5 tips to keep fit despite the change of season

With the transition to winter time coupled with weather changes, it’s not easy for the body to adapt! Every year, it’s the same thing: we experience a big “stroke” or even a mini-winter depression. Studies even speak of seasonal depression, that is to say! However, solutions can be put in place to stay in shape in winter . Health Shots has listed 5 good tips that will help you better prevent this state of fatigue and sadness. So, make yourself a nice hot drink, sit by the fire, and let’s go!

Adapt to the new rhythm by getting up and going to bed earlier

Because of the time change, the days seem to get shorter. The sun sets very early, quickly plunging you into the night. The temperatures drop, the brightness struggles to break through… And you go outside less! However, why not start your day earlier and make the most of the clear hours?

In the morning, get up with a gentle alarm clock . Take the time to stretch out under the duvet and bask in the warmth of your bed. Remember to cover yourself well afterwards so as not to get cold. Starting your day with a comforting hot drink and a walk close to nature will do you the greatest good. With several layers and well-protected extremities, your body will slowly move. You will be fully serene to start your day! Another piece of advice: don’t forget to ventilate your room well despite the low temperatures. A healthy space, we sleep well there!

After all your daily activities, it remains essential to go to bed at a reasonable time. Your habits in winter must adapt to the rhythm of the sun. As you start your routine earlier, so don’t delay going to bed. Extreme fatigue often presents signs equivalent to depression.

In particular, you can feel:

– sad mood;

– irritability;

– intolerance to people and noises;

– a lack of desire;

– skin-deep sensitivity;

– etc.

The winter “slack” is not inevitable!The best defense against this phenomenon? Prioritize a restful sleep! Due to the lack of light, our body favors the creation of melatonin (sleep hormone). This combined with the cold which weakens us explains our strong desire to sleep. So avoid fighting against the “pump”! If you’re exhausted, go have sweet dreams! But be careful not to confuse the need for sleep with withdrawal. The difference between physiological needs and psychological needs is significant. If you spend your days yawning, it is advisable to consult a specialist. It may be that you have a deficiency putting your physical to the test… And it is not impossible either that your mental state is degraded and that you need help in case of depression.

Continue to exercise despite the cold to stay healthy

To keep in shape in winter, we suggested that you wear clothes adapted to the cold and get some fresh air! Maintaining physical activity is essential! Moving positively influences your body and mind. In addition, sport helps you generate endorphins and serotonin, which boost your mood and make you happier! Training will also regulate melatonin, which helps regulate sleep.

Obviously, outdoor sports have the most powerful benefits. Connect with nature, surround yourself with greenery, breathe in the fresh air… In addition, the arrival of winter allows a multitude of activities around the snow: snowshoeing, cross-country skiing, snowboarding , etc. It is advisable to multiply the walks in the forest or around a lake. Urban parks are also great places to run or simply walk .

Particular attention to his clothing remains important. Covering up well will prevent you from getting a bad cold! But if despite everything you remain a chilly person, doing sports indoors in winter is a good option. No more excuses for not getting motivated: the heated space and changing rooms offer you the comfort you need!

In any case, Health Shots becomes your daily health partner . With the frost and the darkness, a sports accident quickly happened. In the mountains, ski injuries are also common. Thus, Health Shots objects have been well thought out to carry his health data everywhere:

– You can choose the Health-Sticker to attach to your water bottle.

– You also have the Health Card which slips into a pocket.

– You finally have the very practical Health Medallion, to hang on your bag or on your zipper.

Eat a balanced diet and favor seasonal vegetables

To better combat winter fatigue, comfort foods or “cuddly food” are beneficial! Wondering what to eat to keep fit in winter? Stewed dishes, in sauce or in broth, contribute to your well-being. They warm the body and the heart, even more when they are shared! Added spices, they become tasty and fill you up more. Indeed, spicy and tasty foods provide a better feeling of satiety. With the cold, spending more time in the kitchen becomes a real pleasure. It’s a warm place where you can let your creativity run free!

The champion dishes of winter are obviously… soups! It’s no secret: to keep fit in winter, you have to eat seasonal vegetables !

Here are some examples to cook and mix at will :

– squash of all kinds (pumpkin, pumpkin, butternut, etc.);

– Potato ;

– carrots ;

– the leek ;

– onion;

– turnip ;

– the cabbage.

Accompanied by small pasta, croutons, diced gorgonzola or goat cheese, they are exquisite! Remember to pour a little liquid cream or a drizzle of olive oil. Vegetables will help you fill up with vitamins, which you need so much to avoid fatigue!

Oily fish are also great health partners. Thanks to salmon, herring, sardines or tuna, you assimilate omega-3s that prevent cardiovascular disease. In addition, they are nourishing and tasty flesh. Also enjoy a delicious beef bourguignon, a veal cutlet with mushrooms or a lamb stew… But beware: it is not recommended to eat meat every day!

Finally, hot drinks such as herbal teas, teas and light broths are extras. They allow you a good hydration while being rich in taste. Indeed, it is not because it is bad weather outside that you should neglect your water needs! On the other hand, also remember to drink clear and natural water. The abuse of theine notably increases the risk of iron deficiency. Additionally, infused liquids tend to stain tooth enamel.

Start a special diet before the holidays

Are you wondering how to keep fit in winter to feel good at Christmas? Your well-being is also linked to the image you have of yourself. Do you tend to move less in the cold, and therefore gain weight? Try to get out of this infernal spiral! You can either try to find the taste to activate yourself, or pay more attention to your diet, or even both!

As you are aware that end-of-year holiday meals are often copious and endless, why not start a small diet beforehand? Avoiding alcohol outside the festive period can already represent an important step. You can also, if you really have extra pounds, try to limit sugars. For example, why not ban the sweet breakfast in favor of a salty one? It helps to last longer without snacking , and often becomes less caloric.

In the absence of health concerns, doing mini-fasts or split fasts seems to bear fruit. By taking advantage of the time between dinner and breakfast, the body has the opportunity to deplete its sugar reserves. It is therefore often recommended to eat early in the evening, and to postpone the first morning meal.

Moreover, the evening menu must be light and low in sugar and fat, to avoid stocking up. Taken well before bedtime, it improves the quality of sleep. Health Shots strongly advises you to get closer to your doctor or a nutrition specialist before considering a diet or fasting!

Finally, if you definitely notice excessive winter fatigue, consult your GP. Indeed, if it is normal to feel fatigue at the change of season, intense exhaustion is sometimes alarming. It happens that with a blood test, the state of asthenia is explained by anemia (iron deficiency). You may also need a vitamin supplement. Thus, doing a vitamin C cure in winter can provide you with energy. Vitamin D, normally obtained from sunlight, is important for bones and muscles. On the other hand, the trade around food supplements must be taken with tweezers. Nothing beats the opinion of a doctor to be advised objectively!

Stay in shape in winter with time for yourself

Your form also depends on the importance you place on yourself! In winter, more than in any other season, reserve time off . Running constantly, not listening to each other, forgetting each other… All of this can lead to a terrible state of uneasiness… If many animals hibernate during this period, it’s not for nothing! Our internal clock is screaming at us to slow down, but we tend to listen to it little or not at all!

Winter is therefore the season when we take our time. With the holidays approaching and the whirlwind of feasts and family gatherings, it is necessary to organize moments just for yourself beforehand. The cold promotes cocooning activities . Why not take a nap more easily or lie down to read? And a weekend without planning anything, just to enjoy your home?

Preparing a hot bath leads you to reclaim this body hidden under layers of clothing. The feeling of warmth and the smells of the products reinforce the feeling of serenity. The high temperatures of saunas and hammams relax the muscles, which are put to the test by the cold. Spas and massage centers also offer this privilege. This is a great way to fully relax!

After a walk in the cool wind, what a pleasure to be among your family, accompanied by a hot chocolate! Sitting by the fire is a great way to warm up when you get home!

Finally, to better fight against fatigue, make way for relaxation! Thanks to meditation or breathing exercises, for example, you can live a fit winter! These habits allow you to reduce stress and tension. They anchor you in the present to take full advantage of it.