With the onset of cold weather, the body adapts: activity decreases, metabolism slows down, and fatigue occurs more often. To survive autumn without depression and illness, it is important to reconsider your diet.
Expert: Cuma Emiroglu, Turkish doctor, specialist in internal medicine
Why Fatigue Increases in Autumn
With the transition from summer to autumn, sunlight exposure decreases, affecting vitamin D levels and overall activity. The body spends more energy fighting the cold, and the immune system becomes vulnerable. That’s why it is important to get all the necessary vitamins and minerals from food.
"Balanced nutrition will help overcome the negative effects of the off-season," emphasized the doctor.
What to Include in Your Diet
Dr. Emiroglu recommends consuming daily:
- Protein and Calcium Foods — milk, yogurt, kefir, cheese, eggs, meat, chicken, fish.
- Sources of Vitamin C and Antioxidants — rose hips, broccoli, oranges, lemons, red pepper.
- Foods Rich in Selenium — seafood, mushrooms, sesame, whole grains, garlic, and onions.
- Sources of Vitamin D — eggs, milk, salmon, and of course, sunlight.
Why Vitamin B12 is Important
According to the doctor, a deficiency of vitamin B12 is especially dangerous in autumn: it affects the nervous system and can cause depression, mood swings, and deterioration of memory and concentration.
"A lack of B12 is a common cause of depression and chronic fatigue," noted Emiroglu.
Conclusion
In autumn, nutrition should not only nourish but also protect: from stress, cold, and viruses. Protein, vitamins B12, D, and C are the main allies of strong immunity and stable mood.
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