The 5 signs you might be suffering ‘winter wipeout’ and what to do

Are you struggling to get up on these dark winter mornings? Perhaps, everything feels like an effort and all you really want to do is slump on the sofa? Longer nights, shorter days, grey skies and cold weather can make us all feel more tired and sluggish. “It’s not just nature that goes into hibernation,” saysDr Nicky Keay, who specialises in endocrinology and is the author of Hormones, Health and Human Potential.

“A lot of people feel like slowing down, lying low and staying indoors at this time of year. We instinctively want to conserve energy, by resting more, going to bed earlier and getting up later. We don’t feel as active or sociable.”

But adapting to the slower-paced rhythms of winter shouldn’t mean grinding to a halt. “If you’re more fatigued, washed out, lacking in energy, prone to catch every bug going, your mood is low, or you feel depressed, these are all signs that there may be something else going on,” says Dr Keay. “There are all sorts of reasons you may be experiencing winter wipeout.

“Top of the list is the lack of sunlight, which can have a profound impact on our emotional and physical health. While you can’t change the weather or the seasons, you can change what you do to keep yourself healthy during winter. Knowing that can help you to feel more empowered to take action.”

WHAT’S CAUSING YOUR WINTER WIPEOUT?

POST VIRAL FATIGUE:

Your winter lurgy only lasted a week. Yet, weeks later you’re still feeling shattered. What’s going on? “It’s normal to feel tired and a bit washed out after you’ve had flu or an infection,” says Dr Tom Jenkins, a GP. “But, if symptoms such as extreme tiredness, physical and mental exhaustion, brain fog, aches and pains, headaches and weakness continue to linger for weeks, or even months, this is known as post-viral fatigue (PVFS).

“With PVFS, your body continues to react as if you still have a full-blown virus or infection, even though you haven’t. It’s thought that this is to do with the way different people’s immune systems react. Some people recover quickly, while in others, an infection can set off a totally different immune response.”

So, what can you do if you’re experiencing PVF?

“The key to recovery is rest, routine and learning to manage your symptoms,” says Dr Jenkins. “This means sleeping, eating regularly, keeping hydrated and trying to keep stress to a minimum. Eat good quality, nutritious food and avoid ultra-processed foods which can trigger inflammation, making symptoms worse.

“As you start to feel better, introduce some gentle exercise into your day.” Certain supplements may help to alleviate lingering symptoms. A recent study, published in Biomedicine & Pharmacotherapy, suggested that taking 500mg of quercetin daily for two months, showed significant relief of chronic fatigue symptoms.

The herb pelargonium can also help to alleviate symptoms of viral respiratory infections, and in a recent results study, its use led to a significantly shorter time off work.

TRY: Centoreze, (£10.95 for 10 tablets via centoreze.co.uk)

WINTER BLUES: SAD, or seasonal affective disorder, also known as the “winter blues”, is a type of depression that may occur in autumn and winter.

It’s thought to affect around two million people in the UK and symptoms include depression, fatigue, mood swings, loss of libido, overeating, weight gain, sleep problems and anxiety.

“SAD is primarily caused by a lack of sunlight, which disrupts your body’s internal clock and the production of mood-regulating hormones like serotonin and the sleep-regulating hormone melatonin,” says Dr Eamon Laird, lecturer at ATU Sligo and assistant professor, Trinity College Dublin.

“Light therapy is usually the most direct and fastest approach for symptom relief. Other treatments may include vitamin D supplements and cognitive behavioural therapy – which is a talking therapy based on the idea that the way we think and behave affects the way we feel.”

Get as much natural sunlight as possible. Even a short daily walk can be beneficial. Natural light is the most important cue for maintaining circadian rhythms.

TRY: Light therapy. Spend 30 minutes a day sitting in front of a natural light box – Lumie Vitamin L SAD Light, (£99 lumie.com)

NUTRITIONAL DEFICIENCIES: “Winter can still take a toll on how we eat and this affects how well our immune system functions,” says registered nutritionist, Rob Hobson.

“When you’re under the weather, stressed, or just eating less, because you’ve lost your appetite, it’s easy to fall short on certain key nutrients that support your immune defences – like zinc, iron, and vitamin C.

“Around 70% of your immune system resides in your gut, so keeping your gut microbiome healthy is one of the best waysto support your body through winter,” says Rob. “A diverse, fibre-rich diet feeds beneficial bacteria, which help to regulate inflammation and produce short-chain fatty acids that support immune function. Try to include more plant foods in your diet – ideally, aim for 30 different types a week.

“Eat fermented foods like live yoghurt, sauerkraut or kefir and prebiotic foods such as onions, leeks, garlic, oats, and bananas. These all help to create a healthier gut environment and a stronger, more resilient immune system. Ultimately, winter wellness is about creating the right conditions for your body to stay strong which means eating well, staying hydrated, sleeping properly, and looking after your gut.”

TRY: A supplement such as Healthspan Zinc with Vitamin C (£12.99, for 360 tablets – healthspan.co.uk)

WINTER HORMONES:

Lack of sunlight can also affect your hormones, creating imbalances that lead to symptoms such as fatigue, low mood, loss of libido, weight gain, and exacerbate PMS and menopausal symptoms. A results study in the Journal of Clinical Medicine showed that winter’s cold and dark days may place the thyroid under stress and trigger imbalances.

“Sunlight activates the pineal gland in the brain, which stimulates the production of the hormone melatonin,” saysDr Keay. “This helps to regulate circadian rhythms, which affect many systems in the body, including the sleep-wake cycle and the release of hormones.”

To stay healthy, you need to keep key hormones: oestrogen, progesterone, testosterone, cortisol, thyroid and insulin all in balance. “All hormones work together,” says Dr Keay. “But, if one becomes disrupted, this will have a knock-on effect on other hormones. When hormones work in symphony, you feel energetic, you sleep better, feel less stressed and it becomes easier to maintain a healthy weight. To keep hormones in check, spend time outdoors every day, try not to work late, get enough sleep and minimise your exposure to electronic devices which emit blue light and disrupt melatonin production. Vitamin D is also crucial for healthy hormones.”

To reduce fatigue and support hormonal balance TRY: Linwoods, Flaxseeds & Biocultures & Vitamin D, 1kg, (From £41.19 linwoodshealthfoods.com)