How to prevent autumn vitamin deficiency

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

There is less sun, the days are shorter, and the only thing you want is to soak up longer in the morning under a warm blanket, and in the evening to laze around with a mug of hot tea. How to fill yourself with energy for new achievements at such a time and avoid this terrible and incomprehensible vitamin deficiency, which doctors regularly frighten us with?

Let's understand the terminology

Now, when they talk about the need to prevent vitamin deficiency, they mean a condition when not enough vitamins are supplied to the body, and more often than not, several are not enough at once. This is hypovitaminosis, or vitamin deficiency.

Symptoms of vitamin deficiency

To understand whether it is worth thinking about your health, answer yourself a couple of questions:

1. Has my skin condition changed recently?

If inflammation, peeling, rash begins to appear on the skin, it has become excessively dry or excessively oily and this is not an allergy or the consequences of using a new cosmetic product, it may be the body's reaction to a lack of nutrients. Redness and irritation - not enough vitamin B6. Dry skin, acne, sudden wrinkles - vitamin A or B9 deficiency. Chapped lips or corners of lips - not enough iron-rich foods.

2. Has the condition of your hair and nails changed?

If this is not due to climate change or recent manipulations with hair color, then you should be on your guard. Nails have become softer, break more often, there are more split ends of the hair - the body indicates to us a lack of vitamins A or B2.

3. What is the general state of health?

If the arms or legs become numb, tingling in the limbs appears, this is more serious. It may be worth enriching your diet with potassium, magnesium and calcium.

Irritability, increased fatigue, impaired appetite, sleep, attention are very common symptoms, but together they can indicate a prolonged lack of a whole group of vitamins.

To determine what specific nutrients your body is lacking, it is advisable to take tests. But you can also take measures on your own that will improve your general condition and mood!

What to do

1. Review your diet

Leave the frantic calculations and thoughts about how much money you will have to spend on vitamins at the pharmacy and special products at the store. Imported fruits in autumn and winter are much inferior in usefulness to summer ones, and all the nutrients can be obtained from familiar and affordable dishes.

There is a lot of vitamin A in carrots and eggs, vitamins of group B - in bread, cottage cheese, legumes, milk and meat. Magnesium and potassium, which are so important for the work of the heart, are found in beans, buckwheat, and seaweed. Vitamin C is not richest in oranges and lemons, as we used to think, but rose hips, bell peppers and sauerkraut.

Also, the diet must be nutritious enough! With few exceptions, strict low-calorie diets can fill you with energy, and they are especially difficult during cold weather. The best choice for those wishing to lose weight is a complete healthy diet with a moderate amount of all types of foods.

2. Breathe fresh air

The ideal solution is regular outdoor exercise. Daily runs of 10 km at five in the morning are optional. An easy evening walk will suffice. If you do not have the desire to overwork yourself, airing the room before bed is enough. The main thing is to get enough oxygen, which is necessary for the proper course of all processes in the body.

3. Get Tempered

A contrast shower will invigorate you in the morning, and air baths can be taken without getting out of bed: just open the window and let the frosty air into the house. These simple actions will help to increase immunity and confidently resist any disease.

4. Stop being nervous

Less negative thoughts, less attention to small failures and more to all the good around. Then any stress and autumn depression will bypass you!

Do not laugh at the expression "All diseases are from the nerves." The human body is a very complex and not yet fully understood system, but the fact remains: a positive attitude contributes to an improvement in physical condition, and despondency can aggravate any ailment.

Live actively and be happy! If you have any special methods of dealing with the autumn lack of vitamins, be sure to share them in the comments.