2023-09-10 19:32:54
With the return of the fall season, most people’s lives return to their usual routine, as travelers return from their annual vacations, schools open their doors and children return to their daily routine, and the many evening parties and social events that summer usually abounds are absent.
Although the fall season gives us a valuable opportunity to regain our physical activity, due to the low temperatures, which prompts us to walk, for example, there are many psychological and health effects that can affect us, albeit to different degrees. What does the return of the fall semester change regarding us? How do we invest in its positive benefits and avoid its negative effects?
Health benefits of autumn
The fall season is considered an opportunity to regain fitness and physical activity. High temperatures during the summer may reduce the practice of various physical activities, while their reasonable drop during the fall makes people able to increase physical activity, so they resort, for example, to walking instead of using the car, and the fall climate helps. Moderate exercise freely outdoors, during different times of the day.
During the fall, people also return to drinking hot drinks, so the percentage of consumption of soft drinks and high-sugar juices decreases, and the fall gives additional time for sleep, during which the night hours begin to lengthen; This helps to gain additional time during the night to sleep, and the moderate temperatures during the fall make sleeping conditions more suitable and increase the possibility of obtaining a quiet and comfortable sleep, which has a positive impact on health.
In the fall, our biological clock is affected, which makes us feel sleepy in the early evening (Pixels)
Why does our sleep change in the fall?
With the end of daylight saving time and the return to winter time – in countries that operate according to this system – and with the shortening of daylight hours and the increase in the number of night hours in general in the fall, our biological clock is affected, which makes us feel sleepy in the early evening. This may be accompanied by a feeling of lethargy, laziness, depression, and an unwillingness to do anything.
This seems to happen to all people, even those who live in cities and urban environments, where artificial lighting interferes with natural daytime sunlight to affect our sleep patterns.
“Our study shows that even while living in an urban environment, with only artificial light, humans experience seasonal sleep,” says Dr. Dieter Kunz, one of the lead participants in the sleep study and head of the Sleep and Time Medicine Clinic at St. Hedwig’s Hospital in Berlin. .
“I expect seasonal variations to be much higher in people who live outside cities and are only exposed to natural light,” Kunz adds.
To get rid of autumn “depression”, you must make sure to walk outside for a short period of time to breathe fresh air (Getty)
Women are more susceptible to early fall depression
Psychotherapist Rayan Al-Badawi Najjar confirms to Al Jazeera Net that women are more susceptible to depression than men, and this is due to physical disorders due to the menstrual cycle and hormones, pointing out that those who already suffer from psychological disorders, hyperactivity, anxiety, or tension are more vulnerable to these disorders.
The genetic factor also plays an important role in the emergence of “end-of-summer depression,” in addition to the geographical region that is more exposed to light and cold.
The most important symptoms accompanying depression are:
Negative feeling accompanied by constant anxiety. Feeling exhausted and not wanting to put in any effort. Instant nervousness. Anorexia or vice versa; And the desire to eat carbohydrates. Desire to sleep or insomnia. Inability to think correctly and make the right decision. The desire for isolation and distance from social relationships.
Tips for dealing with autumn depression
Rayyan offers several tips that women can adopt to alleviate the severity of these seasonal affective disorders, the most important of which are:
You should wake up at the same time every day. Do exercise even if it is rainy or cold. Make sure to walk outside for a short time to breathe fresh air. Exposure to natural lighting during the day with windows open and sitting close to them. Eat healthy food, vitamin D, and fish rich in Omega 3.
Najjar stresses that psychological and behavioral treatment should be carried out under the supervision of a doctor and specialist to overcome the dark and negative thoughts that affect the patient’s condition.
Pomegranate is rich in antioxidants that make it a suitable food for preventing digestive system diseases and heart disease (Getty)
5 important fall foods
Because the fall season is known for weather fluctuations, temperature changes, and rain, and the incidence of diseases increases, nutritionist Elena de la Fuente advises consuming seasonal foods for the fall season, which ensures that you and your family obtain vitamins and minerals, according to the Spanish newspaper “Espanol,” which provided a list of the best foods that It is recommended to eat them in the fall, including:
Mushrooms: It is rich in water, low in calories, and low in fat. Since it is rich in potassium and low in sodium, it is suitable for those suffering from high blood pressure and heart disorders.
Chestnut: The composition of chestnuts is similar to cereals because they are rich in carbohydrates, contain potassium and folic acid. There are many ways to cook chestnuts, as they can be eaten roasted, mashed, creamed, or added to desserts.
Pumpkin: It is a food rich in beta-carotene, which the body converts into vitamin A, which is necessary for healthy eyesight, skin, mucous membranes, and the immune system. Pumpkin also contains antioxidants, potassium, phosphorus and magnesium. It can be eaten grilled, in creams, or as a filling in pastries.
Figs: It is a satiating food that regulates digestion because it contains a high percentage of fiber, and is rich in potassium, phosphorus, and magnesium. It can be eaten fresh or dried, as the concentration of sugars is greater following losing water. Figs can also be eaten with dessert, as a snack, in salads, or with toast and stews.
pomegranate: It contains vitamins and minerals, especially vitamin C and potassium. It is rich in tannins and antioxidants that make it a suitable food for the prevention of digestive system diseases, cardiovascular diseases, and respiratory diseases. Pomegranate can be consumed in its natural form or in juices and salads.
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