Fit and happy through autumn - 5 recommendations for you

Tired, sluggish, and lacking motivation? Forget it! We have five recommendations to help you stay fit and happy through the fall and avoid the low moods of the cold season.

Table of contents

1. Low mood in autumn
2. 5 recommendations for you

3. Conclusion

1. Low mood in autumn

The warming rays of sunshine have disappeared, the days are getting shorter and the weather is cold and wet – so it is no surprise that with the temperatures in autumn, our mood and motivation decreases. The increasing lack of light also ensures that our body produces less and less vitamin D and serotonin and, in turn, an excess of sleep hormone melatonin This reduces feelings of happiness and makes us tired, listless, and weak.

So, while the bad mood in autumn has biological roots, it's also a matter of personal attitude. Here are five tips to help you stay fit and happy through autumn and leave the famous autumn blues behind!

2. Our 5 recommendations for you

#1 Eat healthy and supply the body with tryptophan and vitamins

A balanced and vitamin-rich Nutrition Promotes physical health and can have a positive effect on our mood. The amino acid tryptophan, which we absorb exclusively through food, is an important building block of serotonin and is needed by the body to produce the happiness hormone. Healthy carbohydrates provide additional energy, and spicy foods like ginger or chili also have a stimulating effect and warm us from the inside, even on cold days.

Our recommendation: More often to foods with high Tryptophan content, such as cheese, nuts, soybeans or dried fruit and combine them with vitamin-rich fruit and vegetables and healthy carbohydrates from whole grains, cereals or legumes.

#2 Exercise in daylight and fresh air

Whether it's endurance training or a leisurely stroll, any type of exercise in the fresh air gets the circulation going and stimulates the metabolism and blood flow throughout the body. This keeps us fit, promotes health, and provides a break from the stresses of everyday life or working from home.

Our recommendation: Use the remaining daylight effectively and create an active balance for body and mind with long walks in the fresh air.

#3 Find the right balance between activity and relaxation

On the other hand, those who are active and keep moving should also take time for relaxation and recovery, giving their body and soul a break. Good sleep and conscious recovery phases slow down stressful and uncomfortable days and are a source of new energy and motivation, protecting us against the fatigue and gloomy thoughts of autumn.

Our recommendation: Take a break, recharge your batteries and treat yourself – whether it’s a large portion of soul food, a hot bath or your favorite TV series in the evening.

#4 Improve the mood with color accents

In autumn, nature loses its colorful vibrancy, and an orange-red autumn landscape is usually followed by a dark, dull, and colorless appearance. Humans react very sensitively to colors, often subconsciously. This perception can have a profound impact on our mood and well-being.Bright, radiant and warm colors such as yellow, orange and red have an invigorating effect and lift the mood, while green tones are said to have a more calming effect.

Our recommendation: Be bold and add color accents. Fresh fruit, such as tangerines and oranges, shine in bright colors and are also perfect sources of vitamins for the winter season.

#5 Especially now: Consciously maintain social contacts

Bad weather, high levels of stress, and the current circumstances are making it difficult for us to stay in touch with our families, friends, and acquaintances. Numerous studies have already proven that social contact and interaction with others have a particularly positive effect on our health. Friendships, family ties, and social interactions reduce stress, promote well-being, and distract us from other things. When it's unpleasant outside and the mood is low, spending time together and laughing together can calm our spirits and lift our spirits.

Our recommendation: Maintain contacts and cultivate friendships, because social communication and exchange via telephone and the Internet also create a good atmosphere.

3. Conclusion

• A balanced diet and foods high in tryptophan provide energy and promote the production of the happiness hormone serotonin

• Exercise in daylight and fresh air has a positive effect on health and well-being

• A healthy balance between activity and relaxation helps to gather new energy

• Bright, vibrant color accents in yellow and orange improve and revitalize the mood

• Social contacts promote well-being, reduce stress and have a positive effect on health