Nutritional Recommendations to Reduce Autumn Fatigue

Dyt. from Medstar Topçular Hospital Nutrition and Diet Department. Kevser Arslan made nutritional recommendations to reduce autumn fatigue.

The end of the holiday season with the fall, the decrease in air temperatures and chronic fatigue can cause pictures such as sadness, reluctance during the day, and constant sleepiness in many people. The human body may not be able to adapt immediately to the physical and psychological changes in this period. In this transition period, adequate and balanced nutrition of individuals in accordance with their age, gender and health conditions is important in terms of physical and mental performance.

Using the expression "Don't let your tiredness symptoms continue until spring", Dyt. Kevser Arslan made suggestions on the subject.

dit. Arslan said, “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.” said.

Dyt Arslam described the symptoms of autumn fatigue as follows:

“Autumn fatigue shows signs of excessive sleepiness, changes in appetite, especially high-carbohydrate foods, weight gain, fatigue or low energy.” said

Finally, Dyt Arslan, who made recommendations to pay attention to, said:

“It may be possible to spend this process more comfortably by paying attention to nutrition and lifestyle recommendations in the autumn transition.

Try to drink plenty of fluids: Especially water, mineral water, herbal tea, freshly squeezed fruit juice are very important in terms of fluid and electrolyte balance. Drinking plenty of water will reduce edema in the body and reduce the feeling of fatigue.

Include oily seeds in your diet: Raw seeds such as hazelnuts, almonds, walnuts, pumpkin seeds provide energy and are a very good source of magnesium, calcium, vitamin E and zinc, thus balancing blood sugar and helping to strengthen immunity.

Try to consume sea fish 2 days a week: Fish has an important place in the treatment of depression as well as being good for cardiovascular health with its Omega-3 and iodine content.

Drink water with cloves 2 days a week: Putting 1 teaspoon of clove in 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.

Take care to consume 4-5 portions of fresh fruit and vegetables a day: Care should be taken to include 1 portions of fruit and 2 portions of vegetables in a day's diet. In particular, fruits with high vitamin C such as blueberries and kiwi should be included. It is very important to include broccoli, cauliflower, onions and garlic in the diet as sulfur-rich vegetables.

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.

Walk for 150 minutes a week: The World Health Organization WHO states that walking for 150 minutes a week reduces the risk of chronic diseases and depression.

Do not forget the power of spices in nutrition: Include sumac, turmeric and cinnamon in your daily diet.

Pay attention to the regular functioning of your intestines: Unbalanced 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.

Consume natural products: Try to avoid processed, smoked and packaged products containing Mono sodium glutamate. ”