Tips to Combat Cold Weather Impacts

Reduced sunlight and harsh cold temperatures are among the main factors contributing to fatigue during the winter months, according to French health authorities, which have issued a set of recommendations to help maintain energy and vitality during the season.

According to the French medical magazine Pourquoi Docteur?, one of the primary causes of winter fatigue is reduced exposure to sunlight, as shorter days limit the time people spend outdoors. 

This lack of sunlight can lead to vitamin D deficiency, which is associated with symptoms such as persistent tiredness, sleep disturbances, muscle weakness, pale skin, and a weakened immune system, according to research cited by the University of Nebraska–Lincoln.

The solution is relatively simple. France’s National Agency for Food, Environmental and Occupational Health and Safety recommends daily exposure to sunlight for 15 to 20 minutes to meet the body’s vitamin D needs. 

When sunlight is limited due to cold or rainy weather, experts advise consuming vitamin D-rich foods such as fatty fish, egg yolks, and cod liver oil.

Shorter daylight hours also disrupt the body’s biological clock. Reduced natural light causes the hormone melatonin to be released earlier, leading to increased sleepiness in the evening. 

Health experts therefore stress the importance of maintaining a regular sleep routine during winter, going to bed and waking up at consistent times, and ensuring 7 to 9 hours of sleep per night.

Cold weather itself is another major contributor to winter fatigue. When temperatures drop to zero or below, the body expends extra energy to maintain its internal temperature at around 37°C. 

The French National Health Insurance Authority explains that in cold conditions, blood vessels in the skin constrict to redirect blood toward vital organs, which can increase blood pressure and heart activity. 

At the same time, the body generates heat through increased muscle activity, consuming more energy.

To reduce the impact of cold, experts recommend wearing multiple layers of clothing and paying special attention to accessories such as hats, gloves, and scarves to protect the body from cold air.

To stay active and energized during winter, health authorities advise engaging in at least 30 minutes of physical activity daily, such as walking or cycling. 

A balanced diet is also essential, with an emphasis on seasonal fruits and vegetables rich in vitamins and minerals to support immunity and energy levels throughout the colder months.