How to spend the long autumn nights while taking care of your body ~ Nutritionist's Column Vol.99
It's definitely starting to feel like autumn lately.
There is a phrase, "long autumn nights," which refers to the shorter days and longer nights that occur with the onset of autumn.
The weather is also cool and pleasant, making it the perfect time to relax and enjoy some fun activities.
You can enjoy the charm of autumn to the fullest by enjoying your favorite activities and hobbies.
What causes discomfort during seasonal changes?
As we move from the comfortable autumn into winter, the cold gradually gets worse.
Autumn is a time of seasonal change, and sudden changes in temperature and reduced daylight hours can affect our body clocks.
It becomes difficult to regulate body temperature, and the autonomic nervous system becomes easily disturbed, causing many people to feel unwell.
In addition, seasonal changes affect lifestyle habits, such as diet, exercise habits, and sleep patterns, which can also cause illness.
The autonomic nervous system consists of two subsystems
The autonomic nervous system, which affects our physical and mental health, is a part of the nervous system that adjusts and automatically controls functions within the body.
This nervous system is responsible for regulating and maintaining many different physiological processes in the body, including heartbeat, breathing, digestion, blood pressure, body temperature, and metabolic rate.
The autonomic nervous system mainly functions unconsciously and is difficult to control directly through external consciousness or will.
The balance between the sympathetic and parasympathetic nervous systems can be disrupted due to seasonal changes and stress.
The highly sensitive autonomic nervous system is made up of two main subsystems.
Sympathetic nervous system: "fight or flight mode"
It becomes active during excitement and stress, which increases your heart rate, blood pressure, and blood sugar levels.
It also promotes energy-consuming processes such as muscle contraction and bronchial dilation.
● Parasympathetic nervous system: "Rest and digest mode"
It is activated during periods of relaxation and rest, lowering your heart rate and blood pressure, improving digestion and restoring the body.
The parasympathetic nervous system is also known to be associated with rest and sleep.
These two subsystems work in balance to regulate the body's condition.
Key points for regulating the autonomic nervous system
If you can use the autonomic nervous system to your advantage, you can spend your time feeling comfortable in both mind and body.
Make good use of the longer nights and try out the following tips:
■ Eat a balanced diet and choose nutritious foods.
Recommended vegetables include leafy greens, red, orange and purple vegetables, broccoli and cabbage, which are rich in vitamins, minerals and antioxidants.
When it comes to fruits, choose antioxidant-rich foods such as berries (blueberries, strawberries, raspberries).
Focus on whole grains such as oats, whole wheat, and quinoa, which are high in fiber.
High-quality fats such as salmon, tuna, chia seeds, flaxseeds, walnuts, olive oil, and avocados help regulate the autonomic nervous system.
B vitamins (B1, B3, B6, B12, etc.) found in meat, fish, eggs, beans, and nuts, as well as magnesium and calcium found in yogurt, spinach, almonds, and cheese, are essential for the normal functioning of the autonomic nervous system.
■ Eating foods that improve circulation is also important
The autonomic nervous system regulates the functions of the entire body, one of which is blood flow.
When the sympathetic nervous system is activated, blood vessels constrict and blood flow decreases.
This reduces blood flow to the capillaries in the extremities, making it difficult to recover from chills, swelling, and fatigue.
Conversely, poor blood flow can also cause autonomic nervous system imbalance.
Improving blood flow helps balance the autonomic nervous system, so eating foods that improve circulation is also important.
Be sure to also be mindful of your intake of omega-3 fatty acids (oil-filled fish, chia seeds, flaxseeds, walnuts, etc.), vitamin C (strawberries, red bell peppers, etc.), antioxidants (vitamin E, vitamin A, polyphenols, etc.), dietary fiber (whole grains, beans, apples, quinoa, etc.), and herbs and spices (turmeric, cinnamon, oregano, pepper, garlic, etc.).
■Ensure you get enough sleep
Getting enough sleep is essential for regulating the autonomic nervous system.
Dim the lights as much as possible and make your bedroom comfortable so you're ready for bed.
It's also important to maintain a regular sleep schedule.
■ Get moderate exercise
Aerobic exercise (walking, jogging, swimming, etc.) and strength training help regulate the autonomic nervous system.
Moderate exercise several times a week promotes parasympathetic nervous activation.
However, strenuous exercise late at night is a no-no. In the evening, stick to stretching and other activities that will help relieve tension in your body.
■ Relax
Incorporate deep breathing and meditation into your daily routine.
These methods activate the parasympathetic nervous system.
Taking a warm bath or shower can help warm you up and have a relaxing effect.
This is especially effective during the cold season. Try incorporating body treatments and massages to flush out waste products.
■ Stress management
Stress can have a major impact on the autonomic nervous system.
Learn stress management techniques and find ways to reduce stress.
Having hobbies and taking time to relax can help bring your autonomic nervous system back into balance.
It is very important to regulate the autonomic nervous system, which is the body's regulatory system.
To make the long autumn nights a luxuriously relaxing time, it's a good idea to get into the habit of relaxing in the evenings using aromatherapy.
As autumn deepens and the nights feel longer, be sure to enjoy some self-care.
We would like to introduce two types of GRØN's gastronomic Japanese and Chinese soup, "Functional Soup," which are perfect for approaching the autonomic nervous system.
Based on traditional fermented foods such as Japanese and Chinese ingredients and rice koji, it contains a balanced blend of nutrients that modern people tend to lack.
Try " Holy Moly Green ", which improves circulation, and " Purple Yum Dream ", which contains ginseng to promote sleep.
A soup made with Yamato Angelica leaves from Uda City, Nara Prefecture, a town famous for its medicinal herbs, that warms the body and improves circulation.
This is a rich and tasty soup with the aromas and flavours of Yamato Angelica, kelp, rice koji and pepper.
A soup that helps you sleep and feel refreshed, made using traditional ingredients from Okinawa, a region garnering worldwide attention for its longevity.
It has a mellow sweetness, a slightly bitter aroma, and exotic spice flavor.
The gentle sweetness of purple sweet potato and coconut is accented with roasted black beans, karaki (Ryukyu cinnamon), and ginger.
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Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara
A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.
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