The change of season can be a very delicate moment for the body and especially the mood. The transition from summer to autumn sees a drop in brightness, temperatures, and pressure which also have hormonal effects on the human body, which reacts by reducing energy and reactivity.
All this means general exhaustion and sluggishness, therefore greater difficulty in concentrating, falling asleep, and carrying out daily activities, including sports.
In fact, it is completely normal at this stage of the year to feel less strong but also less inclined to physical activity, accompanied by an increase in states of anxiety and depression, especially in people more prone to these types of disorders.
Since the change of season is inevitable, its negative effects can be remedied by regularizing one’s lifestyle from the point of view of nutrition and sleep, pausing very intense sports activities in favor of more related ones. resistance and concentration, as well as helping you with the right supplements.
Supplements For The Change Of Season: What Are The Active Ingredients To look For
In the vast world of supplements, it is not so much the brand that makes the difference, but the content and mix of active ingredients present. For this reason, for the change of season, it is necessary to focus on those that contain certain mineral salts and vitamins that act in a targeted manner on the body.
Magnesium is a valuable aid to control the sense of tiredness and fatigue in general, but it is a great ally of sports activities: recharge the energy and lends a hand to the muscles. If it is a good habit to take it all year round, in the moment of transition from summer to autumn it is absolutely crucial.
As is vitamin C, present in large quantities in vegetables: it strengthens the immune system and immediately helps you feel stronger and more energetic.
Excellent for sport and also vitamin B, which in addition to invigorating the muscle structure and making us more reactive, keeps the mood high, helping to keep anxiety and stress under control, typical consequences of the change of season but also of returning to work. full pace.
In supplements, we must also look for ginseng, a known tonic that is a friend of the body as well as of the mind to be more vigorous and reactive, fermented papaya, which helps to regain the energy that seems momentarily lost, and turmeric, which not only improves the performance of the immune system but it is also a powerful anti-inflammatory, thus helping the muscle to recover after activity.
What Are The Typical Symptoms Of The Change Of Season?
Sunlight and temperature are the main external factors affecting the organism. Most people need a few weeks to get used to the change in temperature and hours of light.
Both the shortening of the days typical of the transition from summer to autumn and the lengthening of the days in the transition from winter to spring can affect people’s mood and physical well-being.
The typical symptoms of the change of season are generalized exhaustion, asthenia, lack of concentration, weakness, headache, and difficulty in falling asleep.
Who Is Most Prone To Change Of Season Disorders?
The symptom complex related to the change of seasons is called seasonal affective disorder (DAS) or seasonal depression and is a mood disorder that affects people mainly at the time of year when light conditions and temperature change.
The seasonal affective disorder mainly affects people who are more prone to symptoms of anxiety or depression or people who are experiencing a particularly stressful period from a psychological and physical point of view.
What Are The Causes Of Change Of Season Disorders?
The disturbances related to the change of seasons are mainly related to changes in temperature, atmospheric pressure, humidity, and hours of light. These changes can affect the production and release of some neurotransmitters, which are substances that act in the nervous system and regulate mood and emotional states.
In autumn, in particular, with the shortening of the days, we can feel particularly tired and exhausted due to a dysregulation in the production of melatonin caused by a lack of light. In fact, natural light influences the production of melatonin through a protein present in the retina: melanopsin.
The light that reaches our eyes activates this protein that sends messages to the brain in order to inhibit the production of melatonin: the so-called “sleep hormone”.When there is little light, melanopsin sends fewer messages to the brain and consequently increases the production of melatonin.
In autumn, therefore, the main cause of fatigue and lack of energy is attributable to the reduction in the hours of daylight during the day.
The transition from winter to spring can also affect the regulation of melatonin levels. It is not uncommon to find it difficult to get up in the morning and face commitments even in the period in which the days begin to lengthen again. Fortunately, these are fleeting and short-lived results.
What To Do To Combat Seasonal Change Disorders?
Tiredness, asthenia, problem getting out of bed in the morning, lack of concentration, bad mood, irritability, and widespread weakness: if we experience these symptoms in autumn or spring it means that we are sensitive to the change of season. Another typical ailment is insomnia.
This sleep disorder is to be kept under particular control because it can increase stress and consequently lower the immune defenses and, in a period like autumn, when cold and flu viruses begin to turn, it is good to pay attention to everyone. those small disturbances that can negatively affect the normal function of the immune system.
3 Simple Tips To Face The Change Of Season
The well-being of the organism begins with some small precautions: eat light foods, try to sleep at least eight hours a night, avoid intense physical activity in the evening, these are all good habits that promote regular sleep and, consequently, counteract the ‘onset of typical seasonal change disorders.
Good Practices To Combat The Hassles Of Changing Seasons
Here are some good practices to combat the indolence that characterizes the season change period:
Practicing sports regularly, especially early in the morning, helps keep the body active and strengthen the immune system. Even if the days get shorter, and in the cold, running or walking in the morning can be unpleasant, it is important to dedicate at least 30 minutes a day to physical activity.
A valid home alternative to walking or jogging can be yoga: this oriental discipline helps to manage stress and at the same time trains the muscles allowing the body to recover energy more quickly.
Follow a correct and balanced diet. In the period of the change of season, it is particularly important to pay attention to what you eat: it is good to avoid heavy foods, rich in fats and carbohydrates, and to prefer fruits, vegetables, and cereals rich in vitamins, minerals, and fibers. Especially at dinner, it is important to prefer light, easily digestible foods, to avoid affecting the quality of night sleep.
Relieve stress by taking breaks. We try to organize the workload of the day in order to always have at least 10 minutes of break available every 3 hours of work: in this way we release tension and stress and lose less physical and mental energy!
Finding a balance in the sleep-wake rhythm. During the change of seasons, it is very important to try to go to sleep and wake up at the same time every time.
In this way, we accustom the body to a constant sleep-wake rhythm and facilitate the mechanisms of regulation of melatonin.
What Are The Food Supplements To Combat Tiredness And Fatigue During Seasonal Changes?
When the small daily precautions are not enough to counteract the feeling of asthenia, exhaustion, and fatigue associated with the change of season, it may be useful to supplement the diet with nutritional supplements based on vitamins and mineral salts.
A supplement like Sustenium Plus, based on creatine, arginine, mineral salts, and vitamins is particularly valuable to counteract the feeling of tiredness and fatigue and to support normal energy metabolism. In the autumn season, a supplement that supports the immune defenses such as Sustenium Immuno, available in the adult and junior version, can also be useful., for school-age children.
Other dietary supplements ideal for dealing with seasonal change fatigue are Supradyn Ricarica, also available in the formulation in effervescent tablets, and Massigen Pronto Recupero. The latter is particularly suitable for those who practice sports because it contains creatine, glutathione, carnitine, and astaxanthin: substances that favor a rapid recovery of energy.
Supplements Based On MagnesiumAnd Potassium For Muscle Fatigue
We must not forget the supplements based on magnesium and potassium, also useful during the change of season, especially to promote the recovery of physical energy and counteract muscle cramps that can disturb the night’s rest.
Massage Magnesium and Potassium, also available in the sugar-free version, is precious for providing the body with the right daily quantities of these mineral salts.
Supradyn Magnesium and Potassium is a food supplement useful for counteracting the typical ailments that occur with the change of season. It also contains folic acid, B vitamins, and vitamin C: substances that help support the normal functions of the immune system.
Another supplement with potassium, magnesium, and vitamins is Please Ricarica Winter, a food supplement useful for counteracting the sensation of fatigue, supporting normal muscle function, normal functioning of the nervous system, and normal psychological function during the cold season.
To counteract mood disorders and fatigue during the change of season it is important to implement a healthy and balanced lifestyle, especially in the more delicate months such as October, November, March, and April. Alongside a varied and balanced diet, which prefers the consumption of light foods, it is important to practice physical activity consistently (at least 30 minutes of running, walking, gentle exercise, or yoga a day) and take care of the sleep.
When a healthy lifestyle and a balanced diet are not enough to counteract seasonal change fatigue, it may be useful to supplement the diet with some nutritional supplements.
In this sense, we at Farmacia Cairoli have recommended some products from the Sustenium, Supradyn, Massage, and Please lines that can help you counteract the sensation of physical and mental fatigue and support normal cognitive function and that of the immune system, especially during the autumn and spring. We hope we have been helpful with our advice:
we are at your disposal if you need more information on useful supplements to combat tiredness and fatigue during the change of seasons.