What to do against the fatigue that can occur in autumn? Diet, essential oils, and good habits discover the 5 tips of a naturopath to regain energy.
Like spring, autumn is a season of transition. Decrease in light, drop in temperatures, even drop in morale (sometimes related to the resumption of work)… fertile ground for exhaustion. Fortunately, there are accessible and natural solutions to regain energy during this change of season. We asked Olivia Zory-Casali, naturopath member of the Copleni collective, to give us her little tips when fatigue persists.
Adopt a simple diet rich in vitamin C
“It’s time to relieve your digestive system!” says Olivia Zory-Casali. Heavy digestions require a lot of energy and fatigue in the long run. Against autumn fatigue, we avoid dishes that are too rich, industrial, processed, and sweet that is caloric but do not provide nutrients. The goal? Avoid “blood sugar spikes, and depletion of stocks of minerals and vitamins that eventually deplete”.
- Simple,varied, seasonal, sustainable or organic foods, which naturally provide what the body needs to function properly.
- Foods rich in vitamin C, ascorbic acid contributing, among other things, to reduce fatigue, the proper functioning of the immune system and promoting the absorption of other nutrients such as iron.
We invite to the menu the kiwi, the persimmon, all the cabbages, the parsley, the Goji berries, the mango, and the papaya. Citrus fruits are also very good allies but are careful: “not all people metabolize citrus acids well, especially on an empty stomach in the morning”, warns the naturopath.
Focus on light therapy in the morning and at noon
Walking around, an easy – and free – option to fight against a slump in the day. “Go around the block, go for a stroll in a square,” advises Olivia Zory-Casali. Ventilating is all the more necessary when teleworking because you can easily spend several days without putting your nose outside. »
In addition to getting some fresh air, being in contact with nature, exposing yourself to light in the morning and/or noon is a good way to fight against seasonal depression and low light. You can also equip yourself with a light therapy lamp to use in the morning during breakfast and about ten minutes at noon if necessary.
Using anti-fatigue essential oils
Essential oils can give a boost. Be careful, however, they are very powerful is it imperative to respect their dosage and duration of use. It is also necessary to check their tolerance and possible contraindications. In case of total exhaustion, do not use this synergy.
Synergy boost to essential oils:
In a 10ml dropper, mix:
- 30 drops of black spruce essential oil (Picea mariana): revitalizing and tonic.
- 30 drops of Scots Pine (Pinus sylvestris L): physical and nervous tonic, stimulating, it increases blood pressure.
- 15 drops of peppermint (Mentha x piperita L. var piperita): tonic, and digestive.
- 100 drops of organic jojoba vegetable oil or organic argan.
Rub 4 drops of the mixture morning and noon on the kidney area for up to a week.
Contraindications: pregnant and lactating women, children under 12 years of age, people with epilepsy, asthmatics, liver and/or gallbladder disorders, cardiovascular disorders, severe hypertension, renal failure.
Maintain excellent hydration
Since the body is mostly composed of water, it is crucial to hydrate yourself by drinking water that is weakly mineralized. Fatigue can indeed be a sign of dehydration.
In case of difficulty drinking, homemade infused waters are an excellent alternative. “Fruits, vegetables, fresh untreated herbs to infuse cold in the water, be creative!”, enthuses the naturopath. It’s pretty, it gives taste to the water and allows you to better retain it in the cells. »
Move at least 30 minutes a day
A sedentary lifestyle maintains a state of fatigue, in addition to promoting health problems. Practicing a physical activity adapted to your condition allows you to evacuate stress and negative emotions. It keeps the body healthy and promotes the secretion of endorphins, the hormones of “happiness”.
As Olivia Zory-Casali likes to remind us, “Muscle is the counterweight of the nerve” (quote from Edmond Desbonnet, the French physiologist and doctor). In addition, “Physical activity is an opportunity to work on your respiratory amplitude. Breathing well is a guarantee of energy. »
Every day, we try to move for at least 30 minutes. Walking with a good step, practicing cycling, swimming, muscle building, or climbing or yoga… it does not matter what the activity is, as long as it makes it possible to fight against a sedentary lifestyle.
Taking care of your sleep
Common sense advice: it is impossible to reduce fatigue without real rest. Unfortunately, sleep disorders affect more and more people (64.5%, according to the latest data published by Public Health France), with women in the lead.
To reconnect with Morpheus, it is recommended:
- to go to bed at a regular time
- ventilate your room daily
- to keep a temperature between 17 and 19°C
- to seek total darkness
- to limit noise and other parasites (TV, computer, disorder …),
- to afford quality bedding with good back support.
- turn off screens at least 1 hour to bed, as their blue light keeps alertness and disrupts the brain
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