Winter Fatigue: Doctor Reveals Why So Many Women Feel Fatigued – and When to Seek Help
London, UK – A significant proportion of the UK population experiences heightened fatigue during the winter months, but for women, the issue can be particularly pronounced and linked to a complex interplay of hormonal shifts, nutritional deficiencies, and mental wellbeing, according to Dr. Lisa Lee.
Dr. Lee explains that winter tiredness isn’t always simply “winter blues,” and can signal underlying health concerns. While many attribute fatigue to shorter days and reduced sunlight, a deeper investigation into potential deficiencies and hormonal changes is often necessary.
Nutritional Deficiencies & The Importance of Testing
Vitamin D deficiency is a major contributor to winter fatigue, with Dr. Lee recommending supplementation for those with low levels. She also highlights the potential need for magnesium, noting that deficiency is common. Furthermore, she points out that individuals with darker skin, vegans, and those who don’t get much sun exposure may also need an iodine supplement.
Though, Dr.Lee cautions against self-treating with iron supplements. “Women should not take iron unless they have been diagnosed as deficient,” she says, as the body struggles to metabolise excess iron, which can build up and become harmful.
SAD & mood Changes
Around 35% of the UK population experiences some form of mood change during winter, ranging from mild winter blues to significant depression, known as Seasonal Affective Disorder (SAD). Dr. Lee confirms that much winter fatigue is linked to SAD.
Hormonal impact,Especially During Perimenopause
Hormonal fluctuations considerably impact women’s energy levels,particularly during life stages like perimenopause. Dr. Lee explains that oestrogen levels can fall by up to 90% during perimenopause. This decline impacts the production of serotonin and melatonin, perhaps leading to low mood, poor sleep, and reduced energy.
Hot flushes and night sweats, experienced by 80% of women, further disrupt sleep. Falling progesterone levels can also contribute to anxiety and restlessness by reducing GABA – the brain’s calming chemical – making it harder to sleep. low oestrogen can also impair cognition, sometimes referred to as “brain fog,” causing mental exhaustion.
Lifestyle Changes for Increased Energy
Dr. Lee emphasizes that even small lifestyle adjustments can significantly improve energy levels. She recommends regular exercise, even a 10-15-minute walk once or twice a day, to stimulate circulation, oxygen flow, and activate the body’s energy factories – the mitochondria.
Weight loss is also advised, as reducing body weight lessens strain on the heart and improves mental wellbeing, leading to increased energy. Dr. lee notes that losing one pound of fat takes four pounds off the knees and seven pounds off the spine.
Managing stress through techniques like mindfulness, meditation, the 4-7-8 breathing technique, and Cognitive Behavioral Therapy (CBT) can also improve sleep quality. NHS Talking Therapies offers free self-referral for those seeking support.
