How to maintain a high level of energy in the off-season: expert advice

In autumn, daylight hours are reduced, provoking a person’s decline in strength, blues and vulnerability to viruses. How to safely adjust the body’s biological clock and maintain a high level of energy until spring, the head of the Minsk City Health Center, valeologist Snezhana Kavrigo, told the correspondent of the Minsk-Novosti agency.

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How to wake up when it’s dark outside

The main problem of the off-season is the failure of circadian rhythms. Our body is guided by the sun: with its lack of sleep hormone melatonin continues to be produced even in the morning, and the production of stimulating cortisol, on the contrary, is delayed. The result is a heavy lift and a feeling of weakness.

To restore balance, Cavrigo recommends three rules:

1. 1.if it is dark outside, use artificial sun. Special lamps for light therapy with a capacity of 10,000 lux are able to completely block excess melatonin in 30 minutes and start wakefulness processes;
2. 2.make a habit of walking for 15-20 minutes at lunchtime. Even in cloudy weather, the level of ultraviolet light on the street is several times higher than in the most lit office;
3. 3.two hours before bedtime, refuse bright upper lighting. Go to local sources (bra, floor lamps) with a warm yellow spectrum and be sure to activate night mode on all smartphones and screens.

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Warming diet and support of immunity

With the onset of cold weather, the body spends much more resources on thermoregulation. During this period, strict diets and sharp calorie restrictions are strictly prohibited. They create additional stress and undermine immune defenses. However, overeating is also not worth it: the focus should shift to nutritious and warming food.

- Give up cold smoothies and raw salads in favor of baked vegetables, dense soups, stew and porridge, advises S. Cavrigo. Warm food stimulates digestion and helps the body warm from the inside. It is useful to include the following products in the diet:

1. 1.root vegetables and dense vegetables (pumpkin, carrots, all types of cabbage, beets, turnips and celery);
2. 2.quality protein (meat, poultry, fish, eggs);
3. 3.healthy fats (avocados, nuts, unrefined oils);
4. 4.fermented foods (sauerkraut, kimchi, soaked apples and natural yogurts).

- These products warm the body, strengthen the immune system through the support of the intestinal microbiome and protect the skin and nervous system from stress during cold weather, explained the doctor-valeologist.

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Nutraceuticals vs. melancholy

According to the expert, the following nutrients will help prevent depression, normalize sleep and point-to-point replenish the sun deficiency:

1. 1.vitamin D3 is the main marker of autumn health. Before taking it, it is recommended to take a blood test so that the doctor chooses the correct therapeutic or prophylactic dosage;
2. 2.Omega-3 – protection of the nervous system from depressive states. It is contained in fatty fish (mackerel, salmon);
3. 3.tryptophan and magnesium - stimulation of the production of serotonin ("hormone of joy"), which is smoothly converted to quality melatonin closer to night. There are in turkey, cheese, bananas and bitter chocolate.

It is equally important to avoid excessive consumption of simple carbohydrates. Baking and sweets provoke sharp jumps in glucose, followed by a decline in strength. A useful alternative to desserts is baked pumpkin with cinnamon or seasonal fruits.

Movement against drowsiness

When the daylight is shortened, there is a natural desire to reduce activity. However, movement is the fastest way to disperse lymph, warm up and get a legal dose of dopamine. What do you do to cheer up? The doctor-valeologist advises to postpone the intense sports for the first half of the day. Heavy training in the late evening can overexcite the nervous system and shift the time of falling asleep to later. If there is no resource for a full-fledged gym, you can do 30-minute yoga, do Pilates and stretching or just walk at an active pace. The main condition is to do everything regularly.

Also, S. Cavrigo strongly recommends not to "sleep down" on Saturday and thus knock down the weekly schedule.

- Otherwise, you will have a hard Monday. To facilitate early rise, create pleasant morning rituals: a cup of your favorite coffee, a contrast shower, or energetic music. All this will help to enter the new day with a good mood, the expert noted.