The doctor named healthy habits in the fall

Olga Chirkova, head of the Center for Public Health and Medical Prevention at the Khimki Hospital, said that in the autumn period it is important to find a middle ground in relation to one's health. In an interview with Radio 1 on Tuesday, October 13, Chirkova urged to be attentive to her health, but at the same time not to look for non-existent diseases.

According to the doctor, it is important to avoid excessive anxiety, do not ignore suspicious symptoms and, if they appear, seek advice from specialists. The expert identified three main components of well-being: adequate sleep, regular physical activity and a balanced diet.

First of all, Chirkova recommended following a sleep regime, going to bed and waking up at about the same time every day. She explained that during a night's rest, the psyche and hormonal balance are restored, as well as the functioning of the immune system is maintained. Therefore, attempts to compensate for lack of sleep on weekends are not a substitute for a full-fledged daily sleep.

Equally important is physical activity, which should be enjoyable. The doctor advised to choose comfortable types of exercise, be it walking, swimming or cycling. The optimal duration of moderate activity is 150 minutes per week.

Speaking about nutrition, Chirkova noted that cravings for fatty and sweet foods often increase in autumn. However, the diet must be supplemented with vegetables, fruits, and foods rich in tryptophan, which is involved in the production of serotonin. These foods include fish, bananas, and dark chocolate.

In addition, the specialist reminded about the benefits of walking in the daytime, physical activity and pleasant communication. According to her, movement promotes the production of serotonin, a cool shower stimulates the production of endorphins and enkephalins, and hugs and kisses are associated with an increase in oxytocin levels.

Sea buckthorn jam in 5 minutes: a quick vitamin recipe for colds

Doctor Olga Tarasova said on October 13 that in the fall the menu should include foods rich in fiber and nutrients that support digestion, the website notes. kp.ru . In particular, sauerkraut is rich in lactic acid bacteria, vitamin U and fiber, notes 360.ru .

General practitioner Kafi Osman advised to include fatty fish in the menu — salmon, herring or mackerel — at least once a week starting in October. These products are considered to be one of the best natural sources of "sunny" vitamin D, Pravda notes.Ru on Tuesday, October 13th.

On the eve of October 12, doctor Lyubov Drozdova said that following a sleep regime, a balanced diet and regular physical activity help the body prepare for the cold season. It is recommended to combine these measures with vaccination, writes RT.

In September, doctor Alexei Mamatov warned that chronic lack of sleep in the fall affects the immune system and simultaneously increases the overall level of nervous tension. In addition, constant stress negatively affects health, since in this case the body is in a mobilization mode, NSN notes.

At the same time, doctor Elena Kaverina, in an interview with the Moscow city news agency, said that the human body reacts to the approach of autumn even before the first cold weather, so some people may experience fatigue and cravings for sweets.