Autumn fatigue: 6 magic foods to regain energy

Autumn fatigue: 6 magic foods to regain energy

Six foods that must not be missing from our table to cope with fatigue due to the change of seasons.

Too many professional commitments, the change of season, sleep or other problems can affect how tired one may be at different times of the day.

It is not always and for everyone a good thing to use stimulating substances such as coffee, tea, chocolate, ginseng or others, but it is certainly a good idea to help yourself with the nutrition to obtain the necessary energy to overcome the most difficult moments.

So let’s see 6 foods that can give us a boost and relieve this annoying feeling of psycho-physical fatigue which can occur with the arrival of autumn:


This cereal is certainly one of the most complete because of the high fiber content it has and the proteins are also present in good quantity. It also contains vitamin B1, particularly useful against fatigue and stress and also provides the benefit of satiety, which prevents you from overeating during the day. You can eat oats for breakfast, with fruit or yogurt, but also for lunch or dinner, enriched with some vegetables.

Dried fruits (especially walnuts and almonds)

A small handful of nuts has an energizing effect on the body and the brain thanks to the presence of omega-3 fatty acids. Almonds are also excellent allies, especially if stress and fatigue are associated with a touch of depression, since these nuts contain magnesium, a mineral essential for the well-being of the nervous system. Walnuts and almonds make a perfect mid-morning or afternoon snack, definitely preferable to packaged snacks.

Wholemeal bread and pasta

Complex (whole) carbohydrates give a good energy boost without affecting blood sugar levels too much, provide food to the body, but at a slow rate.. Sugars and refined carbohydrates should be avoided. At breakfast, opt for a good slice of wholemeal bread with jam (preferably without sugar) while at lunch, you can opt for pasta.


Grapes, but also kiwi and all other foods rich in vitamin C, help revitalize the mind and body. Vitamin C helps reduce cortisol, the hormone responsible for stress and low energy, and also stimulates the immune system to function at its best, which is very important, especially during the change of season when the ‘we are more prone to colds and the flu. Grapes, like other fruits, should always be eaten on an empty stomach to prevent them from fermenting or creating abdominal bloating.

Pumpkin and pumpkin seeds

The gourd is one of the most valuable foods of the fall season especially because it contains vitamin C, antioxidants and beta-carotene. In addition to the pumpkin, add a small handful of… pumpkin seeds! They are perfect for giving energy and helping to fight against asthenia and apathy thanks to their high content of fatty acids and zinc. They are ideal to be crunched like dried fruits or to enrich salads or vegetable dishes.


Cocoa is one of the richest sources of magnesium and is an ideal stimulant for the autumn season. However, it is better to choose raw beans or bars made up of 75-80% cocoa; they are more bitter but richer in properties. I don’t need to tell you when is the right time to eat chocolate (without abusing it, of course), the answer is always there!

If, despite a proper diet and a healthy lifestyle, the fatigue persists, it is always possible to resort to certain natural supplements to deal with any iron or vitamin deficiencies.


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