In general, there should never be time for moping. Yes, summer has passed, but this is not a reason for sadness at all. One of the important factors of a great mood is the general condition of the body. How to meet autumn with a great and cheerful mood?
The off—season is a conditionally comfortable time when we can adapt to the environment through a set of regulatory adaptive functions.
Changes in metabolism and the neuroendocrine system affect the activity of various physiological systems. Observations of the human condition show seasonal changes in activity: for example, the level of physical performance is minimal in winter and maximum in late summer – early autumn. Based on this, it is worthwhile to distribute and organize the work in such a way that the internal potential is enough for the entire winter period of biological “ rest”, and suddenly appeared cases and projects would not violate your plans.
Adapting to autumn-winter conditions and, first of all, to low temperatures, the total caloric intake increases. These changes are easy to follow, relying on seasonal and mainly local products, which are dominated by the amount of protein and fat. This can lead to some weight gain, which, if a diet adequate to the season is observed, it is easy to part with in the spring.
Strengthen the immune system. A very important moment in the period of adaptation to the autumn season. Help the body strengthen its protective functions with the help of vitamins that come with food. Adjust your diet so that it has enough antioxidants.
Where to look for antioxidants:
Vitamin C (ascorbic acid). Increases adaptation to cold and normalizes the outflow of lymph in the body. It is found in all citrus fruits, kiwi, cabbage, black currant, etc.
Vitamin P (bioflavonides). Normalizes pressure, protects capillary walls. It is found in the peel of lemons and oranges, rosehip, tomatoes, black currant.
Vitamin A (retinol). It guards the nervous system, helps the skin to be healthy and young, strengthens vision, prevents brittle and dry hair. It is found in milk, eggs, liver, orange and yellow vegetables and fruits. Vitamin A refers to those vitamins, most of which we should get from food.
Vitamin E (tocopherol). Protects the body from toxins. The lack of this vitamin can lead to increased fatigue and even anemia! It is found in sea buckthorn, cedar and almond nuts, white cabbage, pistachios, parsley, peas.
Vitamin B (a group of vitamins). It helps to fight stress, promotes a stable state of the nervous system, which is especially important during the transition period, participates in cellular metabolism, stabilizes blood sugar levels. It is found in nuts, potatoes, cottage cheese, cheese, legumes, seafood.
Do not forget, vitamins often work “in pairs”. For example, vitamin P does not allow vitamin C to disintegrate in the body, and the lack of vitamin E worsens the absorption of vitamin A.
If it seems to you that you are not getting the necessary vitamins with food, this is definitely possible in the fall, consult your doctor and choose the optimal vitamin intake scheme.
It is recommended to make preparations, ferment products, dry and freeze herbs, mushrooms, berries. Such products retain vitamins, and some, especially fermented ones, become even more useful.
Fermented foods include sauerkraut, kimchi, apple cider vinegar, kombucha, kvass, good quality yogurt and many others. Fermentation releases nutrients from food, making them more accessible to the body: for example, sauerkraut contains 20 times more easily digestible vitamin C than fresh.
First of all, it is worth paying attention to the diet recommended above, including prebiotics, dark green vegetables, coconut oil, turmeric, vegetables and fruits, fermented foods, and in some cases good probiotic preparations in the autumn and winter diet.
Stock up on phytoncides. How to meet autumn with a great and cheerful mood?
Phytoncides are biological substances that suppress and kill pathogenic bacteria. Garlic, onion, “northern” berries, cinnamon, cloves, pepper can boast of a high content of phytoncides. In the fall, the body should receive a shock dose of these substances.
To accomplish this task, for example, you can use an excellent folk remedy: chop half a head of garlic and half a lemon, pour two glasses of boiling water and insist in the refrigerator for a day (where we then store the drink). Take in the morning, before meals, one tablespoon of the mixture. To enhance the effect, rinse your throat before swallowing. If you have stomach diseases, consult your doctor before taking it.
In the cool season, the intensity of energy exchange is higher, so you can safely include more complex and nutrient-rich foods in the diet. These are legumes, grains, nuts, seeds and seeds, oils, food made from starchy vegetables. These foods are easier to digest and are better absorbed in winter than in summer, and give the body all the necessary vitamins and nutrients to maintain health.
Of course, sweets and comfortable meals should be a part of our life, but in moderation and in the best quality. Learn how to cook them yourself from whole seasonal gifts rich in vitamins and all the necessary minerals. Nutritious, warming and delicious dishes will brighten up gloomy evenings, cheer up and bring health benefits.
Move more and do sports. How to meet autumn with a great and cheerful mood?
Small physical exertion regulates the normal functioning of stress hormones and helps to transfer the temperature regime more easily. At least 15 minutes a day should definitely be given to light exercise. If you attend a fitness club, now is the time to increase the number of workouts per week. Do not forget about the huge benefits of hiking.
Walk 1-2 hours a day in any weather and your immunity will tell you: thank you.
Regular sports and yoga classes, appropriate to seasonal conditions, will help you to adapt to circadian rhythms more easily. Keep in mind that in winter, even healthy people have the highest indicators of blood pressure and contractile function of the myocardium, so choose moderate cardio loads.
Update your gym uniform. New beautiful clothes can work wonders with the mood and increase the level of motivation in training. Therefore, more fun from classes, better results, great mood. It will be much more pleasant to go outside after training.
You can always find safe and non—food-related ways to satisfy the emotions that you are eating: go to the cinema, chat with a friend, go to a party with a big company, meditate, treat yourself to beauty rituals – massage, bath and other pleasant procedures.
Autumn is not a reason for poor health and mood. This is the time to meet friends in cozy cafes, an excuse to put on a new coat, an opportunity to breathe special autumn air in nature. It is also the time to prepare the body for winter. Don’t waste this time!