Autumn asthenia is a fairly common syndrome related to the seasonal and climatic changes typical of the season. And it is that when autumn arrives many people feel more tired, apathetic or with less energy than normal.
Seasonal changes tend to upset the body, making it more difficult to adapt to the new season. In autumn, especially, with the drop in temperatures, the arrival of the rains or the reduction of hours of sunlight, you may notice more fatigue, exhaustion and not wanting to make plans. If you are aware of these changes and they worry you, you can relax, you are not the only one and there is a solution.
To begin with, autumnal asthenia is not a disease, it is a syndrome and usually lasts for a few weeks, the period that the body needs to adjust to the seasonal change. It has a scientific explanation and is produced by the lack of melatonin, the hormone responsible for regulating sleep. With the decrease in sunlight, melatonin increases, and with it the feeling of fatigue. On the other hand, serotonin decreases, thus generating drowsiness, fatigue and tiredness in general. Often times, this hormonal imbalance is also associated with greater difficulty concentrating and a reduction in defenses.
Recover Healthy lifestyle habits it is essential to face autumnal asthenia. Practicing physical exercise regularly, respecting the daily hours of sleep, dedicating time to leisure and hobbies, as well as maintaining a positive attitude are habits that will help you greatly to prevent or overcome this syndrome.
Food, meanwhile, is key to maintaining a good physical and emotional health, becoming an important factor to take into account to combat autumnal asthenia. The diet must be healthy and balanced, prioritizing foods rich in vitamins and minerals such as fruits and vegetables. However, there are foods that due to their nutritional contribution are more beneficial and effective than others to provide extra energy and good spirits.
Legumes and nuts to increase energy. It is proven that for the body to function properly it needs to eat good quality protein every day. Legumes and nuts are foods rich in high quality vegetable protein, low in saturated fat and rich in iron and minerals, a great source of 100% healthy energy.
Foods rich in Omega 3 for a good mood. Blue fish is a good ally to combat autumnal asthenia. Fish such as salmon, tuna, mackerel or sardines stand out for their richness in Omega 3 fatty acids, an essential nutrient that acts as a powerful neuroprotectant helping to improve the brain's cognitive functions, protecting it from oxidative damage and inflammation. Other foods rich in Omega-3 fatty acids are avocado, pumpkin, chia seeds, olive oil.
Vitamin C to strengthen the immune system. Vitamin C is essential to protect us against changes in temperature and for the production of white blood cells, those responsible for defending the body from external aggressions. There are many fruits and vegetables with a high content of vitamin C, such as oranges, tangerines, grapes and kiwis. However, there is also a long list of vegetables rich in vitamin C that you can include in your diet to keep your defenses at bay. Bell pepper, broccoli, spinach, garlic or basil are great sources of vitamins and the perfect allies to boost your immune system.
- Food to fight stress. On many occasions, the return to the routine after the summer is accompanied by fatigue and stress. The frenetic pace of day to day, schedules and obligations can cause anxiety and stress typical of autumn asthenia. To minimize its effects, there are foods that help combat stress such as asparagus, due to its high content of folic acid, fiber and vitamin B; the natural yogurt that helps to regenerate the intestinal flora and favors the production of serotonin; dark chocolate, high in antioxidants and magnesium, which reduces levels of stress hormones; lemons and oranges, citrus fruits rich in antioxidants and vitamin C, to stimulate the immune system and slow down cortisol levels; or the banana, which provide potassium and tryptophan with a great anti-stress effect.