Some Cigna guidelines that can be followed to prevent fall asthenia from affecting work activity include the following:
Avoid stressful scenarios. Taking measures to change everything that is not to our liking (bad relationship with some colleagues, disagreement with working conditions or tasks of the job, despotic boss, monotonous activities …) will start this new stage with a more positive perspective and greater confidence.
I am setting new goals for professional development. September is a good time to set new goals and identify unique growth opportunities, being the employee himself, and not a superior, who directs his professional development and who proposes what he needs to enrich himself (stretch assignments, training, time for a possible rotation in the position, etc.). With these measures, motivation will be increased, and a strong sense of ownership with the company will be achieved.
Rest so that the “internal clock” returns to normal. During this season, it is more common to feel fatigue due, in part, to the mismatch of daylight saving time, which throws the “internal clock” out of place. For this to return to normal and performance in the office is not affected, it is necessary to sleep enough hours and maintain stable schedules: go to bed and get up at the same time and try not to stay up late, both during the week and on weekends. Take advantage of autumn is the best time to enjoy a restful sleep since the thermal environments are milder and have less solar radiation.
Take advantage of sunlight during breaks. Natural sunlight is a source of well-being with a direct effect on the skin, mind and metabolism. Reduced sun exposure is one of the main causes of the affective disorder of autumnal Asthenia. Therefore, you must take advantage of the minutes of rest in the office to go out to get some fresh air and enjoy the natural light. This will help reduce the presence of melatonin and increase serotonin, so the feeling of sadness and fatigue during the workday will be less.
Exercise, and maintain a good diet and hydration. When defences are lowered, it is vital to hydrate and eat properly so that the immune system is ready. Being aware that the necessary water is ingested and consuming seasonal foods rich in vitamins and full of nutrients will help combat fatigue and lack of energy. In the same way, physical activity is one of the best weapons to maintain motivation in autumn since sport releases endorphins, a neurotransmitter whose increase produces a feeling of well-being.
What to do to reduce the symptoms of autumnal Asthenia?
In cases of autumnal Asthenia, no medication is needed, but simple measures can be taken that help to get through this stage in a better way:
Balanced diet: it is important to have a moderate amount of protein and is low in sugar, sodium and saturated fat.
Moderate the consumption of alcohol and caffeine.
Try to get 8 hours of sleep and advance the bedtime.
Do not expose yourself to the screens of televisions, tablets and cell phones before sleeping.
Have a light dinner.
Make the most of the hours of natural light.
Perform physical activity: it is important to increase the secretion of endorphins and, in this way, increase the feeling of well-being and improve mood.
Just as we manifest tiredness, apathy, drowsiness and irritability at the beginning of spring, in autumn, the drop in temperature, rain, and climatic changes begin that reduce the hours of sunlight, presenting us with a gray day that can cause autumn asthenia.
Although it is less common than its spring version, many people can suffer from this disorder, generally mild and last for a few days or weeks. However, we must pay attention to it because a lifestyle that accentuates ailments can seriously harm health.
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The most common symptoms are tiredness, general weakness, drowsiness, low mood, lack of concentration, apathy, irritability, lack of appetite and even a reduction in the body’s defences, making us more prone to infections.
The fundamental cause of autumnal Asthenia is the reduction in the hours of light that the pineal gland controls, which secretes melatonin, a hormone responsible for biological control and emotions. Therefore, when sunlight diminishes in autumn, an internal imbalance occurs that affects the emotional system.
It is called “syndrome” because it is not a disease but a body response or seasonal changes.
Therefore, it only requires time and some help to give the body to live the cold without difficulties.
Among the habits that we must not forget to face seasonal changes is a balanced diet with various colours that guarantee the presence of multiple vitamins and minerals to reduce or prevent fatigue and weakness.
On the other hand, let’s remember to eat at least four meals a day to cover the energy recommendations without problems. It is also advisable not to stop physical activity, get enough sleep and avoid substances such as tobacco, caffeine and alcohol so that the body can keep up with its rhythm without experiencing fatigue and drowsiness.
Performing relaxing activities that relieve tension, such as walking or running, is another good resource to successfully overcome Asthenia symptoms and continue with a healthy lifestyle free from diseases.
Autumn arrives and the first colds, the rains begin, the days are shortened, and all these changes affect our mood: sadness, sleep, fatigue, irritability, anxiety, stress, and alteration of hunger, weakness, lack of concentration, decreased sexual appetite … Asthenia is a response of our body to the new conditions of autumn known as seasonal affective disorder (SAD).
Why does fall get us down? Because the hours of sunshine are reduced, and vital rhythms change, producing an internal imbalance. Sunlight is key in producing certain hormones in the brain, such as melatonin (influence on sleep, energy, regulation of hunger or body temperature) and serotonin (mood). When the hours of sunshine decrease, more melatonin is produced (we are more sleepy) and less serotonin or “mood hormone” (we are sadder).
It is a mild and temporary syndrome that usually lasts for a few days or weeks. It affects 6% of the population, more women than men, between 40 and 55 years old, and people with a tendency to depression. Objective? Raise your spirits!