* The outcomes of this diet depend on the person's individual predispositions and cannot be guaranteed in every person. We advise you to consult your doctor before you start a diet programme.
4 simple tips and tricks to drive autumn's blues away
Depressed mood is associated more frequently with autumn than with any other season. Vacation behind you, the needle on the thermometer drops and you don't want to get your nose out of bed.
Symptoms of autumn anxiety:
- Increased fatigue
- Headache, back and joint pain
- Sleep disorder
- Sadness, anger and irritability
- Loss of appetite, or eating too much
- Indifference to surroundings
The difference between autumn's "blues" and real depression
Depression is one of the most common mental disorders. Its treatment belongs in the hands of experts. A person suffering from depression usually exhibits physical and mental symptoms of the disease. In the long run, that person loses his/her ability to rejoice in the things (s)he used to enjoy.
Depressed mood sometimes grow on most of us. It's usually caused by an unpleasant experience, a fight with your dear ones, but even bad weather. Once things change to our satisfaction, we feel good again.
The tips and tricks to beat the autumn’s "blues"
1. Regular sleep
7 hours a day is an ideal recommended by experts. Without uninterrupted sleep, your body cannot function properly in the long term. In your sleep, you wash out:
- The growth hormone that contributes to muscle regeneration
- Leptin which affects appetite – sufficient level of leptin suppresses hunger.
- In contrast, the level of the hormone called ghrelin which sends signals to the brain that the body needs to eat drops.
Sleep also regenerates memory and reduces the risk of certain diseases, including obesity! Read on for specific tips and tricks on how to do this if you're having trouble sleeping.
2. Sport and exercise in the fresh air
Movement is the key to good mood. Overcome laziness and include sport at least 3 times a week for 30 minutes in your programme.
- Once you get your body moving, the brain starts releasing endorphins (happiness hormones), which help to ward off anxiety and control stress.
- Physical activity paradoxically dissipates fatigue and energizes the body.
- If you get physically tired during the day, you will sleep better in the evening. And sleep is important, you know that already.
Bonus: We'll tell you the benefits of running, which will keep you stick to this sport even in cold weather.
3. Vitamins and minerals
Seasonal fruits and vegetables provide your body with the necessary nutrients and vitamins to help effectively prevent autumn flu and colds. It's ideal to harvest your own crop. If you don't have that option, choose locally grown fruits in shops.
When you are on the diet plan, be careful which fruit you reach for. Choose fruit low in sugar content (white grapefruit, white currants, blueberries, strawberries, raspberries, pomelo or even watermelon) and eat it in moderation (100g per day from Step 2 of your keto diet). You can also supplement your vitamins and minerals with protein meals and KetoDiet drinks. Try a raspberry-blackcurrant-flavoured cocktail or a protein smoothie with strawberries.
4. Rest and hobbies
Excess pressure must be let off. Keep doing what you enjoy. So what if it's ugly out there? At least you won't get burned walking. Does it bother you that it's too cold for an outdoor barbecue? Meet at home and play some board games. Take a hot bath, read a book, get a massage. Just give yourself some space and recharge your batteries after a hard day.
Author: Tereza Břízová