Just like in spring, autumn brings changes in schedules and environmental temperatures that can significantly influence our physical and mental health, causing what is known as autumn asthenia.
Excessive fatigue, difficulty concentrating, sadness, apathy, or irritability... The symptoms are easily recognizable, and although not worrying, nor lasting too long - usually not persisting for more than two weeks - it is important to pay attention - as we should always do - to the warning signs our body sends us.
"Autumn asthenia can exacerbate incipient cases of anxiety, mild depression, or sadness, affecting our emotional stability. The decrease in serotonin and less exposure to sunlight can intensify feelings of loneliness and hopelessness, especially in individuals more susceptible to seasonal changes. In more severe cases, this alteration can lead to Seasonal Affective Disorder (SAD), a form of depression that is activated during the autumn and winter months. Although autumn asthenia is a transient problem, it is important to act as soon as possible and not wait for winter to take measures and establish healthy habits that contribute to balancing physical and mental well-being," explains Dr. Daniela Silva, Specialist in Internal Medicine and E-Health Medical Manager at Cigna Healthcare Spain.
The 'blame' for this 'physical and emotional slump', as Dr. Silva pointed out, lies in the drop in temperatures and the decrease in natural light hours. Some studies have shown that as the days shorten and exposure to sunlight decreases, serotonin production in the brain decreases - the neurotransmitter related to mood - and melatonin production increases, the hormone responsible for regulating sleep. This latter phenomenon can affect our circadian rhythm, causing certain difficulties in sleeping, generating an uncomfortable feeling of drowsiness during the day.
The imbalance between serotonin and melatonin can also contribute to a greater sense of fatigue and mood disturbances, giving rise to feelings of sadness, lack of motivation, and irritability that are so prevalent at this time of year.
In addition to all this, it should be noted that the end of the summer period and the return to routine after a period of rest and socialization also impact our mood, leading to feelings of loneliness and lack of motivation.
But there's more. Autumn, as we know, is the ideal scenario for the spread of respiratory viruses, such as the common cold and the flu, typical of this season, which can worsen asthenia symptoms, as the body not only has to deal with emotional and mental fatigue but also with the physical burden of fighting infections.
It's the 'perfect storm' for our immune system, which can be weakened by stress and accumulated fatigue, increasing susceptibility to these diseases. A detail that becomes particularly relevant considering that 58% of Spaniards declare that their physical health directly impacts their personal life, as shown in the Cigna International Health study.
As if all this were not enough, our body is also forced to cope with the reduction in the synthesis of vitamin D (essential for the proper functioning of our natural defenses) due to decreased exposure to sunlight. A reduction that, if determined by a healthcare professional, should be compensated with prescribed supplementation in appropriate doses, according to the individual needs of each person.
To try to cope with this whole scenario in the best way possible, health and wellness experts at Cigna Healthcare propose five easy-to-follow tips:
- Becoming an 'early bird'. Although some people are more productive at night, the reduction of sunlight hours associated with the change of season can destabilize circadian rhythms and create a hormonal imbalance. Therefore, to regulate the sleep-wake cycle and improve mood, it is recommended to wake up early and make the most of natural light. To facilitate this change, a light alarm clock can be used to simulate sunrise, allowing for a gradual and natural awakening. This helps minimize daytime drowsiness and maintain more balanced energy levels throughout the day. Additionally, cold showers help activate circulation, combating the physical and mental fatigue caused by this seasonal disorder.
- Taking advantage of nature getaways to combat sedentary lifestyle. Despite the cold and the need to bundle up, contact with the natural environment has multiple health benefits, such as reducing stress and improving mood, as indicated by a report from the World Health Organization (WHO). Breaking sedentary habits through exercise in nature is particularly effective against autumn asthenia, as it not only combats physical inactivity but also allows for the release of endorphins, the hormones of well-being, which improve emotional state and increase energy levels, mitigating fatigue.
- Avoiding emotional eating. There is a direct relationship between diet and mood. In fact, when a person is sad or discouraged, they tend to choose foods high in sugars or carbohydrates to feel better. However, studies show that a high consumption of these types of foods can have a detrimental effect and even increase anxiety and depression. In this sense, it is essential to take care of diet during this time, especially considering autumn asthenia and the increase in colds and illnesses. Prioritizing the consumption of fruits and vegetables and preparing recipes with seasonal nutrient-rich foods (such as pumpkins, sweet potatoes, mushrooms, and fruits) helps strengthen the immune system and improve energy levels, as well as mood.
- Setting daily goals realistically and flexibly. Autumn asthenia can lead to demotivation and fatigue interfering with daily productivity. In this regard, achieving small daily goals generates a sense of achievement and well-being, improving mood and helping to maintain a positive attitude towards autumn asthenia. The Eisenhower matrix can be applied, a tool that prioritizes tasks according to their urgency and importance. By dividing activities into four quadrants (urgent and important, important but not urgent, urgent but not important, neither urgent nor important), better organization is achieved, avoiding the feeling of overload.
- Engaging in mental gymnastics with manual activities. Engaging in manual activities such as cooking, ceramics, painting, or knitting is an ideal alternative for this season when more time is spent indoors, as it has been associated with an improvement in emotional and cognitive well-being. Creative tasks stimulate brain activity and reduce anxiety, stress, and even depression. Focusing the mind on a specific task achieves a state of calm that helps disconnect from problems, promoting a sense of satisfaction and tranquility. This not only contributes to better emotional balance but also enhances cognitive skills such as memory and attention, generating a positive impact on both mental and emotional levels.