With the arrival of the autumn months, when the sun is less visible, signs of fatigue are observed in a significant majority of the society. This state of feeling tired and unwilling can last until the end of winter. It can even be confused with symptoms of depression. For this reason, making dietary and lifestyle changes for all individuals in the transition to autumn months can ensure that the process until spring is more comfortable.
The symptoms of autumn fatigue are as follows:
- excessive sleep
- Appetite changes, especially a preference for high-carb foods
- Gaining weight
- Fatigue or low energy
It may be possible to spend this process more comfortably by paying attention to nutrition and lifestyle recommendations in the autumn transition. Here’s what you need to pay attention to:
1. Try to drink plenty of fluids
Especially water, mineral water, herbal tea, freshly squeezed fruit juice; It is very important in terms of fluid and electrolyte balance. Drinking plenty of water will reduce the edema in the body and reduce the feeling of fatigue.
2. Include oil seeds in your diet
Raw seeds such as hazelnuts, almonds, walnuts, pumpkin seeds balance blood sugar and help strengthen immunity, as they are a very good source of magnesium, calcium, vitamin E and zinc as well as giving energy.
3. Try to consume sea fish two days a week
Fish; It has an important place in the treatment of depression as well as being good for cardiovascular health with its omega-3 and iodine content.
4. Drink clove water twice a week
Adding a teaspoon of cloves to 1 liter of warm water and drinking it helps to remove toxins from the body and is good for chronic fatigue. In addition, cloves can support your weight management by reducing sweet cravings.
5. Consume 4-5 servings of fresh fruit and vegetables a day
In the daily diet, care should be taken to include two portions of fruit and three portions of vegetables in a day. Especially fruits high in vitamin C such as blueberries and kiwi should be consumed. It is very important to include broccoli, cauliflower, onions and garlic in the diet as sulfur-rich vegetables.
6. Pay attention to your biological rhythm
Adequate and quality sleep is one of the most important factors for increasing the quality of life. Starting the day more energetic and happier will reduce the risk of emotional eating attacks and depression during the day.
7. Walk 150 minutes a week
The World Health Organization WHO states that walking for 150 minutes a week reduces the risk of chronic disease and depression.
8. Do not forget the power of spices in nutrition
Include sumac, turmeric and cinnamon in your daily diet.
9. Take care of the regular functioning of your intestines
Imbalanced intestinal flora is very tiring for body health. If you are constantly experiencing constipation, you should definitely try to solve this situation by getting the support of a doctor and dietitian.
10. Consume natural products
Try to avoid processed, smoked and packaged products that contain Mono sodium glutamate.
