Here’s the translation:
The arrival of autumn and the change in time are factors that impact biological rhythms, which can weaken our bodies against common infections. In this context, Dr. Richard Allison, a prominent nutritionist and former Director of Sports Nutrition for Arsenal Football Club, has shared valuable recommendations to keep us healthy during this season.
The change in time brings longer nights and a decrease in sunlight, affecting both mood and the immune system. The combination of lower temperatures and reduced light can lead to fatigue and increase vulnerability to seasonal illnesses like colds and flu. Although a study reveals that 76% of Spaniards understand the function of their immune system, a fast-paced lifestyle and lack of rest can compromise its effectiveness.
Dr. Allison emphasizes the importance of taking care of emotional well-being and adopting healthy habits. Implementing a balanced diet, ensuring adequate rest, and exercising regularly are practices that help better tackle the physical and emotional challenges of autumn.
In particular, the decrease in daylight hours can discourage exercise, but the specialist advises making the most of natural light during the day. Engaging in outdoor activities in the morning or early afternoon not only helps regulate the biological clock but also supports the production of vitamin D and serotonin, both essential for emotional balance.
Furthermore, exercising in cooler weather has additional benefits. With less thermal stress, the body can show greater endurance and experience less dehydration. It is also estimated that caloric expenditure is higher when exercising in lower temperatures, as the body works harder to maintain its internal temperature.
The change in time also affects sleep patterns and appetite. Therefore, maintaining regular meal schedules can help synchronize the body with the new daily rhythm, improving digestion and sleep quality.
The heating, which is used more during the cold months, reduces humidity in the air, which can irritate mucous membranes and increase susceptibility to infections. To counteract this, humidifiers are recommended, as they help restore moisture and alleviate irritation.
As exposure to sunlight decreases, vitamin D levels can be negatively affected. Therefore, Dr. Allison suggests considering vitamin D supplements and multivitamins to ensure adequate levels, which support the immune system.
The nutritionist also advises including foods in the diet that strengthen the immune system and improve mood. These include fermented cabbages, turmeric, garlic, mushrooms, ginger, Brazil nuts, elderberries, oysters, dark chocolate, and kefir. These foods not only provide physical benefits but also contribute to emotional well-being.
Through a proper combination of healthy habits and a balanced diet, one can face autumn more effectively, strengthening the body’s defenses and improving mood.
Referrer: MiMub in Spanish