Kako jesen utječe na zdravlje?

Došlo je ono doba godine kada dani postaju sve kraći, a zalihe energije i raspoloženje padaju. Vjerojatno ste čuli za sezonske poremećaje koji neke ljude pogađaju, ali istina je da jesen sa sobom donosi još mnogo više toga.

Kada ljeto ostane tek u lijepom sjećanju, u ljudskom organizmu počinju se događati stanoviti procesi koje stručnjaci objašnjavaju evolucijom.

Opadanje kose

Sve je u prirodnom ciklusu gubitka kose. U jednom trenutku, 90 posto naše kose raste, a ostatak je u mirovanju (poznato kao telogenska faza) u trajanju od dva do šest mjeseci prije nego što ispadne. Sama folikula dlake onda počiva tri mjeseca prije nego što se cijeli proces ponovi (osim ako ćelavite). Istraživači su otkrili da žene u srpnju imaju najveći udio vlasi u mirovanju. U većini slučajeva, telogena faza završava oko 100 dana kasnije, od listopada pa nadalje. Zašto? Jedna je teorija da je to evolucijska stvar – da tijelo drži kosu kako bi zaštitila vlasište od ljetnog sunca.

Ne samo to, već u ovo doba godine razina vitamina D pada kroz nedostatak izloženosti suncu – a nedostatak vitamina D može pridonijeti neurednim ciklusima kose, gubitku kose i alopeciji.

Istraživanja također pokazuju da gotovo jedna od četiri žene ne dobiva dovoljno željeza, stavljajući ih u rizik od anemije povezane s nedostatkom željeza i gubitkom kose. Daljnjih 10 posto žena ne dobiva dovoljno joda, što može utjecati na funkciju štitnjače i imati pogubne učinke na kosu.

U jesen jedite više proteina, povrća i voća. Uz to i pijte puno vode kako biste poboljšali protok nutrijenata. Korisite šampon s kofeinom.

 

Suha koža

Hladan i suh jesenski i zimski zrak nije prijatelj kože, koja u ovim mjesecima postaje dehidrirana i osjetljiva. Centralno grijanje ne pomaže situaciji. Povećajte unos vode na tri litre dnevno.

Također, rabite dnevnu kremu s ceramidima. To su masne molekule u koži koje su sastavni dio njezine zaštitne barijere, tj. zadržavanje vlage i tjeranje bakterija i drugih mikroba. Stoga, krema koja ih sadrži izvrstan je način zadržavanja vlage u koži.

Noću se savjetuje primjena seruma s hijaluronskom kiselinom, koja apsorbira molekule vode na tisuću puta veću težinu. Prebacite se s losiona za tijelo na kremu za tijelo obogaćenu ceramidima i ureom za zaštitu kože od vanjskih elemenata.

Urea povećava sadržaj vode u koži privlačenjem vlage iz atmosfere u kožu. Također tretira suhoću i svrbež, što se događa prirodno tijekom hladnijih mjeseci pa je osobito korisno za bolesnike koji pate od ekcema i psorijaze.

Za zdravlje kože, savjetuje se jesti puno vitamina C iz zelenog povrća kao što su kelj, špinat i brokula, plodovi visokih antioksidansa i beta karotena, kao što su agrumi i bobice te dijeta bogata masnom ribom.

 

Manjak energije

Pitate se zašto se osjećate tako tromo kada prođe ljeto? Dobra vijest je da niste sami. Postoji opća tendencija usporavanja i osjećaja pospanosti tijekom hladnog vremena – to može biti dio primitivnog stanja hibernacije.

Drugi je razlog to što počinjemo jesti težu i topliju, ugljikohidratnu hranu kada osjetimo hladnoću, povećavajući tako šanse za smanjenje energije nakon jela.

Pijte zeleni čaj – to je izuzetno energizirajuće piće jer sadrži polifenole koji poboljšavaju proizvodnju energije. Izbjegavajte kofein – sada je prepoznat kao jedan od velikih energetskih vampira. Da, u kratkom roku daje brzi poticaj, ali dugoročno, previše kofeina može dovesti do nemira, nesanice, glavobolje, tjeskobe i umora.

Za međuobrok pokušajte jesti šaku mješavine sušenog voća (marelice, smokve, grožđice), sjemenaka i orašida. Napravite staklenku s omiljenom mješavinom i držite je pri ruci.

Počnite dan s kašom. Istraživači u Australiji otkrili su da su sportaši nakon tri tjedna zobene prehrane imali četiri posto više izdržljivosti.
Povećanje unosa vitamina C povećat će apsorpciju željeza. Jednostavan savjet je popiti čašu svježeg soka od naranče s doručkom, a ne šalicu čaja (apsorpcija željeza blokira tanini).

Jedite redovite obroke ravnomjerno raspoređene tijekom dana. Usvojite dijetu koja se temelji na hranjivim vlaknima kao što su svježe voće, povrće, grah, orašasti plodovi, sjemenke, korjenasto povrće i cjelovite žitarice (integralni kruh, cjelovita tjestenina, ječam, smeđa riža).

Govedina, jaja, zob, ekstrakti kvasca, mliječni proizvodi i smeđa riža daju vitamin B za proizvodnju energije u stanicama. Izbjegavajte prejedanje i višak alkohola, koji može uzrokovati gubitak energije.

 

Slabo raspoloženje

Sezonski afektivni poremećaj oblik je depresije sa cikličkim obrascem koji nastaje kada se dani skrate, a izloženost prirodnom sunčevom svjetlu se smanjuje (i tijelo se bori za proizvodnju vitamina D).

Može doći do širokog raspona simptoma, uključujući umor, opću usporenost, pospanost, prejedanje i gubitak težine te emocionalne simptome kao što su plakanje, nisko samopoštovanje, depresija i socijalno povlačenje.

Simptomi imaju tendenciju trajati od studenog do ožujka, uz remisije tijekom ljetnih mjeseci. Može se pojaviti blaži oblik zimske depresije, često nazvan siječanjski bluz – i obično počinje oko dva mjeseca kasnije.

Evo savršenog izgovora za jesti sir ili dimljeni losos: masna riba i sir osiguravaju triptofan, tvar koja je potrebna za stvaranje serotonina, kemijskog elementa koji podiže raspoloženje.

Masna riba također ima omega-3 masne kiseline, koje imaju blagotvorno djelovanje na mozak i regulaciju raspoloženja, s nekim dokazima da bi mogle smanjiti depresiju općenito. Smanjite unos alkohola, soli i kofeina.

 

Noćne more

Istraživanja su pokazala da su noćne more uobičajene kod osoba koje doživljavaju depresiju – rizik se počinje povećavati tijekom jeseni zbog sezonskog afektivnog poremećaja. Natjerajte se na šetnju vani čak i ako nije sunčano. Oblačno nebo i dalje proizvodi svjetlost koja pojačava serotonin.

 

Slabiji imunitet

Prehlade i druge respiratorne infekcije četiri su puta češće zimi nego tijekom toplijih mjeseci u godini. Postoji nekoliko razloga zašto. Prvo, vaš imunološki sustav trpi više infekcija tijekom jeseni i zimskih mjeseci nego u bilo kojem drugom dobu godine. Istovremeno, razina vitamina D pada zbog smanjene izloženosti suncu, što smanjuje imunitet.

Drugi čimbenik je da ljudi imaju tendenciju više obitavati zajedno u zatvorenom prostoru kad je hladno, tako da se klice lakše šire. Centralno grijanje može uzrokovati sušenje nosne sluznice, što olakšava virusnim infekcijama. Pušači su skloniji respiratornim infekcijama jer dim cigarete nadražuje dišne putove, tako da infekcija ulazi lakše.

Za prevenciju, uzimajte vitamin D, koji može smanjiti rizik od najmanje jedne respiratorne infekcije, uključujući prehladu i upalu pluća, za trećinu. Uzimajte i vitamin C – virusi ne mogu preživjeti u stanicama koje sadrže visoku razinu vitamina C.

 

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