As the nights draw and get colder, it's not uncommon for the seasons to slow, mood change and energy levels wane.
It's tempting to stay indoors and cuddle up under your blankets with a glass of wine and chocolate.
But if you feel in it, the blues can get worse.
Doctors have noted an increase in problems during the autumn and winter months, including low physical and mental energy, increased appetite, depression, hovering anxiety, the feeling of flat and dry hair and skin.
In the autumn and winter months, we tend to have low physical and mental energy, increased appetite, depression, pending anxiety and dry hair and skin (image file).
1. Get outside
It is tempting to cuddle up with heated heating under a furry litter and a glass of wine. Staying inactive in the hall can worsen Seasonal Affective Disorder (SAD).
Spending time outdoors has been shown to improve immunity to winter bugs and helps reduce stress, anxiety and depression. Make a 30-minute walk every day, preferably in a park, woodland or along the coast.
2. VITAMIN D
If you spend the autumn months outdoors, you can soak up the last rays of sunshine and strengthen your immune system and your mental health.
In northern Europe, winter sun is not strong enough to replenish your vitamin D level. About half of the population is deficient in vitamin D, which is essential for gut health, cell growth and cell repair.
If you're stuck in an office with artificial light all day long, you can take a good vitamin D multivitamin.
If you spend the autumn months outdoors, you can absorb the last rays of sun, which can also strengthen your immune system and your mental health (image file).
3. EAT WARW, NUTRITIONAL FOOD
Taking enough vitamin C in your diet helps strengthen your immune system, ward off illness and reduce colds.
The autumn months are rich in vegetables. Therefore, try to include as many leafy vegetables and nutrient-rich vegetables as possible to make sure you get enough zinc and magnesium.
Roast beef with potatoes, onions and garlic and Christmas dinner with turkey are ideal and nutritious foods for the cold season as well as delicious.
4. Take a seasonal supplement
If you work in a busy hospital or general practice, it is difficult to get all of your vitamins and minerals in your diet, especially if you are looking for convenience foods after long days in the clinic list.
A high-quality all-round preparation with zinc, magnesium and vitamin B6 ensures that you get enough nutrients.
Try Siberian ginseng and ginger, which are used in traditional Chinese medicine to promote health and warm the body during the fall and winter months.
5. EAT MORE FISH
A recent review of 26 studies has shown that increasing the intake of omega-3 fatty acids by eating more fish lowers depression by about 17 percent.
Smoked salmon, sardines and mackerel are packed with beneficial fatty acids and immunity enhancing vitamins.
Serotonin-enhancing nuts, avocado, fennel, rosemary and dark chocolate can also help reduce fall acuteness.
Increasing the intake of omega-3 fatty acids by eating more fish reduces depression by about 17 percent (image file).
6. ENOUGH SLEEPING
Whenever possible, try to sleep well to increase your physical and mental well-being.
The lack of sleep makes us grumpier and more anxious and affects our concentration at work, which is not a good thing.
It also makes it more difficult to remember things. Your body responds to insomnia by producing more stress hormones that increase blood pressure, increasing the likelihood of strokes and heart attacks.
A regular sleep pattern helps to reduce stress and to better process things at work. It also helps to overcome winter viruses faster because deep sleep strengthens the immune system.
7. Take a probiotic
Research has shown that the balance of the intestinal muscles is the key to good health and has been proven to affect weight and fat storage and even affect your mood.
70% of the immune system in our intestines and intestinal bacteria acts as a first line of defense against harmful bacteria, viruses and other microbes.
Probiotic rich foods include miso soup, cucumber, tempeh, kimchi, yogurt, ice cream, and dark chocolate.
Adding them to your fall diet will improve your gut health, promote digestion and absorption of nutrients, increasing your energy and overall well-being.
If you do not like any of these foods, taking a good quality probiotic supplement will boost your gut.
Probiotics in foods such as yoghurt can balance gut microbes, which can affect weight, fat storage and even mood (image file).
8. SET A NEW TARGET
If you're feeling blue because summer vacations seem to be a long way off and it does not seem exciting, it's time to challenge yourself with a new hobby or interest, such as learning French, painting or crafting such as making wire jewelry ,
"Autumn is the best time of the year to gather pebbles, because there are fewer people living on the beaches, lakesides, or riverside," wrote Clarence Ellis, the bizarre 1954 pebble book collector Month published in paperbacks, is very popular.
"Pebble hunting is a pleasurable hobby that requires little patience and even less physical energy," he writes.
If you can not imagine what to do with your kids this week, pebble hunting is an inexpensive pastime.
10. SIP GREEN TEA
Green tea is full of nutrients and antioxidants that aid digestion. It protects and nourishes the intestinal mucosa and combats degenerative diseases.
The health benefits of green tea are not affected by temperature, whether you serve it hot or iced on hot summer days.
Not only is green tea delicious, it also contains health-promoting compounds, including polyphenols, flavonoids, chlorophyll, vitamins and minerals.
Green tea is packed with nutrients and antioxidants to aid digestion and protect and nourish the intestinal lining and fight against degenerative diseases (image file)
This article originally appeared in the Hippocratic Post and was reproduced with their permission.