With the onset of autumn, many people experience mood swings. The end of summer, shorter daylight hours and cold can cause feelings of apathy and fatigue. Maria Skibitskaya, an endocrinologist, nutritionist and Biogena specialist, told socialbites.ca how to cheer up, help cope with autumn blues and regain your vitality in the fall.
“First of all, it is very important to pay attention to the nutrients in the daily diet during periods of high emotional stress. In order for the body to receive all the important micronutrients, the diet should be balanced and varied. In order to maintain a good metabolism and high performance level, the intervals between meals should not exceed 3.5-4 hours,” he said.
In autumn we spend less time in the sun – this leads to a decrease in the level of vitamin D in the body. Deficiency of this vitamin can be associated with mood swings and anxiety. To compensate for vitamin D deficiency, you can include fish (salmon, mackerel), eggs and mushrooms in your diet. You may also need to take nutraceuticals, especially if you live in an area with little sun exposure.
“Magnesium is known as an ‘anti-stress mineral’ that improves sleep and regulates levels of the stress hormone cortisol. It also plays an important role in the synthesis of serotonin, a neurotransmitter and ‘happiness hormone’. Include nuts (especially almonds and cashews), pumpkin seeds and whole grains in your diet to maintain optimum magnesium levels,” he said.
Omega-3 fatty acids also help balance your emotional state, reduce anxiety, and improve your mood. The richest sources of this micronutrient are fish oil, salmon, sardines, flaxseed, and walnuts.
“B vitamins are important for maintaining mood and energy. They play a role in the synthesis of neurotransmitters such as serotonin and dopamine, which directly affect our health. Vitamin B deficiency can cause fatigue and irritability. B vitamins are found in organ meats (beef, pork and chicken liver), cereals, whole grain breads and legumes (peanuts).
It is important to remember that our health is directly related to nutrition, but in some cases, with severe deficiencies, it may be necessary to take nutraceuticals,” Skibitskaya summarized.
Previously a chemist explainedHow not to fall for marketers’ tricks when buying dietary supplements against the common cold.
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Source: Gazeta
Barbara Dickson is a seasoned writer for “Social Bites”. She keeps readers informed on the latest news and trends, providing in-depth coverage and analysis on a variety of topics.