The Importance of Lunch Breaks in Combating Seasonal Fatigue
As the days grow shorter and the sunlight becomes a rare commodity, many people find themselves battling seasonal fatigue. This is not just a matter of feeling tired; it can significantly impact mood, energy levels, and overall well-being. According to Brenig Moore, a health and safety and technical officer from Astutis, taking regular breaks during the workday is essential, especially during the darker seasons of autumn and winter.
“Lunch breaks matter all year round, but more so over the darker seasons of autumn and winter,” he said. “It’s a basic safety requirement to get out and take a small walk for at least ten minutes to boost your alertness, mood, and energy.”
The Role of Sunlight in Health
One of the main reasons for this advice is the lack of sunlight exposure. Unless you’re one of the lucky ones with a desk next to a window, you’re probably not getting enough sunlight—a vital source of vitamin D. This deficiency can have serious consequences, including:
- A negative impact on sleep and mood
- An increased risk of osteoporosis, a bone disorder
- A compromised immune system
- Seasonal depression
“A break in natural light helps keep serotonin [the happy hormone] levels stable and stops stress building up and overwhelming you,” Mr. Moore added.
Benefits of Taking a Walk
Taking a short walk during lunchtime isn’t just about getting some fresh air—it can also improve productivity. Mr. Moore explained that even just 15 minutes outdoors can help avoid the mid-afternoon slump that leads to mistakes, stress, and burnout. This can lower the risk of accidents both at work and at home.
However, it can be challenging to force yourself to step away from your desk during the winter. This is not only because of the cold weather waiting outside, but also due to the increased workload that typically occurs towards the end of the year.
“In winter, workloads spike, but powering through kills efficiency,” said Mr. Moore. “The people who pace themselves work smarter, not longer. A 30-minute break can save hours of tired mistakes.”
The Impact of Screen Time
Constant screen time can drain the brain, and stepping away at lunch resets concentration and judgment. Additionally, taking a brief walk can benefit your joints, which can become tight and sore due to our general decrease in movement levels.
“Colder weather tightens muscles, and what’s going to make that even worse is sitting in the same office chair all day,” he said. “Moving at midday resets posture and reduces aches that lead to long-term issues.”
Vitamin D Supplementation
Regardless of how much time you spend outside every day, the NHS still advises people to take a vitamin D supplement during the winter to combat the famously dreary British weather. It’s also key to ensure you are eating vitamin D-rich foods, including red meat, egg yolks, oily fish like salmon, liver, and fortified breakfast cereals.
The NHS recommended daily intake of vitamin D is 10 micrograms (mcg) for adults and children above the age of one.
Final Thoughts
As the winter months approach, it’s important to remember that taking regular breaks and ensuring adequate vitamin D intake can have a significant impact on your health and well-being. Whether it’s a short walk or a vitamin D supplement, these steps can help combat the effects of seasonal fatigue and keep you feeling your best throughout the colder months.