The psychotherapist named the reasons for the decrease in cognitive activity in the fall

Autumn brings not only cold weather and short days, but also a decrease in cognitive activity. Many people report that it is more difficult for them to concentrate, and they have problems with memory, concentration, and analytical thinking. The causes of this phenomenon are related to both physiological and psychoemotional factors. Irina Krashkina, a psychotherapist at JSC "Medicine" (Academician Roitberg clinic), told Izvestia about this on October 5.

"The main biological factor is a decrease in daylight hours. Light regulates the production of melatonin and serotonin. Melatonin affects the sleep—wake cycle, while serotonin affects mood, motivation, and cognitive function. A decrease in serotonin leads to apathy, lethargy, and difficulty concentrating. The decrease in illumination also reduces the production of dopamine, a neurotransmitter responsible for attention, reaction, and learning ability," the specialist said.

In addition, Krashkina noted that in autumn people are more likely to face stress due to changes in temperature, humidity and a busy work schedule. Chronic stress increases cortisol levels, which affects memory, slows down learning, and impairs sleep quality. Nutrition also plays an important role, as with a decrease in fresh vegetables and fruits, the diet becomes more high-calorie and carbohydrate-rich. This affects blood glucose levels, which in turn affects attention and cognitive flexibility.

In order to maintain productivity and focus during the autumn period, it is important to use an integrated approach. The doctor recommends going for walks in the morning to trigger the production of serotonin and reduce excessive drowsiness, going to bed and getting up at the same time, because it helps the body maintain biorhythms.

Also, according to the doctor, physical activity plays an important role. Even 15-20 minutes of cardio or yoga enhance blood flow and oxygen delivery to the brain, stimulating neuroplasticity and memory.

"However, it is worth remembering that after intense physical exertion, the body needs to recover. This means that a meal should contain proteins for muscle growth, healthy fats, and some carbohydrates to replenish glycogen stores. It is important not just to eat enough, but to give the body something that will help it recover and at the same time not overload the digestive system," explains Artem Opalnitsky, nutritionist and DDX Fitness trainer.

In addition, it is necessary to include in the diet foods with omega-3 (fish, nuts), antioxidants (berries, citrus fruits), B vitamins (whole grains, legumes) and proteins. It is necessary to avoid foods with fast carbohydrates that cause blood sugar spikes.

Experts drew attention to the fact that using the "tomato" method (50 minutes of work and 10 minutes of rest) also helps to increase efficiency.

"The autumn cognitive "fall" is not an inevitability, but a signal from the body about the need to adapt. A balanced regime, light therapy, proper nutrition and brain exercises allow you to maintain productivity and concentration even on short, cloudy days," the clinic's doctor concluded.

Biohacking expert Maria Molocheva spoke on September 23 about how important magnesium is for the human body. She clarified that it participates in more than 600 enzymatic reactions necessary to maintain the normal functioning of the body. About 60% of magnesium is found in bones, and the rest is distributed in muscles and body fluids. Magnesium supplements have become a popular way to combat a deficiency of this mineral, but it is important to consult your doctor before taking supplements.

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