The correct way to gain weight in autumn: eat more of these and less of those

People often say "bitter summer", which means that the temperature is high, the appetite is poor, and nothing can be eaten. This summer, the temperature in various places has hit new highs, and there must be many people who are "bitter summer".

So, what can you do to make amends for yourself this fall?

Source: https://commons.wikimedia.org/wiki/File:Health_Illustrated_Text.png

01

How to deal with dryness?

According to meteorologists, the five-day average temperature drops to 10°C~22°C, which means autumn has arrived. As the temperature drops, the rain becomes scarce, and most parts of the country will usher in sunny and dry days.

Dryness in the outside world will have a series of effects on the human body. The most obvious one is that the mouth often feels dry . Secondly, the nose is irritated and will secrete more mucus, which may cause nasal congestion . Recent studies have pointed out that cold and dry environments can directly interfere with the immune cells in the nose and weaken the body's defenses against disease.

That is why people often feel uncomfortable in their nose, mouth and throat in autumn, and even develop respiratory diseases. Domestic surveys have shown that the common cold and influenza begin to increase in autumn and reach a peak in winter. The elderly, pregnant women, children, and people with underlying diseases such as diabetes and heart disease are not only more likely to get sick, but the consequences of illness are also more serious.

Therefore, do not underestimate the dryness of autumn. For healthy adults, remember to drink plenty of water and replenish moisture in the living environment - open windows regularly for ventilation and use humidifiers when appropriate. For people with low immunity, it is best to get vaccinated before the flu season arrives.

How to reduce dryness, source: self-made by the author

02

Will autumn melon upset my stomach?

Eating melons and fruits is also a good way to replenish water. However, many people think that autumn melons can easily upset the stomach.

In fact, whether eating will upset your stomach depends on the amount of food and whether the food is hygienic . Regarding the former, authoritative media such as Xinhuanet and People's Daily Online have invited experts to explain. Eating watermelon, winter melon, loofah and other fruits in moderation is not only good for your stomach, but also beneficial to your health. The latter mainly refers to the problem of microbial contamination.

Shigella, rotavirus, and calicivirus can all cause diarrhea. Among them, rotavirus infection often occurs in late autumn and early winter, so doctors simply gave it a common name, "autumn diarrhea." This disease has a short incubation period and a rapid onset, and the consequences vary from person to person. You may be fine the day before, but suddenly have a fever the next day, go to the toilet ten times a day, and have stools like clear water. Adults often recover after a week, but infants and young children may suffer from severe gastroenteritis or even death.

Research by domestic scholars shows that infectious diarrhea can be greatly reduced by doing a few small things. For example, before eating watermelon, remember to wash your hands, watermelon and tableware ; if you buy too much watermelon, remember to put it in the refrigerator in time . For meat and aquatic products, remember to fully heat and cook the food thoroughly. If you have diarrhea and symptoms such as fever, vomiting, and abdominal pain, be sure to go to the hospital.

How to eat melons correctly, source: self-made by the author

03

How to gain weight in autumn?

Many people believe that since they have a poor appetite in summer and don't want to eat anything, they should make up for it in autumn, that is, "put on weight in autumn". However, the dining table has changed a lot in recent years, and the way to put on weight in autumn should also be adjusted accordingly.

Large-scale surveys show that more than 50% of adults are overweight. Obesity is closely related to diabetes, coronary heart disease, respiratory diseases, and many tumors, such as esophageal cancer, gallbladder cancer, and pancreatic cancer. Therefore, the first step to gain weight in autumn is to assess your physical condition. Is your weight above the healthy line? Are your blood lipids and blood pressure abnormal? If so, don't blindly take supplements.

The second step is to pay attention to the types of food. The overall nutritional status of young and middle-aged people is not bad, but the table may be a bit monotonous, which leads to a lack of trace elements. Autumn is the season when spinach, oranges, nuts, potatoes and other foods are on the market. Eating them properly is good for the body. As the sunshine time becomes shorter, the elderly may have a vitamin D deficiency. You can consider food supplements, eat more salmon, sardines, mushrooms, eggs, and use dietary supplements when necessary. Early autumn is also the season when the Bohai Sea and the Yellow Sea open to the sea. Patients with acute gout attacks must follow the doctor's advice and not lose sight of the big picture.

Autumn food, source: homemade by the author

**Third, pay attention to the cooking method of food. **Traditionally, people like to make soup with livestock and poultry meat. First, fry it, then stew it for a long time, and add a lot of salt and sugar when seasoning. In fact, for the body, less oil, less salt, and less sugar are the correct way to "tonic".

04

What causes autumn fatigue?

Another characteristic of autumn is that people are prone to fatigue. Even though it is sunny outside, you feel weak and listless, as if you are not getting enough sleep. The reasons for this phenomenon are very complex. The infections, lack of sunlight, and unreasonable diet mentioned above may all affect your mental state. If you experience severe mental fatigue every autumn, you should consider whether it is seasonal affective disorder.

Seasonal affective disorder is related to changes in substances such as serotonin and melatonin. In simple terms, a normal person's body will follow the trend and adjust its internal physiological rhythm as the external environment changes; if there is a problem with this adjustment, a series of consequences may occur. For example, weight loss in a short period of time; for example, a serious decrease in vitality, and no interest in activities that you used to like; or even suicidal thoughts.

Therefore, we should also make a judgment on autumn fatigue: if there are signs of seasonal affective disorder, we should go to the hospital as soon as possible; if it is just general fatigue, we can consider doing more exercise . People often go out for exercise when they are energetic, and rest when they are not in high spirits. In fact, many studies in recent years have shown that exercise is the best way to replenish energy and boost mood. It is OK to exercise alone or in a group, and it is best to alternate between aerobic exercise and strength training.

Indicators and forms of exercise, source: self-made by the author

05

Conclusion

With the progress of medicine and nutrition, the principles of health preservation are becoming clearer and clearer. However, due to the busy life, sometimes we forget some key points or do not have the time to adjust according to our own situation and the current season. You can refer to this article and the charts in the article to remind yourself from time to time and spend the autumn in good health.

References:

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Author: Zhao Yanchang, freelance popular science writer

Editor: Guru