Find out how to cope with the tiredness and lack of vitality associated with the change of season.
Keys to overcoming autumnal asthenia Corbis
Autumn is here, and with it begins the return to routine, the shortening of the days and the drop in temperatures. All this can cause tiredness, sleepiness, weakness and feelings of sadness, clear symptoms of autumnal asthenia.
Experts recommend not giving too much importance to low mood, since in most cases, it does not last too many days, but there are healthy habits that help easily and simply to face this feeling.
A healthy and balanced diet should be carried out. Foods rich in vitamins and fibres help the proper functioning of the nervous system and stimulate the production of neurotransmitters that regulate emotions. Therefore, it is recommended to consume fruits, vegetables, nuts, legumes, fish and dark chocolate daily.
Exercising secretes endorphins and keeps your mood high, so it is highly advisable to practice it regularly. We must find a sport that adapts to our physical conditions, schedules, and tastes to maintain interest in it always and not only in the first days that it begins to practice.
In addition, special attention must be paid to rest. It is interesting to set a fixed time to go to bed and get up, which allows you to sleep between seven or eight hours a day. The nap helps you recover throughout the day, but it should never exceed twenty minutes for it to have that effect. Sleeping longer during the day reduces the quality of your night’s sleep.
If you need extra help, you can take supplements enriched with vitamins and amino acids or revitalizers such as royal jelly or ginseng, which can be found in any pharmacy. If the bad mood lasts longer than it should, it is advisable to go to the doctor to get under its treatment.
Autumnal asthenia. Keys to face it
Although we usually associate it with spring, asthenia also appears in autumn. We must first know that it is not a disease but a temporary syndrome that causes several symptoms: lack of sleep, tiredness, difficulty concentrating, muscle weakness, apathy or sadness. In other words, our vitality is diminished for no apparent reason.
The main reason seems to be the reduction of hours of sunshine, which, together with the return to a routine, sometimes stressful, make the arrival of autumn difficult for some people.
But as we say, it is a temporary thing, so we need to adapt to the new season.
The reason for asthenia
With the reduction of daylight hours, there is a change in hormones, which our body needs to accommodate.
If there is a hormone especially affected by daylight hours, melatonin is responsible for regulating factors such as sleep or body temperature.
Melatonin increases its production when there is less exposure to sunlight, which causes a decrease in serotonin, known as the “happiness hormone.” The result? an imbalance with which the symptoms of autumnal asthenia appear, such as fatigue and apathy.
The truth is that the fact of getting up day after day, even at night, can not only make us feel a certain sadness, but it can misalign our biological clock, governed by the light-dark cycles.
Finally, the drop in temperatures can affect the proper functioning of our immune system, which, together with not covering up enough, or entering sheltered places with strong heat that makes us sweat, will make it easier for us to end with the typical colds, which doesn’t help either.
Although no guideline ensures we get rid of going through these days of asthenia, some keys can help us cope better. Maintaining an orderly life, where you get enough rest, exercise regularly, and eat a balanced diet, will help a lot. If you also reserve time each day to practice an activity that makes you feel especially good, it will be extra support.
Tips to overcome seasonal asthenia
Take advantage of the sunlight as much as you can: go for a walk between the sunniest hours, your body will reduce the presence of melatonin and create serotonin, your body will thank you for being less tired. Eat healthily, take advantage of our Mediterranean diet to have a healthy diet. It would be best if you had a good supply of vitamins and nutrients to keep your health in shape during the fall. Exercise is essential. Practice sports daily. You can walk one hour a day, it will help you stay active and fit, and you will sleep better at night. Adapt your routines and schedules to the new season. The days seem shorter, the work and study times we must also adapt to our day-to-day. Everything in its own time, avoid accumulating tasks that make you feel more stressed. The importance of spending time with yourself. Find activities that make you happy to do in your free time. Sign up for dance or cooking classes, read or listen to music. Spend more time, and it will make you feel motivated and restore your internal balance.
Foods that help you in autumn
Autumn is a season loaded with many and varied seasonal foods that we can take advantage of to improve autumn asthenia. Keep in mind that a healthy and varied diet is essential to always be well at any time of the year. And in autumn, we especially need to include good foods, which contain vitamin B12 is very important to combat depression. We want to nourish our interior with foods that strengthen our organs.
Seasonal fruits and vegetables
Include fall vegetables such as cauliflower, artichokes, mushrooms, spinach or zucchini in your diet. And what about the queen of autumn? Pumpkin is a great ally this season, also sweet potatoes, chard or leeks.
Fruits help you too; tangerines and avocados are here! Take advantage of the richness of citrus and other seasonal fruits such as quinces, persimmons or pomegranates. If you like nuts, these are also a good source of tryptophan and will help you this fall.
Look how much variety we started with the first full month of fall, October!
seasonal fruits and vegetables October