The autumn period is associated not only with changes in weather but also with changes concerning mental health and the body. Kamila Tuychieva, a therapist and dietitian, explains what steps to take to adapt to the autumn decrease in physical activity without losses.
The drop in temperature outside, rainy weather, and shorter daylight hours characteristic of the autumn-winter period affect the level of physical activity. People start going outside less frequently, doing so only out of necessity, and minimizing their time spent outdoors. For many, bad weather brings feelings of depression and sadness, which further decreases their activity levels.
"In addition to the level and intensity of physical activity, the nature of nutrition also changes. Autumn and winter are traditionally associated with a shift to a more calorie-dense and hearty menu: the light diet typical of summer loses its popularity.
Many start eating more, partly due to changes in the body triggered by shorter daylight hours and lower outdoor temperatures. These changes affect the hormones leptin and ghrelin, which control appetite: the desire to snack on something tasty 'off schedule' in cold weather is more frequent than in summer," comments Kamila Tuychieva.
With the onset of autumn, many experience a decline in energy and apathy, which can be exacerbated by the changes occurring in the body. A decrease in physical activity levels and a more substantial diet than in summer lead to weight gain — the increase can reach several kilograms and become an additional source of distress. During the autumn-winter period, muscle mass also decreases, which means endurance declines, and fatigue from familiar loads sets in more quickly.
In the cold season, it is important to maintain a regular level of physical activity as much as possible. The World Health Organization recommends dedicating 150 minutes a week to moderate exercise — this means spending just 21 minutes a day on suitable physical activity. This is the time for oneself that most people can allocate.
Additionally, it is important to maintain proper sleep — sleeping 7 to 9 hours a day, going to bed before 10:30 PM, and eating a balanced diet, ensuring that all necessary nutrients are included. During this period, an additional intake of vitamin D may also be required — the dosage, form of the supplement, duration of the course, and its necessity should be determined by a doctor, with whom it is essential to consult.
