SEASON CHANGE: THE ROLE OF NUTRITION AND NATURAL REMEDIES TO PREVENT ITS SYMPTOMS!

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SEASON CHANGE: THE ROLE OF NUTRITION AND NATURAL REMEDIES TO PREVENT ITS SYMPTOMS!


And here we are in March! Accomplice perhaps also to the good weather of the past weeks, we have begun to feel the famous “spring air”-after all, we are almost there!

But while spring is generally associated with good weather and cheerfulness, for some the so-called “change of season” can bring with it conditions of fatigue and stress.

So how can we counteract these annoying symptoms and fully enjoy the sunshine and blooming flowers?

Let’s see together how we can prepare ourselves to face the famous change of season!

Let’s learn more about “spring” fatigue and stress

Stress and remedies for the change of seasonThe term “fatigue” generally refers to a state of general exhaustion, both physical and mental, usually characterized by a decrease in muscle strength and ability to concentrate.

In the transition from one season to another, it is also not unusual to feel “stressed” and nervous.

The symptoms that can accompany seasonal changes are actually diverse and also very subjective. What you can do is try to figure out how best to prepare for their arrival!

In this article we try to answer that very question: how can we prevent and/or counteract the symptoms of the annoying conditions that can accompany the change of seasons?

Rule Number One: Beware of the Power Supply!

Nutrition plays a key role in maintaining physical and mental well-being. In particular, a proper and balanced diet enables the body to ensure a daily intake of nutrients that are essential for the normal performance of physiological functions and whose deficiency may be associated with states of weakness and fatigue.

How can we behave from the food point of view?

It is very important to go for an adequate intake of minerals and vitamins: therefore, increasing the consumption of fresh fruits and vegetables becomes essential!

Potassium and Remedies Seasonal ChangeAmong the minerals that can help counteract states of weakness and fatigue, we cannot fail to mention potassium and magnesium.

POTASSIUM

  • It is a mineral with a very important role in our body as it is involved in the transmission of nerve impulses, the regulation of blood pressure and the process of the contractility of nerve and muscle fibers.

How does it act? Potassium is involved in the transformation of sugar into glycogen, which is the reserve source of glucose in the body. In cases of increased energy requirements, as a result of particular stress conditions, for example, the body calls up glycogen from storage sites. In the presence of potassium deficiency, therefore, the body will have low glycogen reserves and, consequently, less available energy!

Therefore, you understand why it is essential to feed yourself properly in order to avoid potassium deficiency!

So what foods are the main sources of potassium? The most potassium-rich foods include legumes, dried fruits, green leafy vegetables (spinach, chard…), potatoes, fresh fruits (including avocados, kiwis, bananas, apricots…), some fish (sardine, trout, herring…), chicken and pork.

MAGNESIUM

  • It is present in large quantities in our bodies and is, together with potassium, essential for the body’s salt balance. It is a very important mineral because it is involved in all major biological processes, including glucose metabolism, energy production at the cellular level, and synthesis of nucleic acids and proteins.

It is a fairly widespread mineral, so a balanced diet ensures adequate intake. What are the foods richest in magnesium? Definitely dried fruits, legumes and wheat bran.

Another important support for countering fatigue can come from increasing creatine intake. What is creatine? It is an amino acid derivative that performs an indispensable function in energy metabolism. In the form of phosphocreatine, it can provide muscles with immediate energy. Therefore, the need for creatine supplementation is particularly necessary in conditions of increased energy requirements or in states of fatigue and exhaustion.

Please note: Since endogenous production (by liver, pancreas) is only able to cover the entire daily requirement of creatine, the remaining portion should be introduced through diet! The foods richest in creatine are meat and fish.

Finally, we cannot fail to mention the role of omega-3s, the relative deficiency of which can promote a sense of fatigue during the change of seasons. Omega-3 series polyunsaturated fatty acids, including eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids, exert numerous positive roles within our bodies:

  • are capable of affecting the body’s lipid balance, significantly reducing the concentration of blood triglycerides and leading to consequences for cholesterol as well
  • Exert a positive effect toward blood pressure values
  • Have antiplatelet, vasodilator, and anti-inflammatory actions;
  • DHA, which is a major component of membrane phospholipids at the neuronal level and especially at synapses, plays a key role in promoting optimal nerve tissue function in adults, children, and during fetal development.

Thus, thanks to their many positive effects on the body, a proper intake of omega-3s (along with that of the other nutrients already seen) can help improve the state of well-being of those affected by the symptoms of the change of season!

Plants can always be a valuable Help!

In our article “Remedies for physical and mental fatigue: what is fatigue and how can we counteract it?” we learned about some of the main plants with adaptogenic action and their positive role in counteracting the symptoms of physical and mental fatigue.

Recall that an “adaptogen” is a substance that can increase, in a nonspecific way, the body’s ability to defend itself against various environmental agents and stimuli. We can therefore easily understand how, even in cases of fatigue and stress due to seasonal change, plants with adaptogenic action can come to our aid!

Let’s learn more about some of these plants!

RODIOLA

Rhodiola Remedies Change of seasonRhodiola rosea is a wild plant from the regions of northern Europe (Scandinavia, Lapland), Alaska and the mountains of Tibet. It is a 40 to 50 cm tall plant, belonging to the Crassulaceae family and preferably growing in alpine and subalpine meadows.

What are its properties and what are they due to?

Rhodiola has been recognized for its adaptogenic and anti-stress actions. These properties are mainly attributable to the presence of phenylpropanoid glycosides (particularly salidroside and rosavidin).

Here are the main properties of Rhodiola:

  • exhibits immune-stimulating properties and due to the antioxidant activity of flavonoids is able to counteract the action of free radicals;
  • has an adaptogenic action, thus improving the body’s resistance to adverse environmental conditions particularly in the presence of states of mental and physical fatigue;
  • is able to increase capacity in physical work by improving blood pressure, coordination of movements and robustness of muscles; it is also able to decrease the sense of fatigue and improve muscle performance and endurance of the body even during the performance of physical activity;
  • is capable of influencing the levels of certain neurotransmitters; in fact, rhodiola has been recognized to have effects in decreasing fatigue and exhaustion in subjects under stress, reducing sleep disturbances, and improving mood disorders, as well as having a stimulating effect toward mental activity, resulting in improved concentration, learning ability, and memory.

You can therefore understand why rhodiola can help during the famous change of seasons!

MELISSA

Lemon balm is a small herbaceous plant that belongs to the Lamiaceae family. It isMelissa remedies change of season native to Europe, North Africa and Western Asia, but today it is cultivated all over the world.

Its content of flavonoids, phenolic acids (including rosmarinic acid), triterpenes and essential oils gives lemon balm some of its fabulous properties.

What are these properties?

Lemon balm is credited with a mildly sedative action on the central nervous system: in fact, it is traditionally used as a calming agent in states of stress and tension and in sleep disorders. It appears that these effects are due to modulation of the metabolism of a particular neurotransmitter and interaction with certain receptors.

Furthermore, in a 2014 article published in the journal Nutrients (Scholey A. et al., Anti-stress effects of lemon balm-containing foods. Nutrients. 2014 Oct 30;6(11):4805-21.) it was shown that Melissa officinalis extract administered in beverage and yogurt form was generally associated with improved mood and cognitive performance.

Lemon balm may also prove useful in the treatment of digestive disorders because of its properties favoring relaxation of the smooth muscles of the gastrointestinal tract and because of its carminative action (i.e., the property of certain substances to counteract the accumulation of gas in the stomach and intestines).

Here, then, lemon balm can also prove to be a valuable ally in helping the body at the change of season!

To conclude.

Change of season ? By taking care of your diet and relying on natural remedies, those annoying symptoms will no longer be so scary!

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Vitality astenase is a dietary supplement based on Creatine, Arginine, Glutamine, mineral salts and Vitamins.

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