Autumn's crisp, clear days should invigorate us, yet reality often falls short. Many experience noticeable fatigue and lethargy during this season. What truly causes autumn fatigue? Are there wellness practices to overcome it? Let's explore.
The saying goes: "Spring brings drowsiness, autumn fatigue, summer naps." Summer naps are understandable—heat disrupts rest.But why does fatigue persist in autumn, when the weather is pleasant and sleep quality improves?
The reason lies in summer's toll. Excessive sweating disrupts water-salt balance, weakens digestive function, and strains the cardiovascular system, leaving the body in a state of overconsumption.As summer gives way to autumn, the climate shifts from sweltering to cool and pleasant. Sweating significantly decreases, and the body enters a cyclical recovery phase. Water-salt metabolism begins to restore balance. Occasional excessive fat intake poses little harm, but for individuals with hyperlipidemia, it further elevates already elevated blood lipid levels.Elevated blood lipids slow blood flow and reduce oxygen delivery, prompting the heart to compensate by increasing contractility. This not only causes drowsiness but also intensifies fatigue with even mild exertion, as physical activity further strains the heart.
To prevent autumn fatigue, prioritize adequate sleep—aim for at least 8 hours daily. Develop a routine of early bedtimes and mornings. A short afternoon nap can also alleviate tiredness. Between 12:00 PM and 1:00 PM, when the sympathetic nervous system is most fatigued, a minimum 30-minute nap is recommended. This is especially crucial for the elderly, as it helps reduce the risk of cardiovascular and cerebrovascular diseases.Additionally, a balanced diet can help combat autumn fatigue. Let's explore some dietary tips for preventing autumn fatigue!
Overeating increases drowsiness
To combat autumn fatigue, avoid excessive eating. After large meals, the digestive system requires increased blood supply to complete digestion and absorption. This redirects blood flow to the digestive tract, reducing blood supply to peripheral tissues and the brain. Since the brain cannot store energy, insufficient blood and oxygen supply disrupts energy metabolism, directly impairing brain function and causing drowsiness.Recent research also indicates that consistently overeating may accelerate cerebral arteriosclerosis and increase the risk of senile dementia. Experts therefore advise everyone—regardless of age or gender—to avoid eating to excess. Older adults, in particular, should aim for about 70% fullness.
Eating Too Little
Some young people frequently restrict their diets to lose weight. Those who eat too little, especially those who skip breakfast, often feel fatigued and drowsy. Students needing to attend school in the morning or salaried workers constrained by work schedules often skip breakfast. Skipping it once or twice can gradually become a habit. However, nutritional research proves that breakfast is the most important meal of the day.Breakfast is the "switch" that activates the brain. After a night's sleep, hormone secretion reaches its lowest point, and stored glucose is depleted within 8 hours after the last meal. Brain cells can only derive energy from glucose.Breakfast acts like timely rain, rapidly boosting hormone secretion and supplying energy to brain cells. Skipping breakfast or eating too little can lead to lethargy and reduced work efficiency. Over time, it may cause fatigue, dizziness, mood swings, and even nausea, vomiting, or fainting—making it impossible to study or work with full energy.
Seafood Makes You Drowsy
Seafood contains monosodium glutamate (MSG), the primary chemical component of flavor enhancers. During digestion, it breaks down into glutamic acid. Once absorbed, monosodium glutamate can be converted into gamma-aminobutyric acid (GABA).Gamma-aminobutyric acid (GABA) is an inhibitory neurotransmitter. Insufficient production can lead to excessive central nervous system (CNS) excitation, causing symptoms like mania or convulsions. However, excessive production inhibits the CNS, inducing drowsiness. Therefore, be mindful when consuming seafood in autumn, as overindulgence can easily trigger autumn fatigue.
Reduce fatty foods; increase fruits and vegetables
Fatty foods produce acidic substances in the body that can cause drowsiness and should be consumed sparingly.Increase intake of vegetables, fruits, and water to boost alertness. This is because vitamins in produce act as coenzymes that assist the liver in rapidly eliminating metabolic waste accumulated during fatigue. Additionally, vegetables and fruits are alkaline foods whose metabolites neutralize the acidic substances produced during muscle fatigue, helping to alleviate tiredness.