Welcome autumn. After months of suffocating heat the change of season is always a breath of fresh air, although sometimes both temperatures and our body insist on taking the opposite. Because in the shelter of the first sweater also arrive the weariness, apathy, weakness and even insomnia. It seems that in autumn not only the hair almost at the same rate as the leaves (yes, the popular wisdom of grandmothers is a fact: “Autumn is possibly the most complicated time for hair,” says Teresa Climent, graduate in Pharmacy and Technical Manager of Nuggela & Sulé), also falls the courage. So much so that the phenomenon even has a name: autumnal asthenia.
What is autumn asthenia?
But is there really a syndrome or is it just a desire to label that syndrome? discomfort What invades us when time begins to change? “Yes, there is autumnal asthenia. And it is produced by the effect that you have in our Circadian rhythms the reduction of sunlight levels in autumn and winter, which can alter the internal clock of the body and cause a feeling of depression, “answers Belén Acero, pharmacist also graduated in Nutrition and Dietetics and owner of the Avenida de América Pharmacy, in Madrid. In his apothecary, as in almost all of the country, the most frequent consultations Frequent During these days they are related to the lack of energy: “Give me something for the weariness“, “Is there anything that helps me to pay more?” (physically or intellectually), “I need some vitamins»…
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Temporary discomfort, isn’t it?
Our malaise sustains an industry that moves billions of euros, and although in many cases it remains in symptoms passengers who disappear within a few days, in others the issue is complicated and leads to what is known as Seasonal Affective Disorder (TAE) and is characterized, as defined in a joint work with other authors by the doctors in Psychiatry of the Hospital Clinic of Barcelona Antoni Benabarre and Eduard Vieta, specialized in affective disorders, “by the presence of episodes Depressive with hyperphagia (excessive increase in the sensation of appetite) and hypersomnia that occur recurrently when autumn-winter arrives”. In addition, “it is higher in women and more frequent in the age group between 20 and 40 years,” concludes their study.
It’s not usual. The sadness that causes us autumn becomes a serious problem rarely: “Its severe form affects a not very high percentage of the population,” he says. Bethlehem Steel. The rest, we deal for a few days, at most weeks, with autumnal asthenia and weariness that produces us, that in the case of women adds to the swing of emotions “That cause hormonal changes,” he explains.
But why are we so Tired in autumn? “It’s the beginning of a season full of changes,” says Irene Lezcano, psychologist and nutritionist at Nutritienda. “The most important are a decrease in Temperatures and shorter days when there are fewer hours of light. In addition, it is when we modify our Routines, both at work and in habits of our leisure. And that has its impact on the body. Don’t be alarmed, it’s totally normal.”
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Symptoms of autumn asthenia
Even if the thing remains in a minor issue, it is not to park it. Apathy, lethargy, lower energy, higher dream, concentration deficit, appetite for carbohydrates, laziness in general, changes in appetite, weight gain or slight loss …”, he lists Bethlehem Steel When we ask him about the symptoms.
But in addition to the physical signs, autumn asthenia affects above all in our mood: “anxiety and greater irritability” says Acero. ” The decrease in daylight hours affects the segregation of serotonin, known as the happiness hormone,” adds Irene Lezcano. “In addition to the decline, it also affects that the new Routines and obligations that diminish our leisure time generate us stress“.
How to overcome autumn asthenia
“Until our brain and body get used to these New cycles, schedules and changes in sunlight, it can take several days even two weeks,” he warns. Irene Lezcano, but there are some habits that help us adapt more quickly and that the specialist summarizes in these five:
In the same line points Bethlehem Steel. “The trigger of the discomfort It is the reduction of hours of sunshine, of light. This alters melatonin (its levels rise in our body while Slept) and causes the levels of the serotonin. That’s why we can combat autumn asthenia through our lifestyle: getting up and going to bed earlier to enjoy more hours of daylight a day, trying to have sleep habits and feeding hygienic, practice a little sport or walk every day for at least 30 minutes outdoors,” he explains.
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Keys to recovering energy
You can also cope with the apathy and the sadness of autumn taking care of what we eat. “It is very important to ingest all the nutrients that the body needs to function properly,” insists Irene Lezcano. Any particular food?, we asked the experts. “The classics,” he replies. Bethlehem Steel, “those that include vitamin d (because their levels usually fall when they have less exposure to the sun and also women tend to have deficiency after menopause) and vitamin B, which helps the body get more energy and limit stress.”
For its part, Irene Lezcano encourages to fill the Shopping cart with “mushrooms, pomegranates, hazelnuts, grapes… And cabbages and pumpkin, which are a source of vitamin C, essential to reduce weariness and the fatigue“.
Is it good to take any supplements?
“The most important thing is to carry out a feeding varied and healthy that provides all the nutrients you need, “he explains Lezcano. And, in the event that the diet presents a deficit in any nutrient, help yourself with a food supplement. “The Multivitamins contain a cocktail of vitamins and minerals very interesting in this regard, such as vitamins of group B, iron, magnesium… that help reduce fatigue or others such as vitamin E and C, which are antioxidants“, he says. In this sense, it also helps to take an extra “tryptophan, magnesium, gingseng tyrosine and some plant extracts such as ashwaghanda (Indian ginseng), schissandra berries and those of Goji“, he says. Steel.
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How to fall asleep faster?
The answer comes in the form of melatonin, “which contributes to reducing the time needed to fall asleep. A milligram of melatonin shortly before bed should be enough. Although before taking this or any other supplement It is important to consult with a professional to assess the situation in a personalized way, “he concludes Lezcano.
5 foods that improve mood in autumn
Autumn is the time Golden from some of the foods that best boost morale. According to the experts of the company specialized in Health & Wellness Juice Plus +, these are the ones we must now include in the shopping cart to overcome the asthenia.
- Mushrooms. They are at their best, have very few calories and balance blood sugar thanks to their high fiber content. They are antioxidants because of their high levels of Vitamin C and fight against anemia because they are a very good source of iron.
- Chestnuts. Low in calories, rich in fiber and vitamin B, produce improvements in the nervous system, and also help make the skin smoother. In addition, they contain a high amount of iron, which prevents fatigue.
- Avocado. It contains high levels of potassium, which help reduce blood pressure. In addition, it is very good for the heart since it has oleic acid, which favors good cholesterol and reduces bad. And it’s rich in fiber.
- Pumpkin. This vegetable is sweeter than most, but is not considered a food rich in sugar. It is great for those people somewhat reluctant to green leafy vegetables.
- Eggplant. It provides few calories, is rich in phytonutrients, minerals and vitamins.