The short daylight hours and uncomfortable weather can dampen our spirits and require a “reset” to tackle everyday tasks. Amid physical, mental, and emotional downturns, our energy and mood need a boost. Is there an alternative to doping and doctors?
Movement
Why do we feel drained in the late days of autumn? The reason for this energy slump during the transitional season lies in our struggle to adapt to changing environmental conditions. Our bodies respond to shifts in atmospheric and temperature conditions with shortness of breath and muscle aches. These symptoms indicate coronary insufficiency and signal the need to combat a sedentary lifestyle. A lack of physical activity is a major contributor to feeling unwell during the dreary season. Movement enhances blood circulation, delivering more oxygen to the brain.
Exercising outdoors can speed up the elimination of toxins that trigger fatigue, sadness, and apathy. Physical activity causes blood vessels to expand, allowing the heart to receive more oxygen. Start your fitness journey with two 15-minute sessions per week, gradually increasing to 30 minutes twice a week, and then to 30 minutes three times a week. Opt for walking or biking.
Diet
It’s crucial to maintain a healthy body weight and avoid excess pounds. However, both being overweight and underweight can lead to feeling “off.” Even a full night’s sleep won’t restore energy if you’re not eating enough. Your meals should be regular, portions small, and the balance of proteins and carbohydrates should be just right. Don’t cut out carbohydrates entirely, as they are key to energy and optimism. Just focus on “healthy” sweets like fruit pastes, marmalade, and dried fruits. Your autumn diet should include foods rich in zinc, an “immunomodulating” trace element found in eggs, fish, sunflower seeds, and sesame.
If your diet lacks meat, fish, and dairy, you might harm your nervous system, blood cell formation, and metabolism due to a vitamin B12 (cyanocobalamin) deficiency, potentially leading to anemia. Nutritionists recommend a daily intake of 200 grams of cheese, kefir, yogurt, or milk. Foods rich in iron can help combat fatigue: this essential trace element is abundant in liver, shellfish, apples, fortified cereals, and legumes. A mixture of three parts carrot juice and two parts spinach juice can help with anemia (drink half a glass of this fresh blend three times a day before meals).
Vitamins
It’s time to say no to harmful habits! Smoking increases fatigue by preventing the body from absorbing oxygen. Those with unhealthy lifestyles often lack folic acid, which can lead to anemia. Vitamin B9 plays a crucial role in the maturation of red blood cells and the synthesis of DNA and RNA. Similarly, consuming alcohol will inevitably turn the illusion of increased energy into a state of depression. Alcohol consumption can lead to a deficiency in vitamin B1, which is essential for metabolism as glucose releases energy. Symptoms like fatigue, muscle weakness, and leg cramps indicate a thiamine deficiency, so it’s better to swap wine for grape juice. The B vitamins can be considered our energy reservoir.
These vitamins should be taken together rather than individually, as they have functional interconnections. Cramps, numbness, insomnia, and neuropathy due to a vitamin B6 deficiency can be treated with mushrooms, beef liver, egg yolks, or peanuts. For vitality, consume vitamin C, which is abundant in local seasonal fruits, vegetables, and greens: beets, carrots, cabbage, onions, and garlic. However, celery will take more energy to digest than you gain from it. The daily vegetable intake for an adult should be 0.5 kg. Nutritionists recommend eating at least five different fruits daily, preferably unsweetened varieties.
Color
Choose fruits in vibrant colors: red, orange, yellow. Bright peppers, carrots, tomatoes, oranges, mandarins, lemons, persimmons, nectarines, and peaches can enhance your endorphin activity, allowing your body to absorb vitamins and nutrients more effectively, providing you with new energy. You can read more about the correlation between the nutritional value of foods and their color here. On gray days with little sunlight, it’s also important to fill your surroundings with vibrant colors: studies have shown that a workspace decorated with red brick can boost an employee’s energy level, making them more productive. Bright clothing can also stimulate our enzymatic factory.
Revitalization
A quick way to perk up is to rub your fingers, earlobes, and the entire surface of your ears with vigorous upward motions. A 10-minute warm bath with squeezed lemon juice or half a cup of apple cider vinegar added to the water can also help. You can also infuse olive oil with dried lemon zest. Additionally, you can add a cup of salt, half a cup of baking soda, 10 drops of iodine, and a few drops of pine extract to your bath. In the bath, avoid using soap for rejuvenation; instead, rinse with a solution of apple cider vinegar.
Hygiene
When coordination is off, and productivity and reaction times decline, it’s time for a break. Fatigue is the body’s way of signaling a problem: it’s a protective measure against wear and tear. A half-hour nap can restore energy, improve focus, and lift your mood, while also protecting you from mistakes and accidents. Long-lived individuals regularly take daytime naps (at least every other day), which reduces the risk of sudden death from heart attack by a third.
Minimize your time in front of blue screens, as current content can be detrimental to your health. Remember that minor, occasional stress can stimulate the body’s functions, while chronic stress can suppress them. Avoid dwelling on negative thoughts if you don’t want to reinforce them in your subconscious, and steer clear of those who tend to complain about fatigue, sadness, and hopelessness: poor well-being is contagious.