With autumn, microbes, viruses – but also depression – are making a comeback. So what to put in your fridge to boost your shape and mood? Here is the ideal list of races to adopt.
The beautiful days are over! Make way for fall, with falling leaves, cold and viruses. It is during this season that the body is most fragile … and often does not live well. temperature change. Who hasn’t caught a cold in October? Everyone of course. Fortunately, there are simple tips to fight germs … and that starts with the content of your fridge. Discover the list of foods to favor to stay fit.
Autumn, a season conducive to “blues”
The hot summer hours are disappearing, along with the sun. Your morale is up bern or in hibernation, in short, nothing is going well.
Scientifically called “Seasonal affective disorder”, this phenomenon is mainly due to the lack of brightness.
This term was popularized by a therapist in Wales, Ginny Sculy who had noticed that her patients suffered from anxiety attacks during this time of year.
To remedy this, experts advise to embark on new projects and adopt resolutions. Undertaking new activities is indeed very good for our brain.
Besides this temporary depression, it is also possible to suffer small seasonal ailments.
Fall: common illnesses
Runny nose, sore throat … diseases multiply as soon as the cold arrives. Here is the list of those you should be wary of:
Measles Colds Flu Gastroenteritis Angina Nasopharyngitis Otitis Sinusitis Bronchitis Pharyngitis Tracheitis
Change of season: the right reflexes to adopt
Who says arrival of autumn says falling temperatures, grayish sky and repeated colds. Here are some reflexes to avoid transmitting your germs to your loved ones:
Wash one’s hands
We cannot say it enough: to avoid the proliferation of germs, you must wash your hands regularly. You have to do this before cooking, after taking public transport, after touching a doorknob …
Don’t hesitate to cover your mouth with a tissue, and throw it away afterwards. Be careful not to forget to wash your hands afterwards.
To renew the air and limit the development of bacteria, consider ventilating each room in the home every day for at least 10 minutes.
Echinacea, spirulina, acerola, grapefruit seed extract, royal jelly, propolis … To avoid succumbing to fall illnesses, take remedies packed with trace elements and vitamins.
Do light therapy
Light therapy is very effective: it reactivates the hormones of good humor. This technique consists of exposing yourself to a lamp reproducing natural sunlight.
Now let’s see the foods to put on your plate to stay in great shape!
Shopping: foods to buy to boost your vitality
It is easy in the fall to find many fruits and vegetables interesting for health.
Squash, mushrooms, broccoli, citrus fruits … Go for the vitamins (especially C to prevent colds and boost your immunity), magnesium (renowned for its action against depression), and food supplements natural, to boost your shape and face the winter slack.
Find below the vegetables and fruits season to buy at the market:
The grape provides energy because it contains many sugars easily assimilated (glucose and fructose), vitamins C and B, mineral salts and trace elements such as calcium, potassium, iron or even magnesium.
Celery does not lack nutritional benefits. Rich in antioxidants, it provides a significant amount of potassium. It is also a good source of vitamin B9 and rich in vitamin K.
Cabbage is a very good source of vitamin C and beta-carotene. It contains group B vitamins (mainly folic acid). These antioxidants protect the body from external aggressions.
Fennel is recognized as an ally in treating digestive disorders and airway inflammation. It has high levels of iron, potassium, calcium, magnesium, vitamins C and E, and beta-carotene.
Broccoli is excellent for health: it is a source of manganese and potassium and rich in vitamins B9, C and K. It also contributes to the intake of calcium, magnesium, copper, iron, zinc, vitamins B1, B2, B3, B5 , B6 and E.
The fig is rich in minerals and trace elements (potassium, iron, copper, and it is a good source of group B vitamins). It contains good antioxidants: flavonoids and carotenoids, as well as an interesting amount of fiber.
Let’s not forget the mushrooms, big stars of the fall. They are the only plants to make vitamin D. They also contain a high dose of protein, as well as vitamins B2, B3 and B5. Thanks to these nutrients, they stimulate the immune system and fight against winter depression.
Pumpkin, pumpkin, pumpkin … start to appear on the markets at the end of September and will accompany us for a good part of the winter. The squash contain many minerals and trace elements: calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc …
Citrus fruits help fight fatigue. The full vitamin C gives you an anti-fatigue effect, allows you to be more armed against ailments and heals you faster when you are sick.
Our advice: even if these fruits and vegetables should be favored during this season, do not ban proteins whether animal (ham, fish, eggs …) or vegetable (soya, hemp seeds, dried fruits, lentils …) . ANSES recommends an intake of 0.83 g / kg / d of protein in healthy adults.
Change of season: our other tips to feel good
Irritability, sadness, lack of energy, weight gain … In addition to what we put on the plate, certain everyday habits – such as stopping sport because it is cold or hiding in bed – bring down our morale.
If this is your case or if someone you know is affected by the season, here is some tips to remedy :
Don’t forget to hydrate properly. Often times when it’s cold we tend to drink less, but that’s a really bad idea. If you don’t feel like cold water, make herbal teas and teas a part of your routine, because in addition to warming you up, they will help you stay hydrated. Stop the sugar: eating too much sugar increases the production of white blood cells, which makes the immune system less operational to fight a viral infection. Don’t skip the sport : going out for an hour a day for a walk is good for your morale (and your figure too!). Go to bed early: getting a good night’s sleep helps regenerate your immune system. Do not isolate yourself : being well mentally often goes through a busy social life. So multiply outings with friends / family.