Fit and cheerful through the autumn - 5 recommendations for you

Tired, limp and listless? Forget it! We have 5 recommendations on how to get through the autumn fit and happy and how to avoid the low spirits during the cold seasons.

Table of contents

      1. Low mood in autumn
      2. 5 recommendations for you
      3. Conclusion

      Low mood in autumn

      The warming rays of the sun have disappeared, the days are getting shorter and the weather is cold and wet - so it's no wonder that with the temperatures in autumn, our mood and motivation also drop. The increasing lack of light also causes our body to produce less and less vitamin D and serotonin and in return produces an excess of the sleep hormone melatonin. This reduces feelings of happiness and makes us tired, listless and weak.

      The bad mood in autumn is therefore biologically based, but it is also a question of personal attitude. Here are 5 recommendations on how to get through the autumn fit and happy and leave the famous autumn blues behind!

      Our 5 recommendations for you

      #1 Eat healthy food and supply the body with tryptophan and vitamins

      A balanced and vitamin-rich diet promotes physical health and can have a positive effect on our mood. The amino acid tryptophan, which we take in exclusively with food, is an important serotonin building block and is needed by the body for the formation of the happiness hormone. Healthy carbohydrates provide additional energy and also spicy foods such as ginger or chili have a stimulating effect and warm from the inside even on cold days.

      Our recommendation: eat foods with a high tryptophan content, such as cheese, nuts, soybeans or dried fruit more often and combine them with vitamin-rich fruit and vegetables and healthy carbohydrates from whole grains, cereals or pulses.

      #2 Exercise in daylight and in the fresh air

      Whether endurance sports or a leisurely walk - any kind of exercise in the fresh air gets the circulation going and stimulates the body's metabolism and blood circulation. This keeps us fit, promotes health and, especially in these times, means taking a break from stressful everyday life or working in the home office.

      Our recommendation: Use the remaining daylight effectively and create an active balance for body and soul with long walks in the fresh air.

      #3 Finding the right balance between activity and relaxation

      On the other hand, those who are active and keep moving should take time for relaxation and recuperation and give their body and soul a break. A good night's sleep and conscious recovery phases decelerate on stressful and uncomfortable days and are the source of new energy and motivation that protect us against tiredness and dull thoughts in autumn.

      Our recommendation: take a break, recharge your batteries and enjoy yourself - no matter whether it's a large portion of soul food, a hot bath or your favourite evening show.

      #4 Improve the mood with colour accents

      In autumn, nature loses its colourful vividness and an orange-red autumn landscape is usually followed by a dark, cloudy and colourless appearance. People react, often subconsciously, very sensitively to colours. This perception can have a great influence on our state of mind and well-being. Bright, radiant and warm colours such as yellow, orange and red have an invigorating effect and lift the mood, while shades of green are said to have a rather calming effect.

      Our recommendation: be courageous and set colour accents. Fresh fruit, for example tangerines and oranges, shine in bright colours and are also perfect sources of vitamins for the winter season.

      #5 Right now: Consciously maintain social contacts

      The current circumstances do not make it easy for us to keep in touch with our families, friends and acquaintances. Numerous studies have already proven that especially social contacts and the exchange with others have a positive effect on our health. Friendships, family ties and social interactions reduce stress, promote well-being and take our minds off things. When it's uncomfortable and the mood is cloudy outside, time shared and laughter can soothe the mind and lift the spirits.

      Our recommendation: especially in these difficult times, keep in touch and maintain friendships, because social communication and exchange via telephone and internet also ensure a good atmosphere.


      • A balanced diet and food with a high tryptophan content provides energy and promotes the formation of the happiness hormone serotonin
      • Exercise in daylight and in the fresh air has a positive effect on health and well-being
      • A healthy balance between activity and relaxation helps to gather new energy
      • Bright, luminous colour accents in yellow and orange improve and enliven the mood
      • Social contacts promote well-being, reduce stress and have a positive effect on health

      Stays alive and kicking :)

      Best wishes and see you soon!

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