Autumn "anti-burnout" detox: adapting the body to the cold

"Autumn burnout" is a feeling of emotional and physical exhaustion. And there are many reasons for it - a decrease in the amount of sunlight, and with it vitamin D, cool weather, a decrease in physical activity. Add to that the beginning of the school year and all the stresses associated with it. Energy levels inevitably decrease, and we try to "squeeze" everything out of the body. 

Fortunately, there are effective ways to avoid this condition and prepare for winter with a good mood and well-being. At the Kyivska Russ recreation complex, we have everything you need to relax, maintain your motivation for work and global goals.

What is detox through the prism of evidence-based medicine?

Detox is a general term that means cleansing the body of toxins. In everyday use, it has several meanings, depending on the scope and case of application. From the point of view of evidence-based medicine, these are processes that constantly occur in the body. The responsibility for them lies with the liver, kidneys, skin and lungs. If all these organs work normally, they independently, on time and in full cope with their tasks. 

Why then are "detox programs" needed? They help to relieve the body and return it to a healthy lifestyle through proper nutrition, physical activity, procedures, and reducing emotional stress. 

Kyivska Russ is a place where you can relax physically and mentally, enjoy the beauty of nature, undergo a medical examination, receive medical consultations and a course of treatment procedures. And all this under the supervision of qualified specialists, using the latest equipment and protocols recognized worldwide.

Autumn anti-burnout plan

If in the fall you feel unmotivated and exhausted, notice a decrease in concentration and are constantly in a bad mood, then it is worth making a plan that will help you overcome this condition and return to a full life. Even if you already feel that the "autumn burnout" has caught up with you, we have a plan that will help you cope with it:

1. Find a healthy work-life balance. It's the key to a good mood, good sleep, and good health. Leave work outside and enjoy working out, reading, cooking, and spending time with your family at home.
2. Focus on your health. Even a slight lack of sleep, vitamins, and minerals can affect your well-being. Eat healthier and get more exercise. 
3. Plan. This is one of the easiest ways to reduce anxiety and stay calm during times of stress and excessive pressure. Use annual, monthly, weekly or daily planning, prioritize, and divide tasks among family members. 
4. Stay connected. Isolation is one of the worst things for your mental health, especially during the fall burnout season. Try not to lose touch with loved ones, family, friends, and colleagues. 
5. Don't neglect your rest. Try autumn SPA tours — visual pleasure with the colors of nature and relaxation for the soul and body. Even if the nearest vacation is in the summer, try to use the weekends and any free moment effectively. 

With the latter, you will be happy to be helped at Kyivska Russ Resort Medical&Spa. This is an area where there is everything you need to cure your bad mood and mood, undergo health and relaxation procedures, relax alone or with a large family. While it is cool outside, a warm indoor pool with a jacuzzi, a Finnish sauna and delicious food await you. And all this on the territory of one complex.

Example of a “warm” detox menu for the day 

To help your body cope with stress and maintain a balance of nutrients, you should ensure that you get enough minerals and vitamins. Warm meals made from fresh, high-quality produce will help. Add more seasonal vegetables, light soups, and drink warm herbal tea more often. 

For guests of the Kyivska Russ hotel we offer a special detox menu, and we also select individual schemes for the use of mineral waters from the Skhidnytsky deposit. We also have a vegetarian and vegan diet. And if you need a personal diet, the dietitian of our medical center will help with this.

A separate area of work of our complex is Mayer therapyA course of examinations, procedures, nutrition and physical activity that relieves the digestive system and, most importantly, forms new habits. They will help you adapt to the cold season and add energy every day, regardless of the season.

Physical activity & cold adaptation

Physical activity is an effective and reliable method anti-burnout. It is unanimously supported by therapists and psychologists. It is a way to release endorphins that improve mood and reduce stress levels. Even a simple walk improves blood circulation, brain function, sleep quality and overall psycho-emotional state. The same effect has a visit to the gym, morning exercises, yoga in the fresh air and strength exercises. The most important condition is that the movement should bring pleasure and only then it will be effective.

Another natural method of combating autumn burnout is cold adaptation, that is, the gradual accustoming of the body to the cold. Humanity has learned to use this mechanism to cause controlled and short-term cold stress. A vivid example is dousing with cold water or a contrast shower. During this process, noradrenaline and dopamine are released. They help increase vigor, improve mood and add energy. In addition, the short effect of low temperatures helps regulate heat exchange in the body, improves its endurance.

Cold adaptation should be started with caution. Try starting with cool water showers or a contrast shower for no longer than 30 seconds. In the fall, you can go outside in light clothing for a short walk or exercise. 

The combination of physical activity and cold adaptation gives brilliant results. Do exercises with an open window or on the balcony, go for a short run on a frosty morning. 

Supplements and superfoods

With knowledge, what is detox, The question naturally arises: "Are there any medications or nutritional supplements for such conditions?" The first thing you should know is that all prescriptions should be made by a doctor after collecting complaints and conducting diagnostic tests. The list of supplements that can alleviate the condition of "autumn burnout":

• Vitamin D is the most important element in the fight against autumn depression; it covers the deficiency that occurs due to lack of sunlight, prevents mood swings and decreased energy;
• omega-3 fatty acids — fats contained in fish have an anti-inflammatory effect and improve the interaction between nerve cells;
• magnesium is a trace element that has a calming effect on the nervous system, improves sleep, reduces anxiety, and helps fight stress; it is found in pumpkin seeds, almonds, dark green vegetables, and cocoa;
• B vitamins - support brain function, promote the synthesis of serotonin and dopamine, prevent fatigue, irritability, and mood swings;
• ashwagandha — reduces cortisol levels, improves mood and sleep;
• ginseng - stimulates vital activity and improves memory;
• spirulina - replenishes the deficiency of protein, iron, B vitamins and iodine;
• Chia and flax seeds are a source of omega-3, fiber, and protein.

Practical tips from Kyivska Russ

We offer you some effective tips that will help you fight autumn burnout and strengthen your position in the anti-burnout detox:

1. Light is the main weapon, because it stimulates the production of the hormone of joy - serotonin. Go outside in the morning, even if it is cloudy outside. Open the curtains completely, move the chair to the window, use a light therapy lamp.
2. Stick to a daily routine, establish morning and evening rituals, and stick to your diary plans.
3. Move. As much as you can, at your own pace, so that it is enjoyable and fun.
4. Add color and mood to your food. Avoid heavy, fatty foods, eat more vegetables and fruits, protein and tryptophan. Eat warm dishes with spices and herbs.
5. Communicate. Write, call, go to meetings, meet new people.

Don't forget about rest and give yourself time to adapt to the change of season. This is a great reason to go on vacation or give yourself at least a few weekends away from household and work worries. Book your autumn detox at Kyivska Russ, and we will take care of everything else.

For more information, please contact us by phone. +38 (095) 414-33-44