In the city of Fall
 Autumn - a terrific time of year when nature yellow foliage gives a mystery and sexuality. It seems to us that the nature of sleep, but in reality it is not. Riot of autumn colors and the music of rain - these tools for the artist, composer and writer. And even if you're not one of them, it does not mean you need to become irritable and angry. Look out the window - in the city of Fall!

What awaits us in the autumn?
In the autumn of the body is always rearranged. In this period it is important to maintain a uniform flow of vitamins and minerals, thanks to which it will be easier to cope with deficiency diseases (both autumn and spring) and not get sick. Often autumn vitamin deficiency manifests itself as a result of malnutrition, lack of vitamins and reducing solar activity. Of course, immediately after the summer you do not face a vitamin deficiency, but closer to winter, he begins to manifest itself, because you will become less and less to eat fresh fruits and vegetables.

If you regularly feel fatigue and lethargy, drowsiness all day long, annoyed at the slightest pretext, often catch a cold - is the main symptoms of beriberi.

If you feel that your eyesight has deteriorated and the eyes tire quickly, the skin became dry and there were signs of peeling, you have a lack of vitamin A. With a lack of B vitamins, you notice mood swings, insomnia, and will be a lack of appetite. When vitamin deficiency of vitamin C may be bleeding gums, vision impairment, permanent weakness. With a lack of vitamin D - brittle bones, pain in the locomotor system, tooth decay. When vitamin deficiency E - hormonal disruptions, the shortage of PP - a disease of the digestive system, vomiting, aversion to food, the skin becomes less smooth and on it there is a specific red.

So often try to add to your diet fresh vegetables and fruits (especially citrus fruits), dietary supplements and vitamin-mineral complexes, walking outdoors and sports. Especially look at the products such as fresh dill (vitamins B1, B2, PP, P, C), onions (provitamin A), green onions (vitamin C and carotene), parsley (vitamin C and pro-vitamins PP, A, B, B2, K). A daily intake of at least 2 of Art. spoons, within two months of products such as beets, radish, carrot and pomegranate to help restore vitamin balance in full. At least 2 times a week to your diet include fish and any seafood that will strengthen the immune system on cloudy autumn days. An important place on your desk should take foods with fiber - a bread with bran, sunflower seeds, various nuts, and cereals - is millet, oatmeal, buckwheat. Sweet replace it with a natural product - honey.

 In the city of Fall
 How to lose weight in the fall?
If you want to lose weight, but in the court of the fall, it is not a reason to delay the decision pigeonholed. But at the same time, remember that the autumn is not recommended to stick to a very strict diets. Nutritionists have developed a special autumn diet Which is capable not only help you lose weight, but also protect the body against the effects of seasonal nature. The main products of the autumn diet should be vegetables, fruits, vegetable oils, cereals, etc. But there are some rules that should be followed in the autumn diet:

- Delete sweet and other harmful products (mayonnaise, ketchup, chips, colored carbonated drinks, etc.);
- Diet should be varied, and the food is fractional;
- Monitor the amount of calories, but at the same time, eat at least 800 calories a day, so as not to harm the body.

Here is a sample weekly menu autumn diet:

Breakfast. Option 1: Oatmeal, cooked in water with the addition of nuts and dried apricots, a slice of bread, tea without sugar;
Option 2: Lean meat, vegetables or mashed potatoes, a slice of bread, tea without sugar;
Option 3. Curd with sour cream - 100 g, a slice of bread, milk or tea without sugar.
Lunch. Option 1: Vegetable salad, bread, fruit / vegetable juice or fruit compote, apple;
Option 2: Vegetable soup, meat / fish / poultry - 80 g of vegetables or potatoes, bread, fruit / vegetable juice or fruit compote, apple.
Snack. An apple or banana.
Dinner. Cheesecakes with sour cream - 50-100 g, salad, bread, milk or tea.
Before going to bed (no later than one hour) - yogurt and an apple (you can drink tea from the hips).

What to do with themselves in the fall?
Bad mood and irritability with or without - this is the first satellite of autumn and winter. It is difficult to get up in the morning to work, lose the desire to walk with girlfriends, and we break on relatives and people close to us. This behavior does not have colors, and do even more drives into a depression. How to be?

In the first place, to feel always cheerful and in good spirits, it should take care of the healthy and good sleep. It is recommended that at least 7-8 hours of sleep, the body was able to regain his strength. Try to go to bed and wake up at the same time, and your body quickly adapts to the regime "under the Service." To dream become stronger, avoid evening nerve overstimulation, ventilate the area are excluded from the dinner menu all spicy, fatty and tonic, eat 2-3 hours before bedtime.

Make it a habit to run in the mornings. Bad weather should not be a trivial excuse. If you have a dog, take it with you on the run - together is always fun. To feel better, walk with your pet in the park at least 2-3 hours. For most dogs favorite game - frisbee and flaybol. During these games you do not just raise your spirits, but also to strengthen the muscles of the legs and arms, joints and spine. Do not rush home after work - walk walk at least a few stops.

 In the city of Fall
 Over the weekend, get out the whole family on a picnic. Invite friends or relatives. Fresh forest air saturates the cells of the body with oxygen, which normalises blood circulation and strengthen your immune system.

In the evenings, after a walk in the cold autumn days always want to wrap yourself in a warm woolen blanket and do something creative .  For example, sewing or knitting .  An excellent option would be modeling clay or soap-making .  Carried away in a particular process, you will not only spend free time usefully and lift mood, but also can make your loved ones to some original holiday gifts .  For example, cooked at home soap can express all their creative ideas .  This soap will be more beneficial and natural than products sold in specialized stores .  After all, the truth is that you decide what ingredients are added to the soap base, any size and shape of the soap will be ready .  To soap was a therapeutic effect, it adds various oils: avocado oil - for dry and allergic skin, almond oil - for anti-aging skin, orange oil - cellulite, the essential oil of cinnamon - to cleanse and nourish the skin, etc. . d .

Autumn vitamin deficiency and depression - it's not for us!

Photos: Author Alesya Marchenko
Author: Alesya Marchenko