He schedule change It takes its toll on many Spaniards since it reduces our energy and affects both our vitality and our mood due to the reduction in daylight hours. However, some people are affected more than others. It is estimated that 30% of the population is meteorsensitiveso they experience discomfort or symptoms linked to meteorological changes. What do they feel? Headache (or increased migraine episodes, if you suffer from this condition), mood changes or even muscle problems and joint pain.
According to a recent survey conducted by HelloFresh, a recipe kit company, 70% of respondents acknowledge that the time change has affected their energy levels, causing a feeling of exhaustion in your daily routine. In addition, 74% say that less sunlight also influences their mood, generating an emotional “slump” that translates into less motivation and a constant desire to rest.
Faced with these data, which reflect the need to look for methods to counteract these effects, 91% of Spaniards believe that inclusion of certain foods in your diet can significantly contribute to raising your energy levels and general well-being. However, 48% of those surveyed do not know the right foods to combat fatigue at this time of year.
How to overcome the “slump”
It is important to take measures that help alleviate the effects of the time change, such as exposure to natural light, improving the quality of sleep, playing sports, readjusting schedules gradually and eating a good diet that gives us the energy we need. .
Paula Valiente, a nutritionist who collaborates on this campaign with HelloFresh, points out that “adequate nutrition can make a big difference in energy and mood.” In order to help us identify the most beneficial foods, Valiente offers four key tips to optimize our diet and overcome the slump:
1. Include complex carbohydrates in every meal. Complex carbohydrates, such as whole grains, oats and legumes, are a constant source of energy as they are digested slowly and help stabilize blood sugar levels, avoiding fatigue peaks.
2. Opt for fruits and vegetables rich in antioxidants. Valiente recommends including fruits such as citrus fruits, kiwis and red berries, and vegetables such as broccoli and peppers. These options are rich in antioxidants and vitamin C, so they strengthen our immune system and can help improve our mood.
3. Harness the power of nuts and seeds. Nuts, such as almonds, walnuts and chia seeds, are rich in magnesium and healthy fats, which promote the proper functioning of our nervous system and help combat fatigue.
4. Don’t forget lean proteins in your daily diet. Lean proteins, such as fish, white meat and eggs, help in muscle recovery and stabilize blood sugar levels. These proteins, being easier to digest, help maintain a feeling of satiety and prolonged energy.
For her part, Cristina García Ferreira, chef and culinary expert at HelloFresh, recommends four recipes to overcome the depression caused by the decrease in daylight:
– Vegan white bean stew with vegetables and red chili: a stew with the energy provided by beans in which you can taste the classic flavors of Spanish gastronomy in a different way.
– Broccoli cream with crunchy pecorino with roasted broccoli and dressed crème fraîche: This healthy cream includes the strength of vegetables such as broccoli and leek, to which is added the crunchy touch of pecorino cheese and a creamy sauce.
– Couscous in herb sauce with Greek cheese with cucumber and toasted pumpkin seeds: The combination of pumpkin seeds and cucumber is a safe bet to recover energy in this couscous recipe perfect for a balanced diet.
– Lettuce tacos with chicken in oriental marinade with peanuts and carrots in mustard and honey sauce: the lean meat of the chicken and the peanuts will give you that energy you need in this reinterpretation of Korean cuisine.
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