As the autumn season ushers in colder temperatures and reduced daylight, many individuals find themselves battling the onset of the “fall blues.” We’ll explore nine expert-recommended strategies to beat these seasonal blues and maintain overall well-being.
Lisa Artis, deputy CEO of the UK-based Sleep Charity, highlights the impact of diminished natural light on our alertness during the fall. She notes that the early production of melatonin, a hormone that induces sleepiness, can leave people feeling more exhausted. To combat this, she suggests:
Don’t Let the Fall Blues Get You Down: Top Strategies from Experts
Placing Your Alarm Clock Far Away from Your Bed: This forces you to physically get out of bed, promoting wakefulness.
Showering in Cold Water: A refreshing cold shower can help invigorate you in the morning.
Exposure to Morning Light: Opening curtains and allowing natural light into your space as soon as it becomes available can help regulate your body’s internal clock.
Light Box Therapy: For those struggling immensely, light box therapy, which involves exposure to artificial light that mimics natural sunlight, may be beneficial.
Avoiding Screen Time Before Bed: Reducing screen time before bedtime can improve sleep quality.
Balanced Diet: A diet rich in fruits, vegetables, whole grains, proteins, and healthy fats is key.
Hydration: Ensure adequate hydration, as it can combat fatigue.
Specific Sleep-Enhancing Foods: Incorporate foods like nuts, bananas, cherries, oats, salmon, eggs, and kiwis into your diet.
Combatting Holiday Indulgence Effects: Consuming blueberries before and after drinking can reduce inflammation, while sweet potatoes provide magnesium and vitamin A. Avocados and bananas are touted for their ability to protect against liver damage due to their potassium content. Additionally, a meal of roasted vegetables with whole-wheat pasta is recommended to combat hangovers, as it helps with hydration and curbs sugar cravings.
Staying Hydrated: Lastly, it’s crucial to stay adequately hydrated. Men should aim for 15.5 cups of water daily, while women should target 11.5 cups.
By implementing these expert-backed strategies, individuals can proactively address the fall blues and maintain their physical and mental well-being throughout the season. Whether it’s optimizing sleep patterns, embracing a nutritious diet, or staying hydrated, these holistic approaches can make a significant difference in combating seasonal fatigue and enhancing overall vitality.
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A recent study published in BMC Psychiatry sheds light on a potential connection between major depressive disorder (MDD), anorexia, and gut microbiota. Led by researchers at the First Hospital of Shanxi Medical University, the study suggests that individuals with both depression and anorexia exhibit distinct patterns in their gut bacteria, particularly involving the presence of a specific bacterium called Blautia.
Depression, characterized by persistent sadness and a loss of interest in daily activities, affects millions worldwide and is often accompanied by a high risk of suicide. Anorexia, marked by reduced appetite and distorted body image, commonly co-occurs with depression, complicating treatment efforts.
In a world where stress and anxiety are prevalent, with up to 19% of U.S. adults experiencing prolonged anxiety, the quest for effective coping mechanisms continues.
While traditional treatments like medication and therapy remain pillars of support, emerging research suggests that dietary choices, including hydration, might play a significant role in managing anxiety levels.
Drinks to Lower Anxiety You Must Know About
Here, we delve into the top drinks to lower anxiety recommended by dietitians –
1. Chamomile Tea: Renowned for its calming properties, chamomile tea contains apigenin, a flavonoid compound known for its anti-anxiety effects. Wan Na Chan, M.P.H., RD,
In recent years, the intersection between holistic practices like yoga and conventional medicine has garnered significant attention, particularly in the realm of managing autoimmune disorders.
A burgeoning body of research suggests that incorporating yoga into treatment plans can offer tangible benefits for individuals grappling with autoimmune conditions. From rheumatoid arthritis to lupus, yoga’s gentle yet powerful techniques hold promise in alleviating symptoms and improving overall quality of life.
Yoga, with its emphasis on mindful movement, breathwork, and relaxation, provides a multifaceted approach to managing autoimmune disorders. The practice not only addresses physical symptoms but also targets the underlying stress and inflammation that often exacerbate these conditions.
In a recent study published in the Proceedings of the National Academy of Sciences, researchers shed light on a compelling connection between pregnancy and the aging process in women.
The study, led by Calen Ryan, an associate research scientist at the Columbia University Ageing Center, suggests that women who have experienced pregnancy may exhibit more signs of biological aging compared to those who haven’t. Intriguingly, the research also indicates that the aging process may accelerate with multiple pregnancies.
Ryan commented on the findings, stating, “We’re discovering that pregnancy leaves lasting effects on the body. While not all are negative, it appears to heighten the risk of certain diseases and overall mortality.”
Hoarding disorder, a mental health condition characterized by persistent difficulty in parting with possessions and accumulating excessive clutter, affects millions of individuals worldwide. Here’s what you need to know about this often misunderstood disorder and how to support those who struggle with it.
Defining Hoarding Disorder:
Hoarding disorder is a complex mental health condition marked by a compulsive urge to accumulate possessions, leading to overwhelming clutter and difficulty discarding items.
According to experts like Brad Schmidt and Gregory Chasson, individuals with hoarding disorder often experience distress at the thought of parting with their belongings and may also have a strong desire to acquire new items.
Cherophobia, a condition characterized by an aversion to happiness, has garnered attention for its impact on mental well-being.
Derived from the Greek word “Chairo,” meaning “I rejoice,” cherophobia manifests as an irrational fear of experiencing joy. Therapist Carolyn Rubenstein explains that this fear often stems from anxious thoughts associated with past trauma or childhood experiences linking happiness to negative outcomes.
Signs of Cherophobia
Recognizing the signs of cherophobia is crucial for identifying individuals who may be struggling with this condition:
Feelings of Guilt and Unworthiness: Those with cherophobia experience guilt and unwor
Stress can affect our lives in many ways, from our mental health to our relationships, but it can also lead to physical symptoms such as ‘cortisol belly’. Cortisol belly, named after the stress hormone, has been widely discussed on social platforms such as TikTok, with users and experts explaining how it occurs, and theorizing what could be done about it.
While you may not have heard of the term ‘cortisol belly’ before, you might have heard of stubborn belly fat or stress belly, which are essentially the same thing. This is because it refers to the accumulation of visceral adipose tissue around the stomach, which has been linked to prolonged exposure to elevated levels of the stress hormone, cortisol.
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