Health and MedicineHealthy tipsHow to strengthen your defenses for the arrival of autumn

How to strengthen your defenses for the arrival of autumn

Discover simple tips and tricks to help you prepare your body for the arrival of autumn, useful to strengthen your defenses and protect your health.

Seasonal changes tend to weaken our defenses, especially when this change in season involves the passage from a hot season to a much colder time, with a decrease in sunlight that ultimately directly affects our hormones, and therefore to our entire organism.

This is what happens with autumn, a season that supposes the arrival of a colder time, with a drop in temperatures and a decrease in sunlight after the time change. And our health suffers, especially if we have not done anything previously to strengthen our defenses and avoid possible vitamin and nutritional deficiencies.

Why does autumn affect our defenses so much:

With the arrival of the autumn equinox (when the day will last the same time as the night), and especially from then on, the days begin to get shorter and shorter, producing obvious changes in the duration of sunlight.

The result for our health, particularly in our body, is more than evident: what many experts call autumn depression appears (also popularly known as autumn asthenia). A disorder whose most frequent symptoms include having a continuous feeling of sadness, weakness, low energy and lack of motivation.

As we can see, these symptoms are not at all alarming, especially because they tend to disappear as we adapt to the change of season, and to the new situation. But at times it can affect us more, causing sleep disturbances, irritability and concentration problems, which ultimately translate into more specific problems that affect our daily lives (at work, at school, at university …).

The reason is clear. As sunlight decreases, the brain sends certain orders to some hormones, so that our body tends to produce more melatonin (a hormone responsible for regulating sleep and body temperature), so the greater the amount of melatonin we will feel a more sleep and also more desire to eat.

At the same time that this occurs, our body secretes a lower amount of serotonin  (which is directly associated with the general feeling of well-being of our body) and also of dopamine (a hormone that has to do with our ability to concentrate).

Helpful Tips to Strengthen Your Defenses before fall

A few months before the arrival of autumn, for example from the last weeks of August and the end of the summer holidays, is an ideal time to get down to work, take care of our health even more, and above all, treat to protect our body and strengthen our defenses to prevent the arrival of autumn from taking its toll on us.

The truth is that it is simple. But it is not enough just to follow a healthy lifestyle. There are also some tips to follow easily and simply, which will be extremely useful. We propose the most useful ones below.

Take care of your diet and your contribution of nutrients

Avoid unhealthy foods, such as sweets and pastries, fried snacks (chips, salty snacks), battered and fried foods, alcoholic beverages … On the other hand,  opt for a natural diet rich in essential nutrients, essential for our health, and in particular tremendously important for the arrival of autumn.

For example, it is vital to increase the consumption of iron, an essential mineral to enjoy good energy, help us prevent infections and improve our physical resistance. You will find it in cereals, legumes, vegetables and also in meat.

It is also essential to  maintain an adequate supply of vitamin C, a nutrient that, although it is true that it does not help us prevent infections, does help reduce symptoms, in addition to providing us with energy. You will find it in citrus fruits (oranges, lemons, grapefruits), as well as in vegetables such as peppers (red and green).

We cannot forget either the B complex vitamins, ideal for maintaining a healthy nervous system and in good condition, and that you will find in cereals and nuts such as almonds, walnuts and hazelnuts.

Get regular physical exercise

Regular physical exercise is essential for our health. And, above all, it helps us to be happier because when we exercise, our body secretes more serotonin. The ideal? Try to practice it every day, for at least 40 minutes at a time.

On the other hand, if after the arrival of autumn you feel somewhat sad, exercise will be of great help: go for a walk or run when it is still light. It will help you revitalize your body and will cause you a greater sense of well-being.

Practice some relaxation (or meditation)

Believe it or not, taking time to breathe deeply is very useful to recover lost energy.  And, especially, it will help you to feel about yourself, to remain calm and composed.

So try to practice some relaxation every day. Not much is required: just have a room at home where you feel comfortable and calm, sit down, listen to relaxing music and try to relax for at least 30 minutes. If you do it daily, you will soon see such positive results.


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