wear multi-layered clothing, with attention to accessories like hats, gloves, and scarves to insulate the body from the cold air.
To maintain activity during winter, it is advised to engage in 30 minutes of physical activity daily, such as walking or cycling. It is also necessary to follow a balanced diet focusing on seasonal vegetables and fruits rich in vitamins and minerals to support immunity and energy.
