Eat breakfast early and get enough sleep, the foundation for healthy autumn
When the mornings become colder and darker, the human body is more susceptible to biological disruption. According to Dr. Sohaib Imtiaz, Medical Director of Healthcare Network (UK), "Just changing your working hours for an hour can have a big impact on your hormones, sleep and cardiovascular health."
Experts recommend that before entering the weather change period, each person should gradually adjust their bedtime to 15 minutes early per week, limit caffeine and avoid using phones before bed. This helps the body get used to natural light changes, reduces the risk of sleep disorders and increases daytime energy.
In addition, eating breakfast earlier is also an important factor. A recent study shows that people who eat breakfast within two hours of waking up have a longer life expectancy than those who eat late. Eating early helps the body regulate blood sugar, activate metabolism and restore circadian rhythm.
When breakfast becomes a fixed habit, your body becomes more active, reducing fatigue and improving your mood, says Dr. Imtiaz.
Increase vitamin D and choose smart cold-season foods
When the day is short and the sun is weak, vitamin D becomes an important weapon to help the body maintain the immune system and energy. Dr. Imtiaz recommends checking blood vitamin D levels in early fall. If there is a deficiency, you can supplement it with tablets or foods such as salmon, eggs, and micronutrient-fortified milk.
In addition, maintaining a healthy and nutritious breakfast will help the cold season become lighter. Yogurt combined with chia seeds is a simple but effective suggestion: the fiber in chia seeds feeds the beneficial bacteria in yogurt, helping to increase resistance and improve digestion. Just mix the two ingredients and leave for 15 minutes, you have a nutritious, convenient breakfast.
To save costs, experts recommend storing vegetables, canned fish and beans in the refrigerator. They are not only cheap but also help you quickly prepare dishes rich in protein and fiber.
When autumn comes, just adjust a few small habits such as sleeping on time, eating breakfast early and supplementing enough vitamin D, you will help your body function more rhythmically, ready for the long cold days ahead.
