Each season has different physiological and psychological effects on people. Studies show that seasonal mood disorders are experienced, especially in the autumn and winter. It is said that this disorder is a type of depression that is experienced due to the decrease in sunlight in the autumn and winter months.
It has been observed that eating habits affect the severity, and this situation is more common, especially in young people. In a study conducted on university students, It has been observed that more dinner is eaten, more snacks are consumed, and the frequency of binge eating, external eating, and emotional eating increases in autumn. In this case, the additional calories taken will inevitably cause weight gain.
To prevent this situation, how should we eat and what should we pay attention to in autumn? Let’s examine it together.
Vitamin D Deficiency and Supplementation
It is beneficial to check your vitamin D levels, especially in the late autumn and winter months, when vitamin D production is lower due to sunlight. Studies show that the constant tiredness during these months may be related to your low vitamin D levels. It shows that vitamin D supplements made in this process and a diet model enriched with tryptophan can help you feel better by increasing the effectiveness of brain serotonin activity.
Tryptophan is an amino acid that cannot be synthesized by the human body and must be obtained through the diet. Tryptophan is the precursor to serotonin, the brain’s “feel-good” chemical. The body uses tryptophan to help make melatonin and serotonin, which are essential in sleep metabolism. Melatonin helps regulate the sleep-wake cycle, while serotonin is known to help control appetite, sleep, mood, and pain. Therefore, consuming foods containing tryptophan increases serotonin levels in the body.
Fruits rich in tryptophan: banana, strawberry, apple, orange, blackberry, pineapple, avocado
We can diversify the vegetables rich in tryptophan, such as asparagus, zucchini, eggplant, spinach, broccoli, onions, tomatoes, and mushrooms.
Certain micronutrients, including vitamins and minerals, play a critical role between nutrition and the immune system. Even a lack of just one essential nutrient can impair the immune system. Studies show that beneficial components of the Mediterranean Diet, especially with specific antioxidant and anti-inflammatory effects, have the potential to improve and modulate the immune system.
If the nutrients necessary for the body are not taken in sufficient and balanced amounts, resistance to diseases decreases.
Fruits and vegetables are essential food groups for our health, with low energy, high vitamin mineral content, and fiber. They differ in terms of the nutrients and bioactive components they contain. For this reason, the types of vegetables and fruits consumed daily should be diversified to gain resistance against diseases.
Turkey Dietary Guidelines (TUBER) recommends the consumption of at least five portions (at least 400 g/day) of vegetables and fruits per day. Of these, at least 2.5-3 portions of vegetables and 2-3 portions of fruit are distributed. At the same time, it is recommended that two portions of vegetables and fruits consumed daily should be green leafy vegetables, citrus fruits, and tomatoes.
While leaving the sunny summer months behind, you can prevent complaints such as spring fatigue and gain resistance against diseases by making the proper adjustments in your nutrition plan and habits.