The change of season which takes place between summer and autumn induces changes in light and temperature which have a great influence on our morale and our vitality : we no longer have the same access to vitamin D. This can cause the appearance of uncomfortable symptoms such as low morale, bad mood, severe fatigue , restless sleep and reduced ability to concentrate .
Here are the keys to ensuring an anti-stress diet during this delicate period.
Eat seasonal foods
With the change of season, the needs for certain nutrients change. Let us not forget that nature is well made and that the local foods that it offers us in autumn are those that meet our needs to experience the seasonal transition with as much serenity as possible: B group vitamins, vitamin C, omega 3, magnesium, selenium and tryptophan mainly.
Furthermore, according to medicine called Ayurveda, ancestral Indian medicine, it is also a question of texture. Since autumn is considered a cool and windy season, it is therefore appropriate to favor “contrary” foods: dense foods that require lighter cooking. They allow us to anchor and refocus our energy , while adapting more easily to temperature variations, as well as to shorter days.
To prepare for the change of season, the foods to favor are:
- Cooked vegetables : squash, root vegetables, fennel, chard, artichokes, radishes, mushrooms
- Legumes : lentils, chickpeas, beans, almonds and broad beans
- Whole grains and pseudo-cereals : basmati rice, whole grain rice, oats, quinoa and buckwheat
- Fruits : citrus fruits, grapes, pomegranates, strawberries, apples, bananas, pears, plums, figs
- Good fats: eggs, fatty fish, tuna, anchovies, mackerel, oleaginous seeds and fruits, vegetable oils eaten raw, virgin olive oil, ghee, etc.
But to fight against stress, nutrition is not the only key subject, it is also very important to take care of your hydration. It is recommended to consume one and a half liters of water per day, but tea and herbal teas are also very good substitutes, when combined with drinking a sufficient quantity of plain water. At breakfast, consider replacing coffee with tea, and why not make it a new habit? Finally, it is also recommended to regulate your alcohol consumption during this period.
Create balanced plates
Meals too rich in rapidly absorbed carbohydrates (i.e. with a high glycemic index), and too low in proteins, fats and fiber, are likely to destabilize our blood sugar level and cause hypoglycemia (c is the famous post-meal boost). These hypoglycemias are perceived as a physical stress for the body and end up, when they become too regular, by exhausting our resources: we become incapable of adapting to variations in our environment and then begin to experience the first signs of fatigue and fatigue. 'anxiety.
Pamper your digestion
A nutrient-rich diet is essential, but for it to be truly beneficial it is extremely important to have a healthy digestive system , which can absorb the nutrients ingested. So avoid all processed products, which are too irritating and inflammatory.
Furthermore, the composition of our intestinal microbiota seems to have a direct influence on our psychological health and our ability to manage the different types of stress to which we are subjected during seasonal changes, whether physical or emotional. It is therefore essential to ensure that we take care of our small, beneficial intestinal bacteria by consuming:
- Probiotics (or good bacteria) in the form of fermented foods: sauerkraut, kefir, kimchi, kombucha, lacto-fermented vegetables, etc.
- Prebiotics (the favorite foods of probiotics), abundant in fruits, vegetables, and legumes.
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