Nutrition Recommendations for Autumn

Seasonal changes can have negative effects on our diet. We often feel tired, weak, and listless as the seasons change. With the end of summer, the cooling weather, shorter days, and decreased activity negatively affect our appetite, quality of life, and work pace. We can overcome the negative effects of autumn with a few simple precautions.

According to doctors, healthy eating will be the key to overcoming the negative effects of seasonal changes.

Make a habit of drinking water…
Even if we don’t feel thirsty as the temperature drops in autumn, make sure to drink water. Doctors say that 8-15 glasses of water a day will make you feel better. This will solve your constipation problems related to seasonal changes. Make it a habit to drink water even when you’re not thirsty.

Don’t neglect consuming enough and regular amounts of Vitamin C…
The body’s need for Vitamin C is greater during spring and summer. If you don’t get enough Vitamin C from natural foods, you will experience the problems caused by seasonal changes severely and for a long time. Include foods rich in Vitamin C in your diet, such as green peppers, rose hips, and parsley, as well as fresh seasonal vegetables and fruits that are sources of Vitamin C. Smokers need twice as much Vitamin C as non-smokers. Therefore, smokers should pay more attention to their Vitamin C intake and diet.

Consume alcohol in moderation…
Alcohol consumption exacerbates seasonal problems. Alcohol consumption should be controlled, especially in autumn. Therefore, try to minimize your alcohol consumption during the transition between seasons. If you do consume alcohol, choose light alcoholic beverages and do not consume more than 1-2 glasses. To cleanse your body of alcohol more quickly, make sure to drink plenty of water with and after alcoholic beverages.

Be careful with caffeine consumption…
In autumn, as the weather cools, the days shorten, and the nights lengthen, the need for hot drinks increases. Even we doctors use caffeinated drinks to wake up on these autumn mornings, but we shouldn’t overdo it. Consuming excessive caffeine to combat seasonal fatigue will only increase the level of fatigue. Because excessive caffeine intake causes heart palpitations and dehydration. It’s true that small amounts of caffeine have a stimulating effect, and as a doctor, I find moderate caffeine consumption very beneficial. However, more than 4 cups of coffee is considered doping even by the Olympic Committee.

Eat a sufficient and regular diet…
Especially as the days get shorter, we shouldn’t continue the habit of eating late dinners from the summer. Eating small, frequent meals is very important during this period as well. Irregular eating and prolonged periods of fasting cause unbalanced rises and falls in blood sugar, which worsens autumn fatigue. Therefore, make sure you follow the most important doctor’s advice: eat 6 meals a day and don’t go without food for more than 4 hours during the day.

Eat naturally and seasonally…
Consume foods in season, and choose those without additives. This way, the foods you eat will help you adapt to the autumn season. The amount and concentration of additives in food make digestion more difficult.

Get moving…
You can’t overcome autumn fatigue by feeling tired and withdrawing from social life. Instead of staying indoors, take at least half an hour of walks in the open air and increase your oxygen capacity.

Restore your sleep schedule…
Lack of a sleep schedule, irregular and unpredictable sleep hours, negatively affects your eating habits. Irregular sleep and irregular eating lead to more pronounced autumn fatigue and have more negative effects.