AS the clocks go back and the nights draw in many of us will experience a dose of the winter blues.

A lack of energy and feeling drained and irritable are probably the most debilitating symptoms, caused partly because lack of light means we produce less of the mood-boosting brain chemical, serotonin.

Celebrity life coach, Gladeana McMahon believes that many of us suffer unnecessarily from winter fatigue.

She says: "We are all particularly vulnerable to lowered energy levels at this time of year. Getting up in the dark and coming home in the dark after the clocks go back affects our mood and spirits.

"There's no need to put up with that. We should make a conscious effort to get our bodies and lifestyle fit for the demands of winter, otherwise it's easy for those symptoms such as lack of energy to gradually worsen without our noticing.''

She's helped devise a strategy to beat the blues, first by identifying our 'Fatigue Factor' - then taking action.

Many people, who are otherwise well and in good health, may have a 'Fatigue Factor' which can gradually worsen. It's caused by a combination of the following:

Darkness leads to a surge in melatonin, the hormone that makes us sleep, so its harder to get up when the clocks go back.

Daylight triggers the hypothalamus gland in the brain to produce mood-boosting serotonin, so lack of it in winter means we have lower levels of the 'happy chemical'.

Lack of sunlight can mean we are deprived of essential vitamins which affects our immune system, leaving us more prone to colds and flu.

We tend to exercise less in the winter, eat stodgier food, and probably socialise less. This increases stress and fatigue levels and adversely affects sleep.

What you can take

Pharmaton Capsules are a natural holistic medicine containing extracts of Panax Ginseng with vitamins and minerals to relieve daily fatigue. Priced £8.99 or £15.99, from pharmacies and supermarkets nationwide.

Boots Feel The Difference Everyday Energy contains B vitamins and CoEnzyme Q10. Priced £7.50.

Around 91 per cent of women don't get enough iron in their diet, although an adequate intake is vital to maintain energy levels. Boots Multivitamins for Women, £6.99, includes iron and other key nutrients.

Berocca offers a high dose of B vitamins and other vitamins. It costs £4.89 to £8.99.

Pro Plus is suitable for the fast relief of temporary tiredness and contains caffeine. Priced from £2.15.

Find out your fatigue factor with this quiz, devised in conjunction with Pharmaton Capsules:

Questions

1. How often do you feel exhausted?

a) Never

b) Sometimes

c) Often

d) Always

2. How much sleep do you get each night?

a) Seven or more hours

b) about six hours

c) about five hours

d) Less than five hours

3. Would you describe yourself as:

a) Optimistic - there's lots to be grateful for

b) Forward looking - life's not that bad

c) A realist

d) Pessimistic - expect the worst

4. Do you do something just for you:

a) Two to three times a week

b) Once a week

c) Once every two to three weeks

d) Hardly ever

5. Which of the following sums up your attitude to facing new challenges at work?

a) Excited - it's good to try something new

b) Quite pleased - what's the worse that can happen?

c) A little nervous

d) Fed up with having to cope

6. When it comes to food:

a) My diet is pretty healthy without being faddy

b) I eat well most of the time

c) I don't eat well or that regularly

d) I eat junk food and often crave sugar

If you score mostly As

You have your fatigue factor under control, wisely knowing that you need to keep your life in balance. You eat sensibly, ensuring that your physical energy boosts your emotional fitness. Keep doing what you are doing. Don't worry about periods when you don't feel 100 per cent - there are always times when even the most energetic people can be challenged with 21st century living.

If you scored mostly Bs

Your fatigue factor is good but there are signs that it could worsen. You may well be losing some emotional energy by not fully fuelling your body with a well-balanced diet and sensible activity. Make some minor adjustments to your lifestyle. Perhaps you need a little more time to yourself? Get a little more exercise, see your friends and eat five daily portions of fruit and vegetables.

Mostly Cs

Your fatigue factor is getting high and could get even higher. You're prone to feeling under the weather and life may not seem as good as it once did. Your diet may be detracting from your well-being and you may not be receiving the vitamins and minerals you require. Have a 'life audit' - break down your life into major headings and list all the things you like about each area and why, and all the things you would like to change. Cut back on the amount of caffeine you consume.

Mostly Ds

Your fatigue factor is extremely high even though you sleep well. You're going through the motions pushing and feeling irritable and unable to cope because of fatigue. Consider taking immediate action. Make it a priority to look after you. Spend time with friends who are fun and supportive and ensure you see them even if you feel tired.