Are you often feeling tired or sluggish? Are you lacking energy and concentration at work? Here are some practical tips that help you fight winter fatigue and improve your energy levels quickly.
Often a short walk in fresh air can work wonders.
The positive effects of walking have been shown in a number of studies. Walking increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine. In addition to that walking can help reduce anxiety, depression, and a negative mood.
Instead of grabbing your next cup of coffee just go for a walk and feel the difference!
The positive effect of walking is enhanced in nature, this is the result of a study conducted in Japan.
In fact in Japan Shinrin Yoku or "forest bathing" is even considered a form of therapy. In English, Shinrin Yoku means "taking a bath in the atmosphere of the forest".
The sight of the green trees and the pure nature has a calming effect on the body and mind. These are just some effects associated with forest bathing:
By the way, forest bathing also works in the winter. Did you know that the essential oils and terpenes of coniferous trees have a refreshing and healing effect on your body?
Outdoor sports are excellent for keeping your body and mind fit. Nordic walking, cycling or hiking usually work until late in the autumn. But what about winter when temperatures fall below zero?
In Finland, the home country of AAVALABS, we are looking forward to winter sports: skating, skiing or ice hockey.
And of course there is one more insider tip that we don't want to keep from you.
Here in Finland people have been swearing by "avantouinti" - ice hole swimming - for decades. The effect is amazing and the resulting energy boost can stay with you for the rest of the day!
Yes, you read that right. Ice swimming involves making a hole in the ice of a lake or in the sea. Warm yourself up in the sauna first and then dive into the ice-cold water!
Many Finns swear by the healing and invigorating effects of the icy baths. There are even associations and clubs whose members meet in winter for ice bathing and sauna. In the meantime, the positive effects on health have also been shown in scientific studies.
Fact is: The tingling feeling AFTER a dip in icy water simply indescribable!
Vitamin D is an extremely important vitamin that has powerful effects on several systems throughout your body. Direct sunlight on the skin stimulates the body's own vitamin D production. The easiest (and cheapest) way to get enough Vitamin D is through exposure to sunlight, at least in theory.
In the winter, it's pretty much impossible to produce vitamin D from the sun if you live 37 degrees above the equator, because the sun never gets high enough in the sky for its ultraviolet B rays to penetrate the atmosphere. Even foods containing vitamin D are of limited help, as the recommended values of 800 IU (20 µg) of vitamin D can hardly be achieved through diet. This is true regardless of whether you eat animal-based foods or prefer a purely plant-based diet.
For this reason Public Health England recommends supplementation of vitamin D during winter or throughout the year to certain groups of people:
PHE advises that in spring and summer, the majority of the population get enough vitamin D through sunlight on the skin and a healthy, balanced diet. During autumn and winter, everyone will need to rely on dietary sources of vitamin D. Since it is difficult for people to meet the 10 microgram recommendation from consuming foods naturally containing or fortified with vitamin D, people should consider taking a daily supplement containing 10 micrograms of vitamin D in autumn and winter.
People whose skin has little or no exposure to the sun, like those in institutions such as care homes, or who always cover their skin when outside, risk vitamin D deficiency and need to take a supplement throughout the year. Ethnic minority groups with dark skin, from African, Afro-Caribbean and South Asian backgrounds, may not get enough vitamin D from sunlight in the summer and therefore should consider taking a supplement all year round.
Our vitamin D contains Extra Virgin Olive Oil to improve absorption and supports the normal function of bones, muscles and the immune system. Especially in the dark winter months the blend is ideal for ensuring a sufficient supply of vitamin D.
Sounds of nature such as the rustling leaves, birdsong or the sound of waves have an amazing effect on the body.
They can help to reduce stress, sleep better or help to r negative thoughts. Even with tinnitus, sounds from nature can be helpful.
The easiest thing to do, of course, is simply to go out into nature and sharpen your ears.
But what can you do if, for example, you have a job and can't get out in nature much or you live in the middle of the city jungle?
Here too there is a solution. There are various apps with relaxing nature sounds. Alternatively you can find good recordings on cds, Youtube or other similar channels.