Top 5 Winter Fatigue Tips | Cincinnati Health Specialists

woman outside in winter covering her face wearing gloves

Winter is upon us and, unfortunately, many of us feel changes in our energy levels this time of year. With the sun going down earlier and darkness happening as early as 4pm, it can be hard to maintain that same level of energy you had in the spring and summer months. 

For many of us, winter fatigue negatively impacts our mood and therefore our well being, so let’s talk about how to stop this before it happens!

Amy Brenner, MD & Associates is a Cincinnati-based practice with aesthetics, weight loss, and wellness services. Our team uses our treatments ourselves and enjoys helping others feel significant results. Through our blog, HealthiHer® podcast, and social media, we love sharing any tips, tricks, and treatments to help winter fatigue and other symptoms.

Top 5 winter fatigue tips

It’s not uncommon to feel a big change in your energy levels once daylight savings time happens.

1. Get some movement every day.

Moving your body can greatly help feelings of winter fatigue or winter blues. There are a ton of ways you can get movement in, so choose something you genuinely enjoy doing! 

  • Dance
  • Walk
  • Yoga
  • Stretch 
  • Attend a workout class 
  • Clean your space 
  • Play a sport
  • Follow an at-home workout video
  • Ride a bike
  • Lift weights
  • Take the stairs
  • Choose a farther parking spot
  • Play with your pet or kids

Even if it’s a quick walk around your office or house, some movement is better than nothing! Exercise improves stress, symptoms of depression, mood, among many other benefits. Integrate a couple of activities you enjoy into your routine to help beat winter fatigue.

2. Be mindful of what you eat and drink.

A lot of foods and beverages can induce fatigue (like that turkey at your Thanksgiving meal), so opt for choices that boost energy instead!

Some energy-boosting foods include: 

  • Oats
  • Eggs
  • Chicken
  • Beans
  • Berries
  • Cottage cheese
  • Salmon
  • Nuts
  • Chickpeas
  • Avocado
  • Bananas
  • Spinach
  • Edamame

You should also avoid alcohol if you’re experiencing fatigue. Alcohol can disrupt our energy levels because it impacts sleep, blood sugar, and other energy factors.

Energy-boosting drinks include: 

  • Water
  • Matcha
  • Smoothies
  • Coffee and tea in moderation
  • Other caffeinated drinks in moderation

While caffeine can boost energy levels and kickstart your day, it’s important to not overindulge. Having too much caffeine regularly can cause your body to be dependent on it. Not everyone reacts to the same amount of caffeine in the same way, so be conscientious about your intake.

3. Feed your brain! 

Your brain puts in a ton of work every day, helping your other organs function, processing your thoughts, controlling your motor skills, and oh yeah, helping you accomplish daily tasks! 

Help lower stress levels and boost your energy by doing things that “feed your brain” and awaken your senses, like:

  • Connecting with others in-person
  • Taking 10-minute breaks throughout your work day
  • Meditating
  • Listening to music

Listen to our podcast episode to learn more about different neuroscience tools to feed your brain: 

4. Get energy-boosting treatments.

There are several professional treatments for low energy that can help you beat winter fatigue. Getting these treatments while taking care of yourself through lifestyle choices work great to improve your energy levels during the cold months.

Related: The Best Fatigue Treatments in Cincinnati

Peptide Therapy

Peptide therapy is a way to reduce the symptoms and discomfort associated with decreased amino acid production. It helps with a wide variety of symptoms, including chronic stress, insulin resistance, mood, and memory. We can customize your peptides to align with your goals, whether it’s to increase energy, boost weight loss, or complement your overall wellness efforts.


NAD+ is a coenzyme of vitamin B3 and is required for your body’s cells to function. For older patients, NAD+ therapy is an effective fatigue treatment that replenishes NAD+ levels. 

5. Assess for medical concerns.

The most important winter fatigue tip we have is checking in with a medical provider to see if there is an underlying medical cause to your fatigue. 

It’s important to acknowledge whether there are any other causes of your fatigue other than the change of season. For many of our patients, this may be due to: 

Dr. Thieman discusses what your provider should do if you’re suffering from low energy:


Get more winter fatigue tips and treatments in Cincinnati at Amy Brenner, MD & Associates!

We have patients who visit us from all over the country for expert, transformative wellness services. We always work hard to create a personalized treatment plan for your needs. 

As a medspa and medical practice in Mason, Ohio, we have the unique ability to not only boost your overall health, but also help you enhance your outer beauty with aesthetic treatments.  

We offer a warm, friendly environment while providing the highest quality aesthetic treatments and wellness plans to help you look great and feel great.  

Get started today by using our virtual consultation tool or scheduling an appointment online.

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