During seasonal transitions and weather changes, fatigue, weakness and diseases may occur. A correct and balanced diet can save you from these situations. Take into account the nutritional recommendations to spend these days without getting sick by drinking plenty of water, brewing herbal teas, and eating healthy.
Challenge diseases by drinking plenty of water.
Plenty of water. Drinking nourishes your cells. And your immune system. This way you are protected from diseases. Even though the feeling of thirst is less in cold weather than in the summer months, 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 you against diseases thanks to their antioxidant properties. .
Which herbal teas can I drink?
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 from 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.
Coffee in moderation. Consume more teas.
As the weather gets colder, the need to consume hot drinks increases. The most consumed hot drinks are; beverages such as tea, coffee, herbal teas and salep. All of these drinks can be consumed. However, the point to be considered is the amount. Drinking coffee constantly to get rid of the fatigue that comes with the change of seasons is not the right choice. Excessive coffee consumption causes excess caffeine to enter the body. This threatens heart health. Therefore, limit coffee consumption to 2-3 cups a day.
Consume plenty of fruits and vegetables for weakness and fatigue.
With the beginning of autumn, the shortening of daylight hours and the decrease in air temperatures may cause hormonal and psychological changes in the human body. During these months, 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 pomegranate, orange and tangerine.
Do not stay hungry for a long time.
Long-term hunger slows down the metabolism. A decrease in your metabolic rate also decreases your 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.
Your evening meals will keep you strong. Lighten up.
Don't let the autumn and winter months cause you to gain weight. Excessive fatty meals, meals consumed late at night, and inactivity may invite weight gain during the winter months. Complete your evening meals earlier, around 19:00-20:00. You can choose more practical meals for your evening meals. For example, you can consume vegetables such as cauliflower and broccoli by lightly boiling them, flavoring them with yoghurt, and sprinkling some chili peppers on them. Since this mixture is rich in fiber, it will keep you full for a long time. Leek dish with olive oil can also accompany your dinner tables during these months.
Continue your exercises from where you left off.
Cold weather does not mean that you cannot leave the house. Feeling tired is not an excuse not to exercise. 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 about 100 ml of water every 10 minutes during exercise.
Start the day energetically with a good sleep.
Your sleep hours are irregular and uncertain. It 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.
Autumn Menu from Dietician Yusuf Öztürk
Morning:
Egg
Low-fat cheese
Lots of greens, tomatoes, cucumbers
2-3 walnuts
Molasses
Midnight:
Sage + 8-10 almonds
Lunch:
1 ladleful of soup
Baked salmon
Salad with plenty of greens
2 tangerines
Afternoon:
Turkish coffee + Whole grain cookies
Evening:
Vegetable dinner
Bulgur with Lentils Pilaf
Cacık
Night
1 cup of rosehip tea + 2 walnuts
I wish you a healthy day.
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