With weather changes, fatigue, weakness and diseases may occur. A correct and balanced diet can save you from these situations. Welcome spring by drinking plenty of water, brewing herbal teas, and eating healthy. Take into account the nutritional recommendations.
Challenge diseases by drinking plenty of water.
Drinking plenty of water strengthens your immune system. Thus, the system becomes a shield against diseases. You should make it a habit to drink water without waiting for thirst. Do not forget to consume 8-12 glasses of water a day.
Let herbal teas be your medicine.
Drinking herbal teas during these months will protect us against diseases thanks to their antioxidant properties.
Sage, linden, rosehip, mint-lemon; It protects against flu and cold with its vitamin C content.
Green tea contains very powerful antioxidants. Green tea protects against cancer and cardiovascular diseases.
Black tea protects against diseases with the polyphenols it contains. Black tea is consumed widely in our country. However, people with anemia and iron absorption disorders should consume less black tea. Chamomile and fennel teas are among the teas you can consume during these months.
Senna teas are also known for their lactative effect. In other words, it is recommended in slimming diets due to its intestinal stimulating effect. However, recent research shows that those who use senna herb for a long time may experience problems such as muscle weakness, tetany, anemia, fatty stools, gastrointestinal bleeding, dizziness, palpitations, and pancreatic dysfunction.
Plant. Antioxidant substances such as flavonoids found in teas may have some benefits, and some herbal teas can accelerate metabolism, but what should not be forgotten is that herbal teas can also cause harmful effects when consumed excessively. Unconscious consumption should be avoided and a maximum of 3-4 cups a day should be consumed. It is recommended that pregnant women and people with heart disease consume less herbal teas.
Consume less coffee and more herbal teas.
Drinking coffee constantly to get rid of the fatigue that comes with the change of seasons is not the right choice. Too much coffee entering the body due to excessive coffee consumption In addition, it can harm your heart and cause water retention in the body. Therefore, limit coffee consumption to 2-3 cups a day.
Consume plenty of fruits and vegetables for weakness and fatigue.
Changes in air temperatures cause hormonal and psychological changes in the human body. Some people, especially women and children, may experience symptoms of weakness, fatigue, decreased work efficiency and depression. A few healthy eating methods can save a person from these situations. You can increase your body resistance by consuming 4-5 portions of fruits and vegetables a day. Green pepper, parsley and green leafy vegetables, which contain vitamin C, especially against colds; Consume plenty of fruits such as lemon, strawberry and orange.
Do not stay hungry for a long time.
Long-term hunger slows down the metabolism. The decrease in metabolic rate also decreases our speed. If inactivity is added to this situation, the person can gain weight more easily. Irregular nutrition and long periods of fasting can cause unbalanced rises and falls in blood sugar, which can make you feel autumn fatigue more. Therefore, you should take care to eat 5-6 meals a day and be careful not to stay hungry for more than 4 hours a day.
Consume these foods. Be energetic.
To regain your energy that has decreased during the day, include foods containing omega-3 fatty acids in your diet. For example, your lunch might be salmon, a salad with lots of greens, and 1 orange. You can also choose tuna, mackerel and sardines for fish. Choose oilseeds and nuts in your snacks instead of processed and packaged products. Nuts such as walnuts, almonds and hazelnuts will keep you strong with their rich omega-3 content.
Make your dinner light.
Excessive fatty meals, meals consumed late at night and inactivity may invite weight gain. Complete your evening meals earlier, around 19:00-20:00. You can choose more practical meals for your evening meals. For example, you can make salads with cheese and tuna, and cool off with natural homemade lemonade.
Continue your exercises where you left off.
As the weather gets warmer, you can start exercising where you left off. keep going. The more you exercise, the fitter you feel. Have a light meal 1-2 hours before exercise. Put on exercise clothes and go for a walk. A light-paced walk will be good for your body and soul. Do not forget to drink 100 ml of water every 10 minutes during exercise.
Start the day energetically with a good sleep.
Irregular and uncertain sleep hours may be a cause of autumn fatigue. Your sleep hours should be regular in order to start the day energetically and continue that way. Make sure to sleep 6-8 hours a day.
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