It is a typical malaise of the change of season. It causes fatigue, drops in energy and physical and mental exhaustion. Here's how to recognize and deal with it
Tired, listless and with little desire to do. L'autumn asthenia it is a very common seasonal disorder. It causes various ailments such as sluggishness, exhaustion and lack of concentration that can interfere with the quality of life by making normal daily activities more difficult. Those suffering from autumn asthenia feel with low batteries and low of energy since the morning. "The body's biorhythms are regulated by the alternation of light and dark. With the arrival of autumn, the body is greatly affected by less exposure to the sun, "explains nutritionist Valentina Galiazzo, specialist in clinical biochemistry. "The latter favors the decrease in the production of some hormones of the nervous system such as serotonin and melatonin and promotes their onset," says the expert, who here suggests what to do to combat autumn fatigue.
Pay attention to lifestyles
To combat autumn asthenia, first of all you need to pay attention to lifestyles. Incorrect habits can favor its onset. «The advice is to eat meals at regular times and sleep at least 7-8 hours a night. It is also necessary to limit the consumption of exciting drinks based on caffeine and alcohol. They alter the quality of the night's rest and consequently make them less agile and more sluggish during the day . Finally, beware of cigarette smoke. "Nicotine could worsen the situation because it is able to alter the sleep-wake rhythm," warns the expert.
The diet that helps
To stay away from autumn asthenia, the daily intake of foods rich in B vitamins is useful. "They have a double advantage. On the one hand, they help you rest better at night because they are involved in the production of hormones that promote relaxation. On the other hand, they help you feel less tired during the day because they are essential for transforming food into energy. Excellent sources are fish, chicken and turkey meat, eggs and seasonal green vegetables such as broccoli, cabbage and cabbage. Vegetables are also rich in water, which is essential for keeping the body and brain well hydrated and counteracting the feeling of tiredness ". In the menus it is then necessary to focus on foods that ensure tryptophan, a precursor of serotonin, the hormone that positively influences mood and sleep. "It is found in whole grains such as spelled, rice, oats, rye which are a good source of energy, in lentils and legumes in general, in low-fat dairy products such as ricotta and yogurt" advises nutritionist Valentina Galiazzo.
Do physical activity in the open air
Moving in the midst of nature can help counteract autumn asthenia. "On the one hand, exposure to sunlight helps regulate sleep and sleep better. In fact, it promotes the production of serotonin which is transformed in the dark into melatonin, the hormone that promotes rest. On the other hand, physical activity stimulates the production of endorphins, hormones that help you feel motivated and full of energy ".
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