{"id":1609,"date":"2019-10-21T17:36:54","date_gmt":"2019-10-21T15:36:54","guid":{"rendered":"https:\/\/www.biofar.fr\/?p=1609"},"modified":"2019-10-21T17:40:51","modified_gmt":"2019-10-21T15:40:51","slug":"comment-lutter-contre-la-fatigue-a-lapproche-de-lhiver","status":"publish","type":"post","link":"https:\/\/www.biofar.fr\/en\/comment-lutter-contre-la-fatigue-a-lapproche-de-lhiver\/","title":{"rendered":"How to fight tiredness when winter is coming?"},"content":{"rendered":"<p class=\" translation-block\">Long winter evenings, night travels, artificial light at work\u2026 The winter period is accompanied by a decrease in exposition to light. This leads to a less important synthesis of melatonin, also known as sleep hormone, which manages the circadian cycle. This reduction leads to the feeling of fatigue felt in winter, which is nothing but a biological adaptation.<\/p>\n<p><!--more--><\/p>\n<h2>Tiredness: what is it?<\/h2>\n<p class=\" translation-block\"><strong>Tiredness<\/strong> is a <strong>subjective feeling<\/strong> related to the difficulty of acting after work or physical effort, intellectual or mental considered <strong>excessive<\/strong>. Three types of tiredness can be distinguished: <strong>physical fatigue, nervous fatigue<\/strong> and <strong>respiratory fatigue<\/strong>. Generally, they are interdependent. If fatigue sets in regularly (more than six months), it is considered as <strong>pathological<\/strong> and called <strong>asthenia<\/strong> or even <strong>chronic fatigue<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h2>What are the characteristics of different types of tiredness?<\/h2>\n<p class=\" translation-block\">Muscle fatigue is the inability of some muscles to produce the strength needed to perform a task. The consequences are an <strong>inability of muscle fibers to contract, insufficient energy resources<\/strong> and a <strong>decrease in nervous message transmission<\/strong>.<\/p>\n<p class=\" translation-block\">Respiratory fatigue is due to a <strong>lack of oxygen in the body<\/strong>, allowing the vital muscles and organs to be properly supplied. It is usually felt during intense or prolonged physical exercise.<\/p>\n<p class=\" translation-block\">Finally, nervous fatigue is expressed by the inability of the <strong>central nervous system<\/strong> (CNS) to activate muscles to maintain a <strong>constant level of strength<\/strong>. When the maximum capacity of the CNS is reached, this force can no longer be maintained.<\/p>\n<p>&nbsp;<\/p>\n<h2>What are the causes of tiredness?<\/h2>\n<p class=\" translation-block\">Tiredness can result from <strong>several causes<\/strong>. The most common are <strong>lack of sleep, intellectual or physical overwork<\/strong>, or even an <strong>underlying disease<\/strong> such as diabetes, cancer or respiratory disease. <strong>Dietary imbalance<\/strong> has a significant influence on fatigue, especially in the case of diet or undernourishment. At the time of menstruation or menopause, women are more likely to be tired due to a <strong>lack of <a href=\"https:\/\/www.biofar.fr\/en\/nos-produits\/fer-acide-folique\/\">iron<\/strong><\/a> or even anemia. Therefore, it is important to <strong>ensure that your daily iron needs<\/strong> are met to limit fatigue. It is found in high quantities in red meat, lentils and offals.<\/p>\n<h2>How to fight tiredness?<\/h2>\n<p>Follow our 5 tips to fight tiredness!<\/p>\n<ol>\n<li class=\" translation-block\"><strong>Focus on restful sleep<\/strong>: go to bed at a <strong>set time<\/strong>, with enough time for long nights. Set goals: go to bed 30 minutes earlier for a week.<\/li>\n<li class=\" translation-block\"><strong>Avoid stimulants<\/strong>: prefer <strong>herbal teas<\/strong> or <strong>infusions<\/strong>, without theine or caffeine, at the end of the day.<\/li>\n<li class=\" translation-block\"><strong>Relax: read 30 minutes before going to bed.<\/strong> Learn to <strong>manage your stress<\/strong> and relax. Stress is one of the main causes of nervous fatigue. Consult our <a href=\"https:\/\/www.biofar.fr\/en\/votre-stress-sous-controle\/\">article<\/a> to discover all our tips.<\/li>\n<li class=\" translation-block\"><strong>Be physically active on a regular basis.<\/strong> However, avoid late physical activity as it <strong>activates the metabolism<\/strong> and makes it more difficult to fall asleep.<\/li>\n<li class=\" translation-block\"><strong>Take care of your diet:<\/strong> make sure you have a <strong>balanced diet<\/strong> by eating fruits and vegetables for their intake of <a href=\"https:\/\/www.biofar.fr\/en\/nos-produits\/multivitamines\"><strong>vitamins<\/strong><\/a>, <a href=\"https:\/\/www.biofar.fr\/en\/nos-produits\/12-vitamines-12-mineraux\/\"><strong>minerals<\/strong><\/a> and <strong>trace elements<\/strong>. Some scientists have shown that fatigue is one of the symptoms of <a href=\"https:\/\/www.biofar.fr\/en\/nos-produits\/vitamine-c-acerola-500\/\"><strong>vitamin C<\/strong><\/a> deficiency.<\/li>\n<\/ol>\n<p><a href=\"#_ftnref1\" name=\"_ftn1\">[1]<\/a> Dictionnaire m\u00e9dical de l\u2019Acad\u00e9mie de M\u00e9decine, 2018<\/p>\n<p><a href=\"#_ftnref2\" name=\"_ftn2\">[2]<\/a> Xavier Barbier, Les m\u00e9canismes de la fatigue\u00a0: Partie 4, Fatigue nerveuse et conclusion, 2012<\/p>","protected":false},"excerpt":{"rendered":"<p>Longues soir\u00e9es d\u2019hiver, trajets la nuit, lumi\u00e8re artificielle au travail\u2026 La p\u00e9riode hivernale s\u2019accompagne d\u2019une baisse d\u2019exposition \u00e0 la lumi\u00e8re. Cela entra\u00eene une synth\u00e8se moins importante de la m\u00e9latonine, aussi appel\u00e9e hormone du sommeil, et qui g\u00e8re notamment le cycle circadien. Cette r\u00e9duction entra\u00eene cette sensation de fatigue ressentie en hiver, qui n\u2019est autre qu\u2019une&hellip;<\/p>","protected":false},"author":3,"featured_media":1610,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[21],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment lutter contre la fatigue \u00e0 l\u2019approche de l\u2019hiver ? - Biofar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.biofar.fr\/en\/comment-lutter-contre-la-fatigue-a-lapproche-de-lhiver\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comment lutter contre la fatigue \u00e0 l\u2019approche de l\u2019hiver ? - Biofar\" \/>\n<meta property=\"og:description\" content=\"Longues soir\u00e9es d\u2019hiver, trajets la nuit, lumi\u00e8re artificielle au travail\u2026 La p\u00e9riode hivernale s\u2019accompagne d\u2019une baisse d\u2019exposition \u00e0 la lumi\u00e8re. Cela entra\u00eene une synth\u00e8se moins importante de la m\u00e9latonine, aussi appel\u00e9e hormone du sommeil, et qui g\u00e8re notamment le cycle circadien. Cette r\u00e9duction entra\u00eene cette sensation de fatigue ressentie en hiver, qui n\u2019est autre qu\u2019une&hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.biofar.fr\/en\/comment-lutter-contre-la-fatigue-a-lapproche-de-lhiver\/\" \/>\n<meta property=\"og:site_name\" content=\"Biofar\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-21T15:36:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-10-21T15:40:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2019\/10\/AdobeStock_203366766_vitalite\u0301.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"1365\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julien Pitras\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.biofar.fr\/#organization\",\"name\":\"Biofar\",\"url\":\"https:\/\/www.biofar.fr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.biofar.fr\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2018\/07\/logo@2x.png\",\"contentUrl\":\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2018\/07\/logo@2x.png\",\"width\":376,\"height\":144,\"caption\":\"Biofar\"},\"image\":{\"@id\":\"https:\/\/www.biofar.fr\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.biofar.fr\/#website\",\"url\":\"https:\/\/www.biofar.fr\/\",\"name\":\"Biofar\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/www.biofar.fr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.biofar.fr\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-GB\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/www.biofar.fr\/en\/comment-lutter-contre-la-fatigue-a-lapproche-de-lhiver\/#primaryimage\",\"url\":\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2019\/10\/AdobeStock_203366766_vitalite\u0301.jpeg\",\"contentUrl\":\"https:\/\/www.biofar.fr\/wp-content\/uploads\/2019\/10\/AdobeStock_203366766_vitalite\u0301.jpeg\",\"width\":2048,\"height\":1365,\"caption\":\"Beautiful couple in love having fun carrying piggyback - freedom concept\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.biofar.fr\/en\/comment-lutter-contre-la-fatigue-a-lapproche-de-lhiver\/#webpage\",\"url\":\"https:\/\/www.biofar.fr\/en\/comment-lutter-contre-la-fatigue-a-lapproche-de-lhiver\/\",\"name\":\"Comment lutter contre la fatigue \u00e0 l\u2019approche de l\u2019hiver ? 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