As winter approaches and the days grow darker, we’ll be moving our group workouts indoors. The darkness affects our stamina, and colds are just around the corner. How can we keep our energy levels up and our immune systems strong even during the dark winter months? These tips will help you keep your mind sharp and colds at bay.
Build Energy and Immunity
Exercise is an effective remedy for seasonal affective disorder, but it also boosts the immune system. You’ll get the most benefit from exercising regularly, and people who are physically active have been found to cope better with both seasonal affective disorder and the flu than those who are less active. Two or three sessions of brisk exercise per week, lasting at least half an hour each, are sufficient. Overdoing it doesn’t enhance the benefits—in fact, it weakens them. So it’s best not to overexert your body, as overexertion weakens your immune system. The best approach is to incorporate exercise appropriately into your daily routine.
Eat a varied and balanced diet
In addition to causing fatigue, the polar night also leads to changes in appetite. The darkness causes an increase in appetite and, in particular, a craving for sweets. Fatigue only makes matters worse.
The right kind of nutrition can reduce fatigue. It’s worth choosing healthy options, because eating healthily keeps you more energetic, and when you’re energetic, you’ll also have the energy to make healthy choices. A healthy and balanced diet also boosts your immune system.
Eat regularly and be sure to include vegetables with every meal. Enjoy plenty of berries and fruits. Choose high-fiber foods and cut back on refined grains and sugars. Also, make sure you’re getting enough vitamin D. If you’re not entirely sure you’re getting enough vitamins, you can start taking a vitamin supplement.
Sleep and Recover
During the dark season, we need more rest and sleep. The need for sleep can increase during the polar night from a few minutes to as much as a couple of hours. So make sure you get enough sleep. If your nights tend to be short, take several restorative and relaxing breaks throughout the day. Relaxation boosts your mood and helps improve the quality of your sleep.
Short naps can also help you feel refreshed, improve your performance, and lift your mood, but limit your daytime naps to no more than 15 minutes so that they don't disrupt your circadian rhythm too much and make it harder to fall asleep at night. Sleeping for long periods and lounging on the couch can also increase fatigue, so be sure to get some exercise to counteract this.
If you’re tired in the mornings and can’t seem to get your day started, spend half an hour near a bright light lamp. A daily dose of bright light helps reduce both fatigue and sugar cravings. Alternatively, try using a dawn simulator alongside your alarm clock.
Make sure you get enough rest. Vigorous exercise certainly helps with fatigue, but overtraining simply negates the effect and actually causes more fatigue. Too much exercise combined with stress and seasonal fatigue can lead to chronic exhaustion and a cycle of colds.
When the flu strikes
Even with a healthy lifestyle and precautions, the flu can still strike. When your flu symptoms are at their worst, get some rest. Rest is the best treatment for the flu. You can also try pain relievers or cold medicine, zinc, and vitamin C to ease your symptoms and shorten the duration of the flu. Take your time to recover, and don’t rush back to your workouts. The longer your fever lasts, the more fever-free days you’ll need before returning to your workouts.
You should return to exercise gradually. By returning to exercise gradually, you can avoid post-illness complications and prolonged symptoms. Once your symptoms have eased, you can start with light physical activity, such as going for a walk outdoors. Once you’re feeling well enough in your daily life, you can start light exercise. Gradually increase the amount and intensity of your workouts, but also be sure to take it easy if a particular activity doesn’t feel right.
You can return to your normal workouts once light exercise feels good and doesn’t make you feel worse. However, hold off on more intense workouts for now and let your body recover fully. Listen to your body, and if the workouts don’t feel right, go back to even lighter exercise.
Sources:
Juha Hulmi: Muscle Doctor II 2018
Good Health: 10 Ways to Cope in the Dark 13/2013, featuring experts Professor Jarno Liukkonen and Professor Sinikka Piippo
Regular exercise boosts immunity – Fact or fiction?
Too Much Exercise Weakens Immunity
Infections—Can You Exercise When You’re Sick?
Infections and Sports
Exercising During and After the Flu
Returning to Sports After a Respiratory Infection