The doctor named the main vitamins from the autumn blues
Endocrinologist, nutritionist Natalia Kovaleva told us what foods you need to eat to avoid exhaustion in the cold season.
In an interview with the Health Mail on October 31, the specialist noted that experts note that in autumn it is especially important to get enough vitamins that support health and immunity.
According to her, vitamin D is necessary for strong bones and protecting the body from infections, due to the reduction in daylight, it should be taken in the form of supplements. Vitamin C helps strengthen the immune system and improves mood, and you can get it from citrus fruits, sauerkraut, sweet peppers, sea buckthorn, kiwi and green vegetables.
B vitamins support the functioning of the nervous system and metabolism — their sources are meat, liver, eggs, dairy products, nuts, legumes and whole grains. Vitamin A is useful for vision and immunity, it is abundant in carrots, sweet potatoes, persimmons, broccoli and spinach.
In addition to a balanced diet, experts advise getting enough sleep, spending more time outdoors, exercising and maintaining communication — this helps to maintain energy and good mood in the autumn season.
On October 30, Ekaterina Orlova, doctor, clinical psychologist, neuropsychologist, PhD, in an interview with the website kp.ru She said that seasonal melancholy is to some extent a vestige of evolutionary mechanisms. The expert noted that the autumn blues is a type of seasonal affective disorder that has neurobiological causes and is a natural reaction of the psyche to the change of season, writes RT. The expert suggested phototherapy as a method to combat the autumn blues. Bright white light suppresses melatonin production and stimulates serotonin synthesis. 360.ru . It is also necessary to consult with a general practitioner to determine the level of vitamin D.
On October 14, psychologist Sergey Lang called changing internal attitudes to more positive ones the best way to get rid of the autumn blues. According to him, it is important to change the mindset, not to adjust the regime to the weather and not to get upset because of the rain, but to make plans and follow them - for example, not to cancel a workout due to bad weather.
In August, psychologist Daria Yausheva said that in order to cope with the autumn blues, you should create small islands of warmth and joy for yourself. Pleasant rituals will help, for example, brewing your favorite tea or reading under a warm blanket, writes NSN.
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