How to combat winter fatigue, according to a Harley Street GP, as seen on The Independent 

Winter fatigue is a common challenge as shorter days and colder weather can leave us feeling sluggish and low on energy. The lack of sunlight can lead to the infamous ‘winter blues’ or in some cases, seasonal affective disorder (SAD). That’s why we spoke to Director and Private GP at Hannah London Clinic who shares how to ways to combat winter fatigue.  

1. Maximise exposure to natural sunlight 

Sunlight is a natural mood booster and energiser, helping to produce serotonin and regulate your body’s internal clock. During winter, sunlight is limited, so it’s important to try and make the most of it. Try to get outside during the brightest part of the day, even if it’s cold. This will help keep energy levels high throughout the day and boost endorphins (the ‘happy hormones’). Just be sure to wear protective clothing such as a scarf around the face, woolly hat and knitted gloves to shield your skin from harsh, winter weather as this can lead to redness and inflammation- especially if you suffer from skin conditions like eczema or rosacea. In these cases, it may be better to avoid harsh weather conditions and try an intramuscular (IM) Vitamin D shot that delivers the vitamin directly into the muscle, ensuring faster absorption and more sustained benefits compared to oral supplements. This will help avoid deficiencies in bone health, immune function and mood regulation.  

2. Warm up the muscles with massage therapy 

During winter, our muscles can tighten up and feel stiff due to the cold weather, making it more difficult to be physically active. Also, seasonal affective disorder can lower mood and, in some cases, cause depression, which affects our energy to go outside. It’s tempting to stay cozy indoors or isolate yourself during winter, but remaining physically active is the key to combatting winter fatigue. My recommendation is to start slow and treat yourself to a 30- minute Back, Neck and Shoulder Massage to ease muscular tension and help calm down the mind. Massage therapy is a great way to warm and loosen the muscles and is known to increase the production of serotonin and dopamine. Following your session with time in a sauna is a great way to stimulate heat shock proteins that help combat illness, anti-ageing and provide warmth in the winter. 

3. Try an IV drip loaded with antioxidants 

IV drips packed with vitamins, minerals, and antioxidants offer a quick energy boost to combat winter fatigue. They not only improve hydration but also strengthen immunity and detoxify the body with ingredients like Vitamin C, B-complex, and glutathione. While some argue they are quick fixes that may lead to neglecting proper nutrition, winter fatigue can make it hard to get enough nutrients from food alone, especially if you have dietary restrictions. When administered by a medical professional, IV drips can safely reenergise the body and help address dehydration, a common cause of fatigue. In winter, dehydration is especially common due to cold, dry air causing the body to lose moisture. IV drips can combat this directly by replenishing lost fluids, while you should also aim to drink 8-10 glasses of water daily. Water-rich foods, sparkling water, and herbal teas can help too, while limiting alcohol consumption, which dehydrates and worsens fatigue, is key. 

4. Stick to a sleep schedule 

If your energy levels are low and you’re experiencing fatigue, you may think the resolve is to sleep more. This is because your body clock doesn’t align with your sleep-wake cycle. Its natural circadian rhythm becomes disrupted, and its ability to regulate energy levels throughout the day is impaired. That’s why it is so important to create a sleep schedule and aim for eight hours of good sleep per night. To achieve this, avoid caffeinated drinks, alcohol, and large meals 2-4 hours before bedtime, as these can cause an energy spike that leads to disrupted sleep. Give yourself plenty of time to wind down with zero screen time, as the blue light radiation can confuse your body clock, keeping you awake for longer than necessary. If you’re struggling with insomnia, book in for a consultation with a GP who can provide guidance.  

5. Exercise to boost circulation 

In colder months, the body redirects blood flow away from muscles and skin to protect essential organs, often leaving us feeling lethargic, with tight muscles and dry skin. Taking part in activities that helps get the blood flowing can counteract this effect. Hot yoga, for instance, warms up the body from the inside out, increasing circulation, loosening tight muscles, and rejuvenates the skin. Pilates and HIIT (high-intensity interval training) are also great for boosting energy and improving overall fitness, making them ideal for staying active and energised during winter. Start slow and gradually build up to more intense workouts to avoid overexertion. 

Want to find out the differences between winter fatigue and seasonal affective disorder (SAD)? Read our feature on The Independent here: https://www.indy100.com/lifestyle/seasonal-affective-disorder