Who says autumn, says shortened days … and half-tone morale. Because we are all sensitive to the lack of sun during this period. Good news, however: it is possible to find energy by changing the contents of your plate.
Fall, a moment or light (and our defenses) decrease
Natural light is a powerful regulator of our biological rhythms, and when it fails, especially during the fall, it directly influences our energy, our mood and even our metabolism.
“Many people note increased fatigue, a drop in motivation, a disturbed sleep or a sawtooth morale, sometimes to the famous” winter blues “. From a nutritional point of view, this decrease in light also plays on our appetite, our food desires and our physiological needs”, Confirms Julie Boët, dietician-nutritionist.
Indeed, the drop in brightness directly impacts the production of melatonin and serotonin, two hormones essential to sleep and well-being.
“When the days are short, melatonin, the sleep hormone can be secreted earlier or in excess, which accentuates the feeling of fatigue. Conversely, serotonin, often called” hormone of happiness “, is less well synthesized, because its production depends in part on exposure to light. This results in morale drops, more marked irritability and sometimes comfort in sweet or fatty foods “, says the specialist.
At the same time, the vitamin D contribution, because it is synthesized in the skin thanks to the UVB rays. “”This potential deficiency influences the immune system, bone health but also mood, further accentuating the effect of the decrease in light “, warns the expert.
In this context, food can become a real support to compensate (in part) what light no longer brings us.
“Admittedly, it cannot replace the sun, but it can help the body better manage this period, by providing it with the necessary nutrients. A well -chosen diet makes it possible to naturally stimulate the production of serotonin, to bring fatty acids and vitamins essential to mood regulation, and to stabilize blood sugar to limit fatigue and compulsive desires”. confirms Julie Boët.
Lack of sun: on what food betting?
Long live legumes and oilseeds
Having foods rich in tryptophan is a good thing, because this amino acid is a precursor of serotonin.
“”It is found in particular in legumes, oilseeds, squash or sesame seeds, eggs and dairy products. So that tryptophan can cross the brain barrier and be used by the brain, it is ideal to associate it with a source of complex carbohydrates like whole grains“, Ensures the nutritionist.
For example, a dinner associating full rice and lenses and a source of vitamin C like lemon juice – or a breakfast with natural yogurt, oats and seeds – promotes this mechanism and naturally supports the production of serotonin.
Focus on good fats
Omega-3 fatty acids also play a decisive role.
“These” good fats “, present in fatty fish such as salmon, sardine or mackerel, but also in nuts, flax and chia seeds or rapeseed oil, participate in the fluidity of neural membranes and improve communication between the nerve cells”, underlines the dietician.
Several studies have also shown that a sufficient contribution in omega-3 is associated with better mood regulation and a decrease in seasonal depressive symptoms.
Fatty fish, great allies
Vitamin D, whose synthesis falls with lack of sun, can also be brought by food.
“Even if the quantities are limited, fatty fish, eggs and certain enriched products (such as some vegetable or dairy drinks) are good sources. In certain situations, supplementation in the form of drops every day rather than in the form of a bulb can be recommended, especially if the symptoms of fatigue or drop in immunity are marked”, Note Julie Boët.
Magnesium, for a guaranteed boost
Magnesium is another precious ally in autumn. This mineral contributes to the regulation of stress, muscle relaxation and the quality of sleep.
“It is found in interesting quantities in almonds, cashews, legumes, dark chocolate and full cereals. Regular consumption of these foods helps reduce nervousness and improves fatigue resistance. If necessary, supplementation in magnesium bisglycinate can be envisaged”, specifies the specialist.
Watch out for your blood sugar
Finally, it is essential to keep a good glycemic balance.
“”The brutal variations in blood sugar, caused by a diet too rich in sweet or refined products, maintain fatigue and accentuate the cravings. Conversely, favor structured meals, rich in fiber and protein, makes it possible to stabilize energy over the day. For example, a lunch made up of quinoa, roasted vegetables and chickpeas provides both fibers, vegetable proteins and micronutrients, while maintaining sustainable satiety“Concludes the expert.