As the days become shorter and we are exposed to less and less amounts of daylight, some of us can start feeling a bit blue, including experiencing decreased levels of energy. Luckily, there are few things you can do that will help you ensure you remain on top shape for the remainder of the autumn.
1- Support your immune system
As the first colds start to circulate, a good way to keep them at bay is to support your immune system with a wide range of vitamins and minerals. Vitamins C, A, E and D play a very important role in keeping you sniffle-free, while minerals such as zinc, iron and selenium will provide extra protection. While you could use supplements, increasing their intake via food is recommended, as our bodies do not always absorb synthetic forms of these elements as well as in their organic, natural states. Some excellent options to include in your diet during the autumn months are: leafy greens vegetables such as spinach and kale, broccoli, brussels sprouts, bell peppers, garlic, sardines, almonds, hazelnuts and sunflower seeds.
2 - Hydration levels
Although you probably won’t feel as thirsty as during summer months, keeping your water intake in autumn will not only ensure your digestive system works well, but it will help maintaining your energy levels. Your skin will also thank the extra hydration, particularly in the coldest days. Aim to drink 30ml per each kg you weigh. Moreover, while you probably fancy more than ever that additional coffee mid-afternoon or a warming glass of wine in the evening, the truth is that they are just dehydrating you even further… so try to reduce your caffeine or alcohol intake or drink an extra glass of water for each coffee or alcoholic drink you have.
3- Get plenty of sleep
With the colder weather, it might be very tempting to hibernate and stay up late watching the latest TV shows, but you won’t be doing yourself any favours. Studies have shown that lack of sleep can impair the immune system, affect energy levels and even result in weight gain. Moreover, the decreased amount of sunlight during these months could be affecting how much and when your body produces melatonin: the sleep hormone. Too much or too little melatonin could negatively affect how tired or sleepy you feel during the day. Thus, while everyone is different, aim for eight solid hours of sleep as a starting point. Then reassess if you think you might need less or more and stick to a schedule. If you still find yourself struggling during these months to feel 100%, do not hesitate to look for additional nutrition and health support, including tests for vitamin and mineral deficiencies – a full health assessment can make all the difference.
Thanks to Judit Soria for sharing in SE10 Greenwich magazine
Metabolic Balance® & Health Coach
Website: www.soriamnutrition.com
E-mail: info@soriamnutrition.com
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