Take care of the diet.
The nutrients that act on the nervous system, activate the defences and help us maintain the mood should not be lacking in our diet to face autumn asthenia. Among them, the most important are:
- Tryptophan: It is an essential amino acid key to the manufacture of serotonin to improve mood, and melatonin, which helps you sleep well. It is obtained through food, and we find it in eggs, dairy products, fish, meats, legumes (soy), nuts and some fruits (banana, pineapple and avocado).
- Iron: the tiredness, dizziness and lack of concentration so common with autumn asthenia can be caused by low levels of this mineral. Shellfish (cockles, clams, and the like), meats, fish, and legumes are the richest in iron. For better absorption of iron, take them in combination with vitamin C.
- Vitamins: To transform tryptophan into serotonin, vitamin B6 is necessary, so its deficiency can cause asthenia and nervousness. We find it in wheat germ, oily fish, nuts, legumes, whole grains and brewer’s yeast.
On the other hand, vitamins A, C and E are powerful antioxidants that help reduce oxidative stress that can cause ongoing asthenia. We find them in fruits, vegetables and greens.
- Omega 3 and Omega 6 fats: These fats are a fundamental component of the cell membrane, which is why they are essential for the proper functioning of the nervous system and the health of neurons. Oily fish is rich in omega 3, and sunflower and corn oil, in omega 6.
- Carbohydrates: The brain obtains energy through glucose obtained from carbohydrates. If we want to face autumnal asthenia, we need complex carbohydrates (better whole-grain bread, rice and pasta) and simple carbohydrates (fruits, sugar, honey). We must prioritize complexes since being slowly absorbed helps maintain blood glucose levels and have a satiating effect that prevents food anxiety attacks.
Sleeping the hours we need (between 7 or 8, depending on the person) and respecting sleep cycles is important because our mood also depends on it. It is better than the environment being completely dark and avoiding using electronic devices before going to sleep since they delay melatonin production, essential for sleep and rest.
Although it costs us to return to daily life’s routine and obligations and responsibilities, we must approach it as a new beginning and new opportunities and go back to habits little by little. The good news is that this stage is temporary, so we must be aware of it, accept our state of mind and do what is in our power to improve it. Make plans with family and friends and when you feel very overwhelmed, resort to quiet activities that relax you, such as reading, watching a series or doing a little meditation.
If the situation continues in time despite these measures, we can always consult a professional who will help us rule out other health problems and feel better.
To cope with autumnal asthenia, we list some tips that can help us overcome it (although, of course, these guidelines do not ensure that a person does not suffer asthenia):
- Take care of our diet: after the summer is a good time to detoxify the body of excesses and re-educate the body with healthy habits.
-The fall is a good time to return to maintain meal schedules.
Take advantage of this season’s food as they have the necessary nutrients for this time of year.
-The autumn fruits and vegetables provide us with vitamins and minerals to combat the cold and activate our defences.
Among the vegetables stand out:
-Conifers (cauliflower, Brussels sprouts) are rich in vitamin C and citric acid.
-The artichoke and the eggplant favour the digestion of fats and detoxify the body.
-Zucchini and pumpkin are rich in vitamins with antioxidant action and little energy. Indicated to purify the body.
-Mushrooms are rich in vitamins and minerals, a high percentage of fibre and very low energy value.
Among the fruits, the following stand out:
-The citrus fruits (oranges, tangerines) are rich in vitamin C that protect our mucous membranes and prevent colds.
-Pomegranate is a seasonal fruit with disinfectant action and contains citric acid that stimulates the action of vitamin C.
-More energetic fruits to combat low temperatures such as quince, custard apple and grape.
- Hydrate yourself. Drink plenty of water, between 1.5 and 2 litres a day. And as we have indicated before, enjoy the seasonal fruit juices gives.
- Eat five or even six times a day: in meals, experts recommend including a significant amount of carbohydrates such as rice or pasta
- Do sports daily: exercise promotes the release of endorphins, making it the best antidepressant.
- Choose a pleasant activity and dedicate a moment a day to it: finding a time to dedicate a few minutes, half an hour or an hour can become the injection of energy that a person needs. It is very convenient to seek shared leisure with family and friends and plan trips or excursions adapted to the new season
- Exposing yourself to the sun for at least ten minutes a day: preferably first thing in the morning.
- Eliminate exciting substances for the nervous system such as theine, caffeine and toxins such as alcohol and tobacco.
- Carry out intellectual activities that stimulate and motivate us.
- Sleep well: at least eight hours a day for optimal rest, following a sleep routine, that is, going to bed and getting up whenever possible at the same times
- And finally, let’s not forget that each person’s attitude is the most important thing in these periods of change and adaptation. Being positive and starting the day with energy is the main thing when facing this syndrome increasingly established among us. Remember that autumn is a beautiful time of the year that gives us spectacular landscapes and moments.