Now that we've just changed the time, we are more aware of the change of season .
The change of seasons, and in particular the arrival of autumn, not only affects the physical environment (landscapes, temperature, etc.), but also our inner world, that is, our bodies. For many people, this time of year is associated with a feeling of withdrawal, reduced activity and, sometimes, a slight emotional downturn. However, for women, especially those who are in transition or hormonal imbalance stages such as perimenopause, menopause or even the premenstrual phase, these changes can be amplified, significantly affecting their emotional well-being.
The hormonal factor and its role in mood.
Hormonal changes in women throughout their lives are a natural process. During stages such as perimenopause or menopause, estrogen and progesterone levels fluctuate, impacting the production of neurotransmitters key to mood regulation, such as serotonin and dopamine. These hormones influence not only physical well-being but also emotional well-being, causing women to experience changes in their energy levels, mood, or sleep quality.
In autumn, these effects can be even more intense due to external factors, such as the reduction in daylight hours. It is known that sunlight plays a crucial role in the production of serotonin, known as the "happiness hormone". With fewer hours of sunlight, i.e., less light exposure, many women may notice a decrease in their energy levels and an increase in melatonin, the hormone that regulates sleep, which can lead to a feeling of fatigue or lack of energy.
Effects of autumn on physical and emotional health
Once immersed in autumn, characterized by the decrease in daylight hours and the changing colors of our landscapes, it is quite common to experience some physical or emotional symptoms. The most common are:
Fatigue and changes in sleep patterns :
The decrease in hours of natural light affects the production of melatonin, the hormone that regulates sleep and which generally rises at night when there is less light. With less sunlight during the day, the body can become confused, increasing melatonin production during the day and making it difficult to regulate sleep. This can cause daytime fatigue and, in some cases, difficulty sleeping at night.
Mood and energy :
The transition from summer to autumn can bring a feeling of low spirits, loss of energy, or even anxiety.
Sunlight plays a crucial role in the production of serotonin, a neurotransmitter associated with mood and feelings of well-being. When we spend less time in the sun, as happens in autumn, serotonin levels can decrease, which can cause feelings of sadness, low motivation, and anxiety in some people. This phenomenon is particularly noticeable in people who are sensitive to seasonal changes and may develop symptoms of Seasonal Affective Disorder (SAD).
Changes in skin and hair
Changes in the weather: colder temperatures and decreased humidity can cause the skin to lose hydration and become drier, tighter, and more prone to flaking; this is particularly important for people with sensitive skin prone to redness or eczema outbreaks. Hair, on the other hand, becomes drier and more brittle, leading to split ends, less shine, and increased hair loss due to the natural hair growth cycle.
Hormonal and emotional factors linked to stages of hormonal changes.
Women experiencing hormonal changes such as perimenopause and menopause may be even more affected by this change of season.
They already face significant hormonal changes, such as variations in estrogen and progesterone levels, which influence, for example, sleep regulation. Estrogen, for example, plays a role in the production of serotonin, a neurotransmitter that converts into melatonin. When estrogen levels decrease, serotonin production and, therefore, melatonin production can also be affected, causing circadian rhythm disturbances. This disruption is aggravated by the reduction of light in autumn, thus causing symptoms such as:
- Daytime fatigue : Due to higher melatonin production during the day, they feel more tired.
- Nighttime insomnia : Even though they feel tired, they may have difficulty maintaining continuous sleep throughout the night.
- Increased symptoms of depression or anxiety : Less exposure to natural light can reduce serotonin production, which is related to mood changes.
Tips for maintaining emotional well-being in autumn
We have explained that emotional well-being can be affected by the arrival of autumn, but there are effective ways to counteract these changes:
Keep your mind active and your body moving:
As the days get shorter and temperatures drop, many people experience a decrease in their energy and mood. However, keeping the mind active and the body moving can help enormously. Taking advantage of natural light, especially in the morning, is essential for regulating our circadian rhythm and improving mood. Going for a walk or doing some outdoor activity, even on cloudy days, can be key, as natural light contributes to the production of serotonin, a hormone associated with well-being.
Maintain a stable routine:
Another key to emotional well-being in autumn is maintaining a stable routine, as seasonal changes can disrupt our sleep and eating habits. Trying to go to bed and wake up at the same time helps keep the sleep cycle balanced.
Balanced diet with seasonal foods
A nutrient-rich diet benefits both body and mind. Seasonal foods, such as pumpkins, apples, and nuts, not only provide vitamins and minerals, but also a feeling of comfort.
Practice relaxation techniques.
Relaxation techniques such as meditation or deep breathing can help manage the anxiety that sometimes arises during the darker days. Maintaining contact with friends and family, and planning activities that make us feel good, is also essential to face autumn with optimism and emotional balance.
In short, autumn is an opportunity to reconnect with oneself, with nature, and with one's own emotional well-being. This season brings emotional challenges, but it is also a good time to renew and take care of oneself.
