How to feel more energized and active during the shorter winter days

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Each of us feels the change as winter begins to replace summer days. As the days grow shorter and temperatures drop, it’s easy to notice a decline in energy and motivation. The reduced daylight and typical winter chill can impact our overall mood and daily energy levels. However, there are a few ways to maintain a high level of vitality both during the transition period and throughout the days when natural light is in shorter supply. In today’s article, we’ll explore some useful tips for keeping you feeling lively and active, even on those darker winter days.

Why your energy levels drop during winter

Our energy levels can drop during winter due to a combination of shorter daylight hours, lower temperatures, and changes in lifestyle. As daylight decreases, our bodies produce more melatonin, a hormone that regulates sleep and can make us feel drowsy. Additionally, reduced sunlight exposure affects our levels of serotonin, a neurotransmitter that boosts mood and helps us feel more energized. Seasonal Affective Disorder (SAD) is a type of depression that many people experience in winter and is closely linked to these changes in light exposure.

The cold weather can also limit outdoor activities, reducing physical activity that typically boosts energy and mood. Also, winter often brings lifestyle shifts, like heavier comfort foods and more time spent indoors, which can lead to slower metabolism and lower energy levels. These combined factors make winter a challenging season for maintaining high energy, but strategies like getting outside during daylight, staying active, using a massage chair and adjusting nutrition can help combat these effects.

The wither blues and how to cope with it

The “winter blues” describes the drop in mood, energy, and motivation that many experience as daylight hours decrease. This shift can make us feel tired, unmotivated, or even slightly down without a clear reason, often due to reduced sunlight, colder temperatures, and more time indoors. As already outlined, the winter blues can be part of a spectrum that includes Seasonal Affective Disorder (SAD), a more intense form that significantly affects mood and daily functioning.

If you are looking for tips for coping with winter blues, here is what you should do in order to feel better and more energized:

The morning routines for darker winter days

It’s important to have a morning routine to help you feel energized on dark winter days and set a positive tone for the rest of your day. Well, this routine should include activities such:

• As soon as you wake up, open your curtains or blinds to let in any available natural light. Sunlight exposure helps regulate your circadian rhythm and boosts mood and alertness. If it's still dark, consider using a light therapy lamp for 20-30 minutes while you get ready;
• Try incorporating gentle stretches or a brief exercise routine, such as yoga or a quick workout. If you prefer a more static approach, a professional full body heated massage could also do the trick. Physical activity helps get your blood flowing, increases endorphins, and combats sluggishness, even if it’s only for a few minutes;
• Start the day with a glass of water as soon as you get up to hydrate after a night of sleep. Adding a slice of lemon or a dash of apple cider vinegar can help digestion and add a refreshing kick to your morning routine;
• Opt for a balanced breakfast with protein, complex carbs, and healthy fats to provide sustained energy. Consider warm options like oatmeal with nuts and fruit, as they’re comforting in the winter and help stabilize blood sugar levels;
• Set aside a few moments to practice mindfulness, such as journaling, meditation, or deep breathing exercises. This can help clear your mind, reduce stress, and set a positive intention for the day ahead;
• Take five minutes to review your day’s schedule or write down your top three tasks. This planning can create a sense of purpose, reducing feelings of overwhelm and helping you feel in control despite the darker days.

How nutrition can boost your energy in the winter

Eating the right foods during winter can have a significant impact on energy levels, mood, and overall well-being. Here are some nutritional strategies that can help you stay energized and vibrant even on the coldest, darkest days:

• Complex carbohydrates for sustained energy

Whole grains like oats, quinoa, and brown rice release energy slowly, preventing blood sugar spikes and crashes. They help keep your energy steady throughout the day, unlike simple carbs, which can lead to energy slumps.

• Vitamin D for mood and immunity

Since sunlight exposure is limited in winter, vitamin D levels can drop, impacting both mood and energy. Foods rich in vitamin D, like fortified dairy, salmon, and egg yolks, or taking a supplement, can help maintain healthy levels and reduce fatigue.

• Iron-rich foods to combat fatigue

Iron is essential for oxygen transport in the body, and low levels can lead to fatigue. Iron-rich foods like spinach, lean meats, beans, and nuts support energy levels, especially when paired with vitamin C sources (like bell peppers or oranges) to enhance absorption.

• Omega-3 fatty acids for brain health

Omega-3s, found in fatty fish (like salmon and sardines), walnuts, and flaxseeds, are known to support mental clarity and reduce inflammation, helping to counter winter sluggishness.

• Protein to stay full and focused

Protein helps stabilize blood sugar levels, reducing the risk of mid-day energy dips. Include a source of lean protein at each meal, such as eggs, greek yogurt, or tofu, to support muscle function and energy throughout the day.

• Antioxidant-rich foods for immune support

Winter is often synonymous with colds and flu. Incorporating antioxidants, like vitamin C and E from citrus fruits, nuts, and dark leafy greens, can support immune function and help you feel your best.

How massage chairs help combat seasonal fatigue

Massage chairs offer various benefits that can help counteract the fatigue that many experience during darker and colder months. For example, it stimulates blood flow, which brings oxygen and essential nutrients to tired muscles. This can help reduce the physical lethargy that tends to set in when days are shorter and activity levels drop.

Also, the regular use of therapeutic massage chairs can help release tension and lower cortisol levels, which is especially beneficial for combating seasonal mood dips. Massages promote the release of endorphins, the “feel-good” hormones, and may also stimulate serotonin and dopamine production, helping to ease seasonal affective symptoms like low mood and mental fatigue.

With the colder weather, people often experience stiffness in their muscles due to restricted movement and lower temperatures. Regular massage can target areas of tightness, providing a deep tissue massage that alleviates pain and promotes relaxation.

Of course, massage therapy can prepare the body for better sleep by relaxing the nervous system and reducing stress. A soothing evening massage can make it easier to fall asleep and promote deeper rest, which is critical in managing seasonal fatigue and improving energy levels for the day ahead.

If you want to enjoy all these benefits, consider purchasing a professional massage chair to use in the comfort of your own home. Don’t hesitate to reach out to Komoder’s consultants for more information to help you choose the right massage chair for your needs.