Autumn is not only a time for a warm blanket and hot tea. It is also a great opportunity to support your mood and energy if you approach nutrition correctly. As the days get shorter and the sunlight becomes less, it's important to know which products will help you beat the autumn blues.
Today, together with a certified nutritionist, Iryna Rybitska, we will consider how nutrition can affect your well-being and emotional state.
Effect of nutrition on mood
Have you ever noticed how certain foods can lift your mood? This is not just a coincidence! What we eat directly affects our brain and the production of hormones, in particular serotonin - known as the "happiness hormone". When you consume foods rich in tryptophan (an amino acid that helps produce serotonin), you may notice an improvement in your emotional state.
So, what products can become your allies in autumn?
Foods rich in tryptophan:
- Pumpkin seeds are a tasty and nutritious snack that increases tryptophan levels.
- Turkey and chicken are excellent sources of protein that also contain essential amino acids.
- Dairy products - cheese, yogurt - are not only tasty, but also good for mood.
- Nuts - walnuts, almonds and hazelnuts - are easy to snack on and promote serotonin production.
- Fish , especially salmon and tuna, are rich in omega-3 fatty acids.
These foods should be combined with complex carbohydrates, such as vegetables or whole grains, so that your body can more easily produce serotonin.
Vitamins and minerals to improve mood in autumn
When sunny days become rare, our body needs additional support. Here are some important vitamins:
Vitamin D
In autumn , sunlight is the main source of vitamin D. Add fatty fish, eggs, or supplements to your diet if necessary.
Vitamins of group B
B vitamins help reduce fatigue and increase energy. Look for them in whole grains, legumes and greens.
Magnesium
Magnesium is a great mineral for relieving stress and improving sleep. Foods rich in magnesium include nuts, seeds, legumes, and even dark chocolate.
Omega-3
Don't forget the omega-3 fatty acids found in fish, walnuts, flaxseeds, and chia. Studies show that they help fight depression and anxiety. Therefore, use them regularly, and you will feel the difference in your condition!
A healthy gut is the key to a good mood
You will be surprised, but the condition of the intestines has a direct effect on emotions.
Probiotics from yogurt, kefir and fermented vegetables help maintain the health of the intestinal microflora. They help reduce stress and anxiety, so add them to your diet.
Seasonal products: benefits and taste
In autumn, you can enjoy not only tasty, but also healthy products. Pumpkin, carrots, beets, apples, pears and lingonberries are our autumn heroes.
They are rich in antioxidants, vitamins and minerals that increase immunity and lift the mood. Do not forget to experiment with recipes to diversify your diet.
Hydration and regimen are equally important
Don't forget the water! Even when the temperature drops, it's important to stay hydrated, as dehydration can affect energy and mood.
Regular meals
They also play an important role in stabilizing energy levels throughout the day. Try to follow the regime and listen to your body. Prepare food the night before if you know you won't have time to do it in the morning.
Result
In autumn, you should not fall into sadness and despair - a balanced diet can help you feel energetic and cheerful. Add healthy foods to your diet, don't forget about vitamins and minerals, and keep your intestines in good shape. And, of course, experiment with seasonal flavors to make your diet not only healthy, but also tasty.
Iryna Rybitska helps women achieve slimness and harmony with their bodies through healthy nutrition and self-care. She believes that the way to health lies through self-love, not through strict restrictions. That's why she prepared three meals for us, which can form the basis of your menu for a week.
Autumn balanced menu for different types of food
For those who are on a traditional diet.
Breakfast (omelet with toast and pumpkin puree)- Proteins: omelet with eggs and turkey
- Vegetables: pumpkin puree
- Fats: olive oil (for making an omelet)
- Carbohydrates: Whole wheat toast
- Proteins: grilled chicken fillet
- Vegetables: salad from beets, carrots, greens
- Fats: a handful of walnuts
- Carbohydrates: quinoa
- Proteins: baked salmon
- Vegetables: broccoli, pumpkin
- Fats: olive oil (for baking salmon)
- Carbohydrates: baked potato
A balanced vegetarian menu for one day
Breakfast (cheesecakes)- Proteins: cottage cheese
- Vegetables/fruits: apples (for cheesecakes)
- Fats: sour cream or honey
- Carbohydrates: cheesecakes (from whole grain flour)
- Proteins: chickpeas (in stew)
- Vegetables: pumpkin, carrot, spinach
- Fats: olive oil (for cooking stew)
- Carbohydrates: quinoa
- Proteins: feta cheese
- Vegetables: zucchini, mushrooms
- Fats: olive oil (for baking)
- Carbs: Pears (Pear and Arugula Salad)
Vegetarian menu for the day
Breakfast (oatmeal)- Proteins: oatmeal with flax seeds
- Fruits: banana, apple
- Fats: almond milk
- Carbohydrates: oatmeal
- Proteins: quinoa
- Vegetables: baked beets, carrots
- Fats: avocado
- Carbohydrates: quinoa
- Proteins: lentils
- Vegetables: pumpkin, broccoli
- Fats: olive oil (for stewing)
- Carbohydrates: baked potato
A balanced diet in autumn will help not only to avoid autumn blues, but also to support health, energy and a good mood. It is important to remember that food should be varied, tasty and meet the nutritional needs of your body.
