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.

Finding it hard to rise on these dark winter mornings? Do simple tasks feel overwhelming, making the couch your favorite spot? With longer nights, shorter days, cloudy skies, and chilly weather, it’s common to feel more fatigued and sluggish. “It’s not just the natural world that retreats during winter,” explains Dr. Nicky Keay, an endocrinologist and author of “Hormones, Health, and Human Potential.”

“Many people experience a desire to slow down, stay indoors, and conserve energy during this season,” Dr. Keay continues. “We naturally want to rest more, head to bed earlier, and wake up later, feeling less active and sociable.”

However, embracing winter’s slower pace doesn’t mean you should come to a complete stop. “If you find yourself unusually tired, feeling drained of energy, catching every cold, experiencing low moods, or feeling depressed, it might signal an underlying issue,” Dr. Keay advises. “There are several reasons you might be experiencing what I call ‘winter wipeout.'”

WHAT’S CAUSING YOUR WINTER WIPEOUT?

“A primary culprit is the lack of sunlight, which can significantly affect both our emotional and physical well-being. While you can’t alter the weather or the changing seasons, you can adjust your actions to maintain your health during winter. Understanding this can empower you to take proactive measures,” she adds.

POST-VIRAL FATIGUE:

Perhaps your winter illness only lasted a week, yet you still feel exhausted weeks later. What’s happening? “Feeling tired and slightly run-down after the flu or an infection is normal,” says Dr. Tom Jenkins, a general practitioner. “However, if symptoms such as extreme fatigue, physical and mental exhaustion, brain fog, aches, pains, headaches, and weakness persist for weeks or even months, this condition is known as post-viral fatigue syndrome (PVFS).

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)