Fighting autumn fatigue

That’s it, we’re here! Without transition, autumn has arrived unannounced, and with it, a sudden drop in energy. Perhaps you too are affected? Don’t panic, seasonal changes are conducive to fatigue, even for the best, healthiest cyclists. Whether it’s the arrival of autumn or spring, this temporary fatigue is common. But where does it come from? Why during seasonal changes more than at other times? What are the signs, causes, consequences, and how can you overcome it?

By Jean-François Tatard – Photos: depositphotos.com

In autumn, many people feel more tired than at other times of the year. This loss of energy occurs when the cold returns and the days shorten. It must also be said that the energy accumulated during the summer has probably been depleted by the often intense pace of the September back-to-school period. But the decrease in light intensity and, more generally, the lack of sun, accentuated by the time change at the end of October, combined with a drop in temperatures, disrupt mood and the body. It’s not just psychological. Our internal clock stimulates less serotonin (the happiness hormone) and melatonin (the sleep hormone) secretion during this period. Hence the loss of desire and energy.

Some even feel irritable and in a bad, even anxious, mood. But most of the time, it’s primarily an unusual fatigue that surprises us. Less strength. Less desire. A drop in morale. Difficulty getting up. The need for a nap after lunch.

But no worries… In most cases, unless it’s seasonal depression, these symptoms eventually fade within a few weeks. This is the time it takes for the body to adapt to the situation and regulate itself metabolically, as it knows so well how to do in the face of any change. Nevertheless, if the problems persist for more than a month, we would still recommend consulting a professional.

Autumn fatigue can start to be felt around the time of the time change. At the same time that tree leaves fall. But it is possible to prevent it from settling in by investing in nutrition. Indeed, a diet rich in minerals will promote the intake of vitamins that the body needs during this period.

Here is a list of foods you can count on to maintain your energy level:

• Leeks
• Potatoes
• Carrots
• Fennel
• Endives
• Black radish
• Pumpkin
• Squash
• Cabbage

And for fruits:

• Apples
• Pears
• Chestnuts
• And still some grapes

The ultimate anti-fatigue remedy is vitamin C. It’s a must-have. You can find it in almost all citrus fruits, but you can also choose to take it as a supplement in tablet form. No more than 1g in the morning at breakfast. Beyond this amount, the body eliminates it, and avoid taking it too late, as it may disrupt evening sleep.

The other important vitamin to consume in winter when the sun becomes increasingly shy is vitamin D (the sunshine vitamin). Being very difficult to find in our diet, it can also be consumed as a supplement and as a one-month course.

And then, we suggest something that is not always easy to implement. Go to bed a little earlier if you can. In winter, we need at least half an hour more sleep. Along with nutrition, sleep is the best restorer.

In short, just remember that the body must readjust as the days shorten. A bit like going into “hibernation,” the metabolism will slow down during winter. There’s no need to push the machine too hard. The body will adjust. Just give it an adaptation phase. Depending on the individual, it takes more or less time to adjust. But you can also help your body, which will thank you for certain provisions you offer it. In addition to appropriate sleep and a varied diet rich in vitamins and minerals, why not occasionally supplement with dietary supplements specially formulated to meet your temporary needs?

And even if we understand that the motivation to exercise in winter is often harder to find than in summer, don’t forget that some of the benefits are multiplied during this period. First, it fights against depression. In summer as in winter, the body secretes endorphins, dopamine, and serotonin under the effect of exercise. The secretion of these neurotransmitters allows you to feel good in your body and mind. This is very useful in winter, when winter blues lurk. And then, you burn more calories in cold temperatures. It also helps fight infections. In cold weather, exercise stimulates immune defenses more. And then, you exercise outdoors. However, in winter, the only way to synthesize vitamin D is to go outside.

And if cycling is the problem, then take the opportunity to open yourself up to new activities… Swimming pools are heated, for example!

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