The Deficit of Five Key Nutrients: Why We Feel Tired During the Holidays.

According to ТСН: The winter holidays significantly change our everyday lives: physical activity decreases, and hearty dishes and alcohol appear on the table. The short daylight hours further complicate the situation, leading to a deficiency of important nutrients. As a result, many people experience fatigue, exhaustion, and may even suffer from depression.

According to data, poor well-being during the holidays may result from a lack of beneficial nutrients. Certified nutritionist Josephine Smith points to elements that we often lack during this period and explains how to restore their levels.

Vitamin D

Due to a lack of sunlight in winter, many people suffer from a deficiency of vitamin D. This can lower immunity, cause sadness, and fatigue. To maintain normal vitamin D levels, the nutritionist recommends taking supplements and trying to walk more during the day, especially in the first half.

Magnesium

Stress, changes in daily routines, and alcohol consumption can lead to a magnesium deficiency, which is essential for the proper functioning of the nervous system, muscles, and sleep. If you notice sleep problems during the holidays, magnesium supplements may help improve it.

Omega-3 Fatty Acids

During the festive period, we often consume more convenience foods, which reduces the intake of fatty fish and plant sources of omega-3. These fats are extremely important for the cardiovascular system, the brain, and the body's overall inflammatory response.

Vitamin C and Zinc

During the holidays, due to decreased consumption of vegetables and fruits, the body suffers from a lack of vitamin C. Additionally, active gatherings with relatives put a strain on the immune system. According to the nutritionist, vitamin C combined with zinc can help strengthen immunity during this time.

Electrolytes

Increased alcohol consumption can lead to fluid loss and dehydration, affecting the balance of electrolytes such as sodium, potassium, and magnesium. Electrolytes are beneficial not only for athletes but also during increased alcohol consumption to improve hydration.

The nutritionist notes that December and January are times when dietary disruptions peak, negatively affecting energy and immunity. To improve well-being, it's recommended to add greens, citrus fruits, nuts, and fatty fish to your diet. If maintaining healthy eating is difficult, dietary supplements may come in handy.

Josephine Smith also outlined three main rules to help support the body during the holiday period:

• maintain water balance – try to consume between 2 to 3 liters of water daily;
• if necessary, use high-quality dietary supplements to get all the vitamins;
• follow the “half-plate rule”: fill half your portion with greens or vegetables.

Don't forget to consult a doctor before starting to take vitamin supplements.

In light of the winter holidays, it's worth paying attention to your diet and your body's ability to adapt to new conditions. A balanced diet and additional supplements can significantly impact your well-being, especially if you feel tired or have a weakened immune system. By maintaining a healthy lifestyle, you can enjoy the holidays without negative effects on your health.