You may be wondering how to avoid autumnal asthenia, and as we all know, our body must adapt to the new situation: lower temperatures and fewer hours of light.
In addition to fighting it, we must put the batteries to avoid the cold. Temperature changes and not getting the clothes right before leaving the house can complicate everything. It’s a matter of being prepared.
What is autumnal asthenia?
Let’s start at the beginning: what is autumnal asthenia? It is a state of fatigue, weakness and apathy that appears due to the difficulty that our body has to adapt to seasonal changes.
In addition, in the case of autumnal asthenia, there are changes in routines and schedules and the drop in temperatures and fewer hours of light, as we have already told you.
Logically, our body has to juggle to adapt to the new seasonal scenario. Hence, it is very important to stand up to him in the best way. The sooner we adapt, the better.
Autumnal Asthenia Leon: how to fight it Photo: Pexels
What Causes Autumn Asthenia
We have already anticipated the cause: the change of season causes fatigue, weakness or apathy that arises at this time of year. It seems that autumn is coming and it changes our mood, right?
Everything changes when autumn makes an appearance. The fact is that to the drop in temperatures and fewer hours of light, and we must add the change in routines and schedules that summer was responsible for modifying conscientiously. And all at the same time.
The good news is that autumn asthenia is temporary, just like spring, and does not last more than five or six days. Do not panic.
Of course, this data is general; its duration will depend on each person and their circumstances. Be calm; more than fifteen days do not last.
You already know what causes autumnal asthenia, and now we will talk about its main symptoms.
What is autumnal asthenia, and how does it impact people?
The arrival of autumn also influences our mood, mood, and energy levels. The decrease in the hours of sunlight and the time we spend outdoors, and the increase in rainfall affect us directly.
Just like spring, the arrival of fall influences our mood, mood, and energy levels. The decrease in the hours of sunlight and the time we spend outdoors, and the increase in rainfall affect us directly.
What is autumnal asthenia? It is a state of fatigue, apathy, weakness and exhaustion (which increases in these times of pandemic), which arises due to the lack of adaptation or the difficulties that the organism presents to accommodate seasonal changes. These changes include hourly modifications and, consequently, alter our daily routine.
As it gets dark earlier, melatonin, which is the hormone that regulates the circadian cycle, is advanced. It decreases the production of serotonin (a neurotransmitter known as the happiness hormone), which causes an imbalance in the body: an imbalance occurs, and the body must adapt to these circumstances.
The symptoms of autumnal asthenia are not serious, but they can affect the quality of life. The most frequent manifestations are the following:
-Decrease in work and school performance.
-Reduction of energy and motivation for normal tasks.
-Alteration of mood and mood: depressive symptoms can be accentuated in the context of the COVID-19 pandemic.
-Tiredness, sadness, apathy, lack of interest and irritability.
-Lack or excess of appetite.
-Lower libido.
-Difficulty getting to sleep.
It is a transitory picture that is disappearing as we adapt to the new season’s arrival. It is possible to take measures to prevent and quickly transit and overcome the symptoms once installed. To these must be added the pictures typical of autumn: the flu, colds and allergies appear.
Recommendations to cope with autumnal asthenia.
Autumnal asthenia does not need medication. Pharmacological treatment is not indicated. Instead, some simple measures help you get through this stage in better conditions:
-Balanced diet: it must have a moderate amount of protein and low content of sugars, sodium and saturated fat.
-Moderate the consumption of alcohol and caffeine.
-Try to sleep 8 hours and advance the bedtime.
-Do not expose yourself to the screens of televisions, tablets and cell phones before sleeping.
-Dinner lightly.
-Make the most of the hours of natural light.
-Performing physical activity: it is important to increase the secretion of endorphins and, in this way, increase the feeling of well-being and improve mood.
It is very important to carry out the differential diagnosis with seasonal affective disorder, in which the patient already has a diagnosis of depression and seasonal changes are added.
Another aspect to take into account is the asthenia presented by people who have suffered from COVID-19. This decline is very common in those recovering; it can last up to weeks and is in addition to what occurs naturally at this time of year.
Autumn is approaching, and temperatures drop, daylight hours decrease, and we reduce our social life. All this affects us and can trigger what is known as seasonal asthenia.
Not only is it a post-vacation depression, but this condition is related to the brain’s response to reduced exposure to natural light. There are many symptoms that we can suffer: from tiredness, sadness, bad mood, drowsiness or difficulty concentrating, to digestive problems and headaches. But there are always tricks to make it more bearable.
What are these tricks? Your kitchen (and your closest market) have the answer: the food you choose. And it is that following a diet rich in proteins, vitamins, and fibre makes the nervous system work properly.
Follow these tips and avoid autumnal asthenia:
Take advantage of the fruits and vegetables typical of this season.
- Among the vegetables, the artichoke, the aubergine or the mushrooms stand out.
- Among the fruits, it is highly recommended to consume pomegranate, quince, chirimoya and grape, and citrus fruits with a high content of vitamin C.
Choose stimulant and antidepressant foods like chocolate, turkey, chicken, soy, cheese, pineapple, banana, or bell pepper.
Choose foods with a high content of Omega 3 fatty acids typical of our Mediterranean Diet, such as oily fish, nuts or olive oil.
Prepare hot dishes to cope with the low temperatures—classic and healthy recipes with products that always work like chard, spinach, carrot or squash.
Drink herbal teas. During this time of year, it is advisable to ingest several hot infusions a day, such as green tea, chamomile, pennyroyal or linden.
Add healthy seasonings. Why not try adding garlic, ginger, or onion to your dishes? Not only will you be adding a lot of flavours, but you will also be strengthening your immune system.Although food is key to enjoying the new season, it is important not to forget other healthy habits such as regular physical activity, establishing good sleep habits and sharing leisure time with our friends and family.