Why we are often tired and listless in winter
The winter months in Germany are characterized by short days, little sunlight and cold temperatures. Many people feel listless, tired and depressed during this time - a phenomenon known as the winter blues. The main reason for this is the lack of daylight, which affects our hormone balance and can lead to an imbalance of serotonin and melatonin (1). But don't worry: with the right measures, you can effectively combat the winter blues and feel energetic and happy even in the cold season.
symptoms of the winter blues
Winter blues manifest themselves in many people through the following symptoms:
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Fatigue and lack of motivation, even after sufficient sleep
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Mood swings or mild depressive moods
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Increased appetite, especially for carbohydrate-rich and sweet foods
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difficulty concentrating
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withdrawal from social activities
These symptoms can vary in severity, but you can counteract them with targeted measures.
7 effective tips to overcome the winter blues
1. Get more daylight
Light is the most important factor in regulating our internal clock. Try to spend at least 30 minutes outside every day - preferably in the morning or at lunchtime. Even on cloudy days, daylight is more intense than artificial lighting and helps boost serotonin production (2).
2. Use daylight lamps
If you don't get enough sunlight during the day, a daylight lamp can help. These lamps simulate natural sunlight and can increase the production of feel-good hormones. Studies show that using them for 20-30 minutes a day has positive effects on mood (3).
3. Integrate regular exercise into your daily routine
Sport and exercise have a direct influence on the release of endorphins, which improve our mood. Endurance sports such as jogging, cycling or a brisk walk are particularly effective. Just 20-30 minutes a day can help reduce winter fatigue and gain new energy (4).
4. Healthy nutrition for more energy
A balanced diet is crucial to counteract the winter blues. In addition to omega-3 fatty acids, vitamin D and complex carbohydrates, there are other nutrients that play an important role:
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Magnesium: This mineral helps reduce stress and promotes muscle relaxation. Magnesium is essential for the function of over 300 enzymes in the body, including those responsible for energy production and regulating the nervous system. It supports the production of serotonin, the so-called happiness hormone. Good sources are almonds, pumpkin seeds, spinach and bananas (9).
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Iron: Iron deficiency can lead to fatigue and concentration problems. Iron contributes to the transport of oxygen in the blood and supports cellular energy production. Women in particular are more likely to suffer from iron deficiency in winter, which can increase their exhaustion. Foods such as red meat, lentils, tofu and oatmeal are good sources of iron (10).
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B vitamins: Vitamins B6 and B12 in particular are important for nerve function and energy production. They help the body synthesize serotonin and dopamine, which stabilizes mood. Vitamin B6 is found in potatoes, bananas and legumes, while B12 is mainly found in animal products such as eggs, milk and fish (11). The right diet can play a major role in overcoming the winter blues:
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Omega-3 fatty acids (found in fish, linseed, walnuts) promote brain function and have a mood-enhancing effect.
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Vitamin D (found in fatty fish, eggs and dairy products) is essential for well-being, as it is often lacking in winter due to a lack of sunlight (5).
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Complex carbohydrates (whole grain products, legumes) help keep blood sugar levels stable and avoid cravings for sweets.
5. Maintain social contacts
Even though the need for retreat is greater in winter, it helps to actively meet with friends and family. Social interactions promote the release of oxytocin, a hormone that reduces stress and increases general well-being (6).
6. Get enough sleep, but not too much
In winter, the lack of light causes the body to produce more melatonin, which leads to increased tiredness. It is important to ensure a regular sleep rhythm - ideally 7-8 hours per night. Too much sleep can actually make the winter blues worse, as it further disrupts the circadian rhythm (7).
7. Use mindfulness and relaxation techniques
Meditation, yoga and breathing exercises help reduce stress and improve mood. Studies show that mindfulness techniques can help break negative thought patterns and increase overall well-being (8).
When should you seek professional help?
If the symptoms of winter blues persist for weeks, severely affect your daily life or turn into a serious depression, you may be suffering from seasonal affective disorder (SAD). In this case, it is advisable to seek professional help from a doctor or therapist.
Conclusion: Enjoy the winter with positive energy
Even though the dark months are often challenging, there are many ways to overcome the winter blues. By getting more daylight, exercising, eating healthily and socializing, you can positively influence your mood and get through the cold season with more energy. Start making small changes today - your body and mind will thank you!
Even though the dark months are often challenging, there are many ways to overcome the winter blues. By getting more daylight, exercising, eating healthily and socializing, you can positively influence your mood and get through the cold season with more energy. Start making small changes today - your body and mind will thank you!
Sources :
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Harvard Health Publishing. "The Science Behind Seasonal Depression." health.harvard.edu
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Mayo Clinic. "Light Exposure and Mood Regulation." mayoclinic.org
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National Institute of Mental Health. "Light Therapy for Seasonal Affective Disorder." nih.gov
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Center for Health. "How exercise improves your mood." zentrum-der-gesundheit.de
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German Society for Nutrition. "Vitamin D in winter." dge.de
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Psychology Today. "The role of social contacts for well-being." psychologie-heute.de
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German Sleep Society. "Sleep patterns in winter." schlafgesellschaft.de
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Healthline. "The Benefits of Mindfulness for Mental Health." healthline.com