Natural tricks and remedies to counteract the side effects of autumn on body and mind

With the arrival of autumn, do you feel that you have lost strength and stimuli? Tips to recover your energy and face this season in the best possible way

Don't store avocado like this: it's dangerous

With the arrival of autumn, do you feel that you have lost strength and stimuli? Here are some valuable tips to recover your energy and face this season in the best possible way 

Autumn and the change of seasons put many of us to the test. In fact, annoying symptoms may appear, including a heavy sense of tiredness and listlessness. Fortunately we can help ourselves with some foods, natural remedies and other solutions to better overcome it autumn fatigue which can be physical but also psychological.

The days that get shorter, the climate that changes, the commitments that intensify are just some of the reasons why autumn can be a "heavy" season to deal with, especially in its initial part when we still have to get used to the fact that the summer is over.

Let's not forget that the last weekend of October we must also reset ourselves to solar time by moving the clock back. This has the advantage of not waking up early in the morning with the dark but on the other hand we see the evening arrive very early and this factor certainly does not help the mood.

To cope with the situation of tiredness and bad mood, the mistake is often made of using stimulants such as coffee, tea, etc. in fact this could be counterproductive and create other side effects.

So what can we do to better cope with autumn fatigue?

Read also: The worst eating habits that weaken the immune system according to science



The change of season can also have repercussions on our metabolism and digestive capacity, which is why we often feel very tired right after having eaten a meal, especially if it is too high in fat. Feeding in autumn, especially if you feel a little drained, must be nutritious but also light and healthy.

It is therefore good to avoid refined foods, sugars and saturated fats as much as possible, preferring instead a diet rich in fruit and vegetables and other foods that contain good amounts of vitamins, minerals, antioxidants and Omega 3, all substances that favor the well-being of the body. but which also support the work of the brain. It is also important to put foods rich in beta-carotene on the table more often (for example pumpkin, autumn vegetable par excellence) that help to overcome the feeling of tiredness but also foods that contain fibers since these help intestinal regularity and having a healthy intestine means promoting the well-being of the whole body.

As always, it is essential to start the day with a good breakfast, a “king's” meal that must be energetic but also healthy. Try for example the Budwig cream, a substantial but balanced breakfast that is usually made using banana, yogurt (also vegetable), oil seeds and dried fruit. The lunch as tradition dictates must be "prince", that is nutritious but not very elaborate while the "poor" dinner provides slightly smaller portions and above all the intake of easily digestible foods in such a way as to favor a good rest.

Autumn offers us a series of foods rich in nutrients useful for living this season in the best possible way (mineral salts, vitamins, essential fatty acids, etc.). We can consider them as real superfoods that also help us to limit that feeling of psychophysical fatigue that can make our daily activities difficult.

The foods we should put on the table most often are:


It is a very complete cereal in terms of nutrients and above all it contains vitamin B1 which is essential against fatigue and stress. It is also an excellent food for its high fiber content. You can eat it for breakfast, along with fruit or yogurt, but also for lunch or dinner seasoned with oil and some seasonal vegetables.

Dried Fruit

In particular, walnuts, rich in minerals and also given the presence of Omega 3, have an energizing effect on body and mind that should not be underestimated. Then there are almonds, excellent as they contain an important mineral such as magnesium which helps the nervous system and is an ally against fatigue but also perfect for dealing with anxiety and depression. Dried fruit can be used as a mid-morning or mid-afternoon snack.

Brown rice and wholemeal pasta

Complex carbohydrates provide energy gradually and thus avoid glycemic peaks and subsequent collapses. This helps maintain the right energy level throughout the day. At lunch, never miss a plate of organic brown rice, organic whole wheat pasta or other cereals (such as the aforementioned oats) but always from organic cultivation.

Pumpkin and pumpkin seeds

Autumn is the season of the pumpkin from which we can eat not only the tasty and sweet orange pulp but also the precious seeds. This vegetable contains a lot of vitamin C as well as antioxidants and beta-carotene. Pumpkin seeds are rich in vitamins, mineral salts (including zinc) and fatty acids, therefore they give the energy necessary to fight fatigue and asthenia. Pumpkin can be consumed in many ways, the toasted seeds can be munched as they are or combined with salads or cooked seasonal vegetables.


In autumn we should always keep bunches of grapes in the house. This fruit is rich in vitamin C, a substance that helps reduce cortisol (stress hormone) and supports the immune system in its functions. It is best to eat it on an empty stomach to make the body assimilate it better but above all to avoid the appearance of unpleasant intestinal swelling or fermentation.

Read also: Grapes: all the properties of the bacchus fruit 

Dark chocolate

If consumed without exaggerating, chocolate helps to cope with fatigue. It is in fact one of the richest food sources of magnesium. You can choose dark chocolate bars (at least 75%) or consume raw cocoa beans.


It is a fruit rich in antioxidants and important mineral salts such as manganese, potassium, zinc, copper and phosphorus. Among other things, the richness of water and its potassium content give this typically autumnal fruit purifying qualities. All the nutrients it is rich in make it an excellent food to cope with seasonal change fatigue.


They are an important source of mineral salts. 100 grams of chestnuts (edible part) provide our body with 81 mg of phosphorus, 30 mg of calcium, 0,9 mg of iron and 395 mg of potassium. It is a food with a high energy value, therefore they are perfect (when in season) to recover strength. Among other things, they contain fibers that are useful for intestinal well-being.

Wheat germ

The intake of this food which constitutes the wheat embryo is recommended in case of fatigue. In fact, it has amino acids with a high biological value, mineral salts including calcium, iron, potassium and zinc, B vitamins, vitamin E, vitamin D and folic acid.

As always, we emphasize the importance of prefer local, organic food and cultivated with respect for the environment.

Herbal Teas

Also in autumn it is very important to drink a lot. One way to promote hydration of the body at the same time improving digestive functions, promoting relaxation or on the contrary giving new energy is to take herbal teas which, depending on the case, can be consumed in the morning, after meals or in the evening before. to go to sleep.

Given the cooler temperatures, getting into the habit of drinking a herbal tea every day is also an opportunity to pamper yourself a little, especially pleasant in the evening before going to sleep. In this case we should obviously choose relaxing herbal teas to be prepared with a mix of herbs that promote rest and relieve stress, such as lime, chamomile, valerian, passionflower, lemon balm or mallow.

If, on the other hand, you need a herbal tea to replace coffee, you can try Yerba Mate or Ginseng (they are easily found in herbal medicine) that you can drink once or twice a day, perhaps avoiding consuming them in the evening before going to sleep if you have problems. of insomnia.

If, on the other hand, autumn has brought you mainly digestive disorders you can, immediately after the main meals, sip a herbal tea with fennel or anise, the classic ginger herbal tea or even licorice or artichoke (the latter is particularly suitable if you also want to purify and support the work of the liver).

Natural remedies

We can support ourselves in the change of season to better cope with fatigue even with some natural remedies to be taken in the form of herbal tea, supplement in capsules or drops.

Yerba Mate

Yerba mate, also called yerba mate or simply maté, is a particularly popular drink in South America. The infusion made with this herb is perfect for recovering energy and can therefore be a valid support in case of autumn fatigue. It is also excellent for facilitating digestion, in this case the matè should be drunk after meals.


Ginseng is obtained from the roots of the Panax ginseng plant which boasts tonic and stimulating properties for the mind and body. It is a remedy often recommended to reduce the sense of tiredness, resist fatigue longer but also increase the degree of concentration. Ginseng can be taken in the form of capsules or as an infusion. However, care must be taken as it can interact with some medicines. If you are following a drug treatment it is always good to contact your doctor first.


Guarana is also known for its energizing effects, excellent because unlike coffee which quickly releases its stimulating substance (caffeine), the natural active ingredients of this plant are donated to the body more slowly, thus giving energy more constant which tends to make the sense of tiredness disappear. It is found in the form of a liquid extract, capsule, powder, or in supplements made up of multiple ingredients. This remedy is also not always recommended and has contraindications. Ask your doctor or trusted herbalist for advice.


Maca (Lepidium Meyenii), also known as Peruvian ginseng, is a plant that grows wild above 3000 meters in Peru and Bolivia. The remedy obtained from its roots has great energizing properties as it is composed of water, essential amino acids, fiber, vitamins and minerals including iron, phosphorus, calcium, potassium, zinc and manganese. It is therefore a real supplement that can also be useful in times of fatigue or change of season. In our country it is found in the form of dry or liquid extract and tablets. The powder dissolves easily in water but can also be diluted in a fruit juice or mixed with food. The recommended dose is variable and generally ranges from 150 to 300 mg of dry extract (ask your trusted herbalist for advice).


Spirulina is a blue-green microalgae that is often used as a natural supplement in case of low energy or dietary deficiencies. It is a complete food, in fact it contains proteins, essential amino acids, minerals including iron, calcium, magnesium, potassium and selenium, vitamins (B, A, C and E) and essential mono and polyunsaturated fatty acids. In short, a concentrate of resources that can be useful for dealing with autumn fatigue and supporting the immune system. Spirulina can be taken in powder or flakes to add to extracts, drinks or foods or in the form of a tablet supplement.


Pollen is one of the most recommended natural supplements during seasonal changes or when great fatigue occurs. It is a natural product particularly rich in vitamins (A, group B and C) mineral salts including selenium, amino acids (contains all 8 essential amino acids), enzymes and antioxidants. It is therefore a restorative tonic that gives a surplus of energy and helps the immune system. Generally it is recommended to take pollen every day for about 20-30 days in the dose of a teaspoon (or tablespoon depending on the case) in the morning on an empty stomach.

Royal jelly

Bees make royal jelly to feed their queen, the largest and strongest bee in the hive. You can therefore imagine how much this compound is rich in beneficial substances. These are in particular vitamins, especially those of group B, mineral salts and trace elements including calcium, phosphorus, iron, magnesium and zinc but also enzymes and proteins that make this remedy a real natural tonic in case of fatigue. It is no coincidence that it is often recommended (even to children) during the change of seasons because it is able to stimulate the immune defenses and because it helps to overcome exhaustion. It is usually taken fresh in the dose of a pinch of a teaspoon every morning on an empty stomach, but it also exists in the form of vials in liquid extract.

Banksia Robur

It is an Australian flower particularly suitable in case you feel tired or lacking in energy, it is often also recommended for those suffering from chronic fatigue. The Banksia of the swamp from which the floral essence is obtained awakens vitality, helps to relieve stress and promotes the desire to do as well as a good mood. It can be taken in a dose of 7 drops morning and evening to be diluted in a little water.

Tips to better deal with the time change

The time change occurs abruptly on the night of the last Saturday of October. Apparently we have an advantage in that we can sleep an extra hour as the hands are moved back. Despite this, we could still accuse some inconveniences that usually tend to disappear within a few days, the time it takes for our body to adapt to the change.

The most frequent problems are headaches, fatigue, mood swings and insomnia which can also appear in children.

What to do to better deal with the time change? Here are some tips:

  • Adapt a little earlier: that is, the days preceding the time change, slowly begin to get used to the new rhythms by going to sleep and waking up (if you can) at a time similar to that of solar time.
  • Drink a lot and eat well (especially foods rich in magnesium and tryptophan, amino acids that regulate the production of melatonin)
  • Avoid getting too much coffee, tea or alcohol
  • Exercise (a walk or a short run every day is okay)
  • Afternoon nap: those who can afford it, relax with a nap of about 20 minutes, maximum half an hour to recharge in the best possible way.

Strengthen the immune system

The change of season, therefore also the transition from summer to autumn, is one of the best times of the year to support our immune system in order to strengthen the defenses in a natural way. Therefore, increase the portions of fruit and vegetables, continue to take fresh juices and extracts as you did in the summer, use probiotic foods and supplement your diet with spices and tubers with immunostimulating power such as turmeric, ginger and garlic.

Also reduce the use of sugar and other refined foods.

And if you are looking for real remedies to strengthen your immune system you can take:

  • Echinacea: it can be taken both in the preventive phase, precisely to support the immune defenses (thus making it more difficult for viruses, bacteria and other microorganisms to attack) and at the first symptoms of colds or flu. For example, it is okay to prepare an echinacea herbal tea to drink once or twice a day (for each cup of boiling water you need 1 teaspoon of dried echinacea to let it rest for 5-10 minutes before drinking it). There is also echinacea in the form of a capsule supplement, in this case ask the herbalist for advice.
  • Astragalus: from the Astragalus membranaceus plant, the roots rich in active ingredients and dear to traditional Chinese medicine as they have a great immunostimulating capacity are used for therapeutic purposes. This remedy is therefore used to prevent and treat colds and flu but also other infectious diseases, especially those caused by viruses. It is generally used in the form of liquid extract (about 30 drops once a day) or in dry extract (tablets or tablets in different dosages).
  • Uncaria Tomentosa: it is a plant with immunomodulating and anti-inflammatory properties that is often used to strengthen the immune system. Its active ingredients are in fact able to increase the activity of white blood cells and consequently their ability to deal with viruses and bacteria. It is generally taken as a liquid extract in a dose of 30-50 drops one or more times a day, while if you prefer the dry extract you must follow the advice printed on the package or ask your herbalist for advice.
  • Rosehip: this remedy, also suitable for children, strengthens the immune system and improves its functioning. You can catch it even at the first symptoms of the flu, sore throat or cold to prevent the situation from getting worse. It is available in the form of herbal tea, just buy the dried berries at a herbalist's shop (you need 2 teaspoons per 250 ml of water) or in liquid or dry extract.
  • Aloe juice: even simple aloe juice (it is important, however, that it is 100% pure and free of aloin to avoid possible unwanted effects) is a good natural remedy to strengthen the immune system. The presence of an active ingredient such as Acemannan, in fact, guarantees this product immunostimulating effects (it helps the production of interferon and stimulates the activity of macrophages). The generally recommended dose is 20 ml (one scoop) of aloe to drink 2/3 times a day.

Physical Activity

Fatigue can also be combated by moving moderately but regularly. It is above all the more "sweet" activities such as a simple walk or some yoga and breathing techniques that can help our body and mind to adapt to the new season.

So try to do:

  • Walks in the fresh air: Carve out space to walk around 30-40 minutes a day throughout the day when there is still light. Even when it's cool, our life doesn't have to become sedentary.
  • Pilates or gentle gymnastics: attend Pilates or gentle gymnastics classes to relax your muscles, release tension, fight laziness but at the same time relax your mind.
  • Yoga and breathing exercises: yoga practice can also help charge us with energy to face the autumn days. In addition to some exercises, you can try a simple breathing technique that is based on inhaling and exhaling air exclusively from the right nostril while closing the left one. Here how.
  • Sun Salutation: A good way to combat fatigue is to practice the Sun Salutation every morning, an active way to start the day with the right amount of energy.

Skin care for winter

Even the skin during the change of season can “get tired” and become stressed. In autumn and winter, when temperatures start to drop and the wind is more frequent, the skin can be put to the test if we don't take care of its needs as best we can.

The skin is in fact likely to suffer the consequences of the change in climate and the variation of air humidity. So how can we prepare it for the winter weather?

  • Use more "full-bodied" moisturizers or natural vegetable oils or creams with moisturizing power (for example sweet almond oil, jojoba or shea butter)
  • Put on gloves already from the first cold
  • Take shorter hot showers and baths to prevent the skin from becoming too sensitive to cold. Always dry yourself well and then use a moisturizer
  • Drink a lot to promote skin hydration
  • Eating properly to promote good health of the whole body, including the skin
  • Be careful if you go to the mountains (remember to wear sunscreen)
  • Protect your lips spreading ecological cocoa butter or shea butter
  • Use natural scrubs from time to time to eliminate dead cells and promote skin regeneration

Decluttering and tidying

To improve our state of mind and consequently the psycho-physical state we do not underestimate the importance of having a certain order in the house. This also involves the ability to understand what we no longer need.

The change of season could therefore be the most suitable time to do some decluttering or eliminate the superfluous from our home and our closets. What happens on a material level also affects the emotional sphere and allows us to feel richer in energy and in a good mood.

You can start the process little by little, for example by dedicating yourself to one room at a time or 15-30 minutes every day but still giving yourself a maximum time to finish everything. All that remains is to get some boxes to put inside the things you no longer need by dividing them into: items to keep, items to sell, items to give as gifts.

To tidy up your home in the best possible way, there is also the Japanese method of Marie Kondo designed not only to free up the spaces of the house but also and above all to lighten the mind!

Happy autumn everyone!

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