In this period when we leave the summer months and enter a hard work tempo, our metabolism begins to accelerate. Autumn is the season in which immune system-related diseases are most common, and it also brings with it "Autumn Depression". In addition, decreasing sunlight in autumn causes a decrease in the secretion of serotonin, the happiness hormone. The decrease in serotonin level plays an important role in the development of disorders such as learning, mood, sleep and vascular health, as well as anxiety, migraine, vomiting and loss of appetite. Therefore, to increase the decreasing amount of serotonin, foods containing magnesium, zinc, tryptophan and omega 3 should be consumed. Against depression in autumn; It is of great importance to include foods such as grain group (brown rice, wheat germ, whole grains, yeast extract), turkey meat, eggs, flaxseed, almonds, legumes and soy in our meals. Weight gain increases rapidly in autumn, when activities decrease and water consumption decreases. Therefore, it is useful to balance our daily water consumption to at least 2 liters. In addition, cold weather affects human physiology and increases the need for carbohydrate intake. However, increased symptoms of depression push people to eat more than necessary. To ensure good physical fitness as well as for your mental health, you can walk outdoors at a light pace for 45 minutes a day before the weather gets completely cold.
Foods that increase serotonin release;
Walnuts, peanuts. , almond
Strawberry, apple, grapefruit, kiwi, cherry, mango, banana, orange
Turkey, red meat, chicken, egg
Sardine, salmon , tuna
Bitter chocolate
Tomato
Spinach, artichoke, peas
Broccoli, cabbage, nettle, parsley, cress
Flaxseed
Dried beans, lentils
Rosehip
Potato
Soybean, sesame
Milk, yoghurt, cheese
Green tea
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