These days in the office we hear a lot that we are tired, that it is difficult for us to get out of bed or that at night we are really “defeated” and “for no reason”. Keep in mind that this autumn season is a transition between the intense activity of summer, with lots of light, holidays etc. and that of winter, in which we gather ourselves and are more at home. In addition, there is a Time change and it is very noticeable in the natural light that we have throughout the day; so that is why it is normal to feel those sensations. However, it is also true that we can always do something to mitigate that feeling, so here are some tips.

Tips to fight autumnal asthenia

• We can advance the hours in which we go to bed and get up a little earlier, in order to better adapt to the cycle of daylight hours. Try to have a good quality of sleep.
• Do some regular physical activity. No later than eight in the afternoon, so that it does not affect our sleep; and better if it is outdoors and in hours when we can take advantage of exposure to sunlight (¡vitamin D for our body!).
• Reduce stress (in the case of suffering it) practicing activities such as yoga, meditation or mindfulness, and avoiding foods such as coffee, tea, sugary and ultra-processed drinks.
• We can help ourselves with our diet, if we eat foods rich in melatonin and serotonin (or their precursors), which are substances that help regulate the sleep cycle, intervene in general well-being and can help us improve the symptoms of asthenia. They are as follows :
  • Bluefish, that in addition to being rich in Omega 3 unsaturated fatty acids (necessary for the good health of the cardiovascular, neuronal, etc.) they are very rich in serotonin. Among the Cold-water fish are canned tuna: white tuna, yellowfin tuna… ¡Delicious, versatile and very healthy!
  • Nuts: pistachios, walnuts, cashews ... they are the best.
  • Milk (that glass of warm milk to fall asleep).
  • Whole grains such as rice and oats.
  • Soybeans, white beans and legumes in general.
  • Cheese.
• In addition, we can add a series of spicy foods that will help us “fight and prevent” respiratory diseases (as you know, this would be encompassed by good hygienic-sanitary guidelines and never thinking that if we eat these foods we will not be infected and / or cure): ginger, cinnamon, garlic, onion…
• And finally, as a stimulant of the immune system we have (among other foods) mushrooms, fungi, which are now in their ideal moment, as well as fruits such as pomegranate, mango, apples and bananas (better if they are bananas from the Canary Islands!)

Dra. Arantza López-Ocaña

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