Three Steps to Fight Fall Fatigue
As the days grow shorter and the chill of late fall sets in, adjusting our daily routines can make a world of difference for both energy and mood.
Here are three tips to stay energized, active, and nourished during this time of year.
Add Morning Light 💡
Adding morning light therapy to your routine can be a game-changer for combating seasonal fatigue, especially during the late fall when natural sunlight becomes scarce. Morning sunlight is essential for signaling your body that it’s time to wake up and energize. When this isn’t readily available, light therapy boxes that simulate sunlight can be an effective alternative. These "Happy Lights" are affordable, easy to use, and can make a noticeable difference in your mood and energy levels. Look for a light box that provides 10,000 LUX and use it for at least 20 minutes each morning to help reset your internal clock and boost your overall well-being.
I purchased my light box for less than $50 on Amazon over 10 years ago and it still works great. It plugs right into my computer and I turn it on while I’m prepping for patients in the morning.
Have a Plan For Indoor Exercise
Having a plan for indoor exercise is essential as late fall and winter set in, especially in regions like Northern Michigan where weather conditions can make outdoor activities challenging. This is the perfect time to map out your indoor workout strategy to maintain consistency and energy. I always ask my patients what their winter exercise plan looks like and encourage them to invest in equipment such as a treadmill, stationary bike, or hand weights—affordable options can often be found on Craigslist or Facebook Marketplace.
Pro tip 👉🏼 Move your exercise to the morning hours this time of year for a daytime energy boost.
Plan Your Protein Earlier in the Day
Increasing protein intake earlier in the day can be a powerful strategy for combating seasonal fatigue. Protein helps stabilize blood sugar levels and provides sustained energy, which is especially important during the shorter, darker days of fall and winter. Starting your morning with a protein-rich breakfast can prevent mid-morning energy slumps, promote better focus and alertness, and encourage neurotransmitter production, improving mood and energy levels as your body adapts to seasonal changes.
Challenge yourself to get 30 grams of quality protein at breakfast!
If you experience significant energy dips or low mood during the fall and winter months, consider consulting with your healthcare provider. In addition to dietary and lifestyle adjustments, there are various nutritional supplements and prescription medications that may help address seasonal fatigue and mood disorders, including Seasonal Affective Disorder (SAD).
Are you ready to supercharge your health and wellness journey? I can help! As a board-certified Integrative & Functional Medicine physician, I can help you “think outside of the box and dig deeper with a variety of laboratory testing to help uncover the underlying root causes of your symptoms and create a plan personalized for you that goes beyond the prescription pad to incorporate diet/lifestyle change, nutritional supplements, holistic therapies, health coaching and more! Contact us to get started!