With autumn comes the drop in temperatures, rains and shorter days. With these adverse conditions, many begin to feel mentally and physically depressed. A part of the population usually suffers from autumnal asthenia. In other words, those changes typical of the new season will cause apathy, fatigue, sleep disorders, irritability or lack of concentration, among other symptoms.
Asthenia appears because our body has to adapt to changes in temperature and light. Some people adapt more quickly without experiencing any symptoms. Instead, others will find themselves lacking in energy and sadder.
This occurs by a sum of factors. On the one hand, the decrease in hours of sunshine, the drop in temperatures and rainfall. On the other, the return to routine and daily obligations. All of this can lead to autumnal asthenia. The good news is that it is temporary; it usually lasts a few days, at most a month.
What is the cause of asthenia in autumn
Melatonin is the main responsible for this situation of fatigue, apathy and lack of energy. This hormone is responsible for regulating sleep. By having fewer hours of light in autumn, our body will increase its production, which in turn will cause a drop in serotonin, the hormone of happiness.
Faced with this situation, we all wonder how we can prevent and combat autumnal asthenia. The ideal is to prevent its appearance to avoid the alterations it causes. At Yesfarma, we want to help you have enough energy to enjoy autumn. Here are some guidelines to prevent and combat asthenia.
Tics to prevent and overcome autumnal asthenia
One of the first recommendations we make to prevent asthenia in the fall is to expose yourself to the sun for at least 10 minutes a day. It is also important to get regular physical exercise. This will help your body to increase the production of serotonin to feel better inside and out. In this simple way, you will counteract the increase in melatonin by reducing the hours of sunlight.
Another resource in our hands to help the body adapt to the new season is to sleep the hours necessary to be well-rested. It is important to have a sleep routine or the same time to go to bed and an hour to get up. The ideal is to sleep between 7-8 hours. In case you have insomnia problems, remember that in our pharmacy, you can find food supplements that will help you fight these sleep disorders. They are indicated to fall asleep and to maintain sleep throughout the night.
Finally, we recommend that you follow a balanced diet rich in fruits and vegetables. If you still lack energy despite eating well, doing sports and resting well, it is best to add a multivitamin supplement to your diet that will give you that extra energy you need to cope with your routine. If you do not know which vitamin supplement to choose, contact us. We will help you.
Tips to overcome autumnal asthenia
If you think that you have symptoms of autumnal asthenia, especially severe, it is best to visit the doctor to receive specific guidance in this regard. However, some measures can be taken to reduce these annoying manifestations. Among them are the following.
Get more light
Available data indicate that up to half of the people who have symptoms of this type of asthenia could benefit from increased exposure to light. The idea is to spend more time outdoors so that you can make the most of the sunlight.
The most advisable thing would be to go to bed earlier and get up earlier, too. In this way, you could make better use of the morning light. In addition, you could use a “lightbox,” a bright lamp that you can expose yourself to for 30 minutes a day for additional light.
Daily exposure to sunlight helps the body secrete more serotonin, a neurotransmitter closely associated with controlling emotions and mood.
Exercise every day
It’s good to stretch after exercise.
Regular physical exercise can help you improve your mood.
Exercise and physical activity, in general, are considered excellent allies to improve mood and invigorate the body. Autumn is a good time for long walks or cycling. Nothing better than to take advantage of it.
Physical activity would also stimulate the production of serotonin and endorphins. The latter are hormones associated with the feeling of well-being and joy. When exercising, they would increase, and this would favour optimism and motivation.
Rearrange your life
It could be very convenient to review the perspective you have versus autumn. It may be automatically associated with sadness, and it should not be that way. While the weather and light require certain adjustments, these can also be very exhilarating.
The key is adaptability. The right thing to do is to concentrate on all those activities that can be done during the fall and that are enjoyable. Adjust your schedules to light times, redecorate your house, spend more time with your family or friends indoors. The options are many.
Get into a new habit.
A good antidote for autumn asthenia could be the acquisition of a new habit. Since a new stage begins, nothing is more appropriate than accompanying it with some new activity or a new habit.
Fall is a great time to reorganize your home, office or some part of it. It is also a good time to take a class on something that catches your eye or practice a relaxing hobby.
Include the fruits and vegetables of the season in your diet
Food would also influence mood. The most convenient thing would be to adopt a new diet in which fruits and vegetables are the protagonists. Asthenia could be fought with a good proportion of vitamins, fibre and protein.
Autumn offers a series of products that come like a glove. Among them are pumpkins, aubergines, mushrooms, pomegranates, grapes and mandarins, among others. On the other hand, it would be convenient to reduce the consumption of caffeine, alcohol, and tobacco consumption.