The autumn mood dip is mainly tied to a drop in vitamin D production as daylight wanes. This was explained by Svetlana Shokur, an endocrinologist with the INVITRO group of companies, during an interview with socialbites.ca.
She noted that as autumn arrives, daylight hours shorten and wet weather becomes more common. The sun often hidden behind clouds fails to deliver enough exposure for the body to synthesize vitamin D. A significant portion of the Russian population experiences chronic vitamin D deficiency, she observed.
In addition, autumn brings a rise in melatonin levels in the blood, which commonly translates to a stronger urge to sleep. Melatonin is tied to the body’s sleep cycle and daily rhythms.
Melatonin is produced from the amino acid tryptophan, which also plays a critical role in forming serotonin, the chemical frequently called the happiness hormone. When more melatonin is made in the fall, serotonin levels may decrease, which can affect mood. To support mood and serotonin production during the season, Shokur advised incorporating foods rich in tryptophan into the diet, such as turkey, cheese, and nuts like almonds.
She also emphasized that summer cannot be used to stock up on vitamins for the year. Vitamins that enter the body eventually fulfill their roles and are then eliminated, so a fall intake is not a simple carryover from summer stores.
Autumn can bring more stress due to higher workloads, the start of a new school year, and other seasonal pressures. Magnesium can help support the nervous system during these times. A persistent low mood accompanied by muscle twitching or convulsions could point to magnesium deficiency. The autumn period also raises the chance of viral infections, making antioxidant vitamins a practical consideration. Citrus fruits, sauerkraut, peppers, and currants are notable source options for vitamin C, while vitamin E can be sourced from vegetable oils, nuts, and liver, according to the physician.
Shokur cautioned against indiscriminate use of vitamins and dietary supplements. Different substances can interact in ways that amplify or block effects, potentially increasing side effects and worsening overall health or triggering allergic reactions.
Excessive intake of coffee and alcohol proves not beneficial either, and energy drinks add extra stress while gradually draining the body. In time, an artificial sense of energy can give way to fatigue, sometimes described as withdrawal. Sugary sweets offer a quick, short lived refreshment, but a diet high in sugar can contribute to endocrine issues, including metabolic syndrome, vascular problems, and type 2 diabetes, she warned.
People in Russia and beyond often ask how they can extend the feel of summer. The answer lies in mindful daily habits that support overall well-being and balance during the autumn months, including steady sun exposure when possible, balanced nutrition that emphasizes natural sources of vitamins and minerals, regular physical activity, and sufficient rest to help the body adapt to seasonal changes.