{"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>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 <strong>m\u00e9latonine<\/strong>, aussi appel\u00e9e hormone du sommeil, et qui g\u00e8re notamment le <strong>cycle circadien<\/strong>. Cette r\u00e9duction entra\u00eene cette <strong>sensation de fatigue<\/strong> ressentie en hiver, qui n\u2019est autre qu\u2019une adaptation biologique.<\/p>\n<p><!--more--><\/p>\n<h2>La fatigue\u00a0: qu\u2019est-ce que c\u2019est\u00a0?<\/h2>\n<p>La fatigue est une <strong>sensation subjective<\/strong> li\u00e9e \u00e0 la difficult\u00e9 d\u2019agir apr\u00e8s un travail ou un effort physique, intellectuel ou mental consid\u00e9r\u00e9 comme <strong>excessif<\/strong><a href=\"#_ftn1\" name=\"_ftnref1\">[1]<\/a>. On distingue trois types de fatigue diff\u00e9rents\u00a0: la <strong>fatigue physique<\/strong>, la <strong>fatigue nerveuse<\/strong> et la <strong>fatigue respiratoire<\/strong>. En g\u00e9n\u00e9ral, ils sont interd\u00e9pendants. Si la fatigue s\u2019installe de mani\u00e8re r\u00e9guli\u00e8re, elle est consid\u00e9r\u00e9e comme <strong>pathologique<\/strong>. On parle alors <strong>d\u2019asth\u00e9nie<\/strong> voire de <strong>fatigue chronique<\/strong> lorsqu\u2019elle dure depuis au moins 6 mois.<\/p>\n<p>&nbsp;<\/p>\n<h2>Quelles sont les caract\u00e9ristiques des diff\u00e9rents types de fatigue\u00a0?<\/h2>\n<p>La fatigue musculaire correspond \u00e0 l\u2019incapacit\u00e9 de certains muscles \u00e0 produire la force n\u00e9cessaire \u00e0 la r\u00e9alisation d\u2019une t\u00e2che. Les cons\u00e9quences sont une <strong>incapacit\u00e9 des fibres musculaires \u00e0 se contracter<\/strong>, <strong>des ressources \u00e9nerg\u00e9tiques insuffisantes<\/strong> et une <strong>diminution de la transmission du message nerveux<\/strong>.<\/p>\n<p>La fatigue respiratoire est due \u00e0 une <strong>insuffisance d\u2019oxyg\u00e8ne dans l\u2019organisme<\/strong>, permettant d\u2019alimenter convenablement les muscles et organes vitaux. Elle est g\u00e9n\u00e9ralement ressentie lors d\u2019un exercice physique intense ou prolong\u00e9.<\/p>\n<p>Enfin, la fatigue nerveuse s\u2019exprime par l\u2019incapacit\u00e9 du <strong>syst\u00e8me nerveux central<\/strong> (SNC) \u00e0 activer les muscles pour maintenir un <strong>niveau de force constant<\/strong><a href=\"#_ftn2\" name=\"_ftnref2\">[2]<\/a>. Lorsque la capacit\u00e9 maximale du SNC est atteinte, le maintien de cette force n\u2019est plus possible.<\/p>\n<p>&nbsp;<\/p>\n<h2>Quelles sont les causes de la fatigue\u00a0?<\/h2>\n<p>La fatigue peut r\u00e9sulter de <strong>plusieurs causes<\/strong>. Les plus fr\u00e9quentes sont un <strong>manque de sommeil<\/strong>, un <strong>surmenage intellectuel ou physique<\/strong>, voire une <strong>maladie sous-jacente<\/strong> comme le diab\u00e8te, le cancer ou une maladie respiratoire. Le <strong>d\u00e9s\u00e9quilibre alimentaire<\/strong> a une influence importante sur la fatigue, notamment en cas de r\u00e9gime ou de sous-alimentation. Au moment des r\u00e8gles ou de la m\u00e9nopause, les femmes sont plus enclines \u00e0 \u00eatre fatigu\u00e9e du fait d\u2019un <strong>manque de fer<\/strong>, voire d\u2019une an\u00e9mie. Il est donc important de <strong>veiller \u00e0 r\u00e9pondre \u00e0 ses besoins journaliers en <\/strong><a href=\"https:\/\/www.biofar.fr\/nos-produits\/fer-acide-folique\/\"><strong>fer<\/strong><\/a> pour limiter la fatigue. On le retrouve en forte quantit\u00e9 dans les viandes rouges, les lentilles ou encore les abats.<\/p>\n<h2>Comment lutter contre la fatigue\u00a0?<\/h2>\n<p>Suivez nos 5 conseils pour lutter contre la fatigue\u00a0!<\/p>\n<ol>\n<li><strong>Misez sur le sommeil\u00a0r\u00e9parateur<\/strong>: couchez-vous \u00e0 <strong>heure fixe<\/strong>, en pr\u00e9voyant des nuits suffisamment longues. Donnez-vous des objectifs\u00a0: couchez-vous 30 minutes plus t\u00f4t pendant une semaine.<\/li>\n<li><strong>Evitez les excitants<\/strong>: privil\u00e9giez les <strong>tisanes<\/strong> ou des <strong>infusions<\/strong>, sans th\u00e9ine ni caf\u00e9ine, en fin de journ\u00e9e.<\/li>\n<li><strong>Relaxez-vous\u00a0: lisez 30 minutes avant de vous coucher<\/strong> et apprenez \u00e9galement \u00e0 <strong>g\u00e9rer votre stress<\/strong> et \u00e0 vous relaxer, le stress \u00e9tant une des causes principales de la fatigue nerveuse. Consultez notre <a href=\"https:\/\/www.biofar.fr\/votre-stress-sous-controle\/\">article<\/a> pour d\u00e9couvrir tous nos conseils.<\/li>\n<li><strong>Pratiquez une activit\u00e9 physique r\u00e9guli\u00e8re\u00a0: <\/strong>\u00e9vitez cependant la pratique tardive d\u2019une activit\u00e9 physique, car cela <strong>active le m\u00e9tabolisme<\/strong> et rend plus difficile l\u2019endormissement.<\/li>\n<li><strong>Prenez soin de votre alimentation<\/strong>: veillez \u00e0 avoir un <strong>r\u00e9gime alimentaire \u00e9quilibr\u00e9<\/strong> en consommant notamment des fruits et l\u00e9gumes pour leurs apports en <a href=\"https:\/\/www.biofar.fr\/nos-produits\/multivitamines\/\"><strong>vitamines<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/www.biofar.fr\/nos-produits\/12-vitamines-12-mineraux\/\"><strong>min\u00e9raux<\/strong><\/a> <strong>et oligo\u00e9l\u00e9ments<\/strong>. Certains scientifiques ont montr\u00e9 que la fatigue compte parmi les sympt\u00f4mes d\u2019un <strong>d\u00e9ficit en <\/strong><a href=\"https:\/\/www.biofar.fr\/nos-produits\/vitamine-c-acerola-500\/\"><strong>vitamine C<\/strong><\/a>.<\/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>\n","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":{"_acf_changed":false,"footnotes":""},"categories":[21],"tags":[],"class_list":["post-1609","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\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. 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