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Increased appetite on cold autumn days... how to deal with it
Table of Contents
1. Put on low-processed foods and properly balanced meals
Such products make the feeling of satiety short, and hence we are more likely to reach for extra snacks. It is worth consuming more whole grain cereals (such as oatmeal, raisins, raspberry macaroons, cassava), colorful vegetables and fruits (at least 400 g per day, most of which should be vegetables), seeds of pulses, fish (especially seafood), low-fat dairy products (particularly fermented), nuts and seeds (e.g. processed whole grains, raw vegetables, salted vegetable products or salted meat products).2. Eat carefully
It's better to eat consciously all the attention should be focused on giving. The problem of increased appetite can be due to work, study or family problems. When we find ourselves hungry for a snack, we should first consider whether it's a physical or emotional hunger. Emotional eating occurs in people who reach for food most often as a reaction to boredom or stress. If the problem is caused by work, school or family issues, it can only be a visit to a psychiatrist.3. Remember the supplements
The recommended daily doses of vitamin D3 supplementation are: Children aged 110 years 6001000 IU, Adolescents aged 1118 year 8002000 IU, Adults aged 1965 years ?? 8002,000 IU, Senior Carnivores aged 6575 years and persons with dark-skinned skin 8002000 UI (all year), Depending on R. 75 20004000 IU (all-year) (A. Other rules apply to pregnant women, unborn babies and newborns from birth to early adulthood, as well as to newborn infants, and it should also be noted that in 2018 it is recommended to suppress certain diseases, including osteoporosis and autoimmune disorders, and that it is particularly important to reduce the risk of developing bone marrow disease in patients with age-related diseases, such as osteochondrosis.4. Take care of your physical activity
According to WHO recommendations, adults (1864 years old) should engage in moderate physical activity for 150300 minutes a week or high intensity for 75150 minutes. It is important to find an activity that is enjoyable and satisfying. All you need for exercise is a floor (or mat for greater comfort). However, it does not have to be yoga or any form of exercise. Autumn is also a good time for extra group activities, especially since during this period they are usually more active than summer.5. Take care of your sleep hygiene
Abnormal sleep can affect many metabolic changes and hormone activity, thus increasing appetite. A sleep of 79 hours a day allows you to rest and retain the energy necessary to undertake daily physical activity. Khan et al. 2015; J.S. You should limit your use of electronic devices and strong light before bedtime. Studies have also found that naps during the day were strongly associated with obesity (M.K.A. Better avoid them to take care of hygiene only).
