[{"data":1,"prerenderedAt":605},["ShallowReactive",2],{"cms:/api/categories?fields[0]=name&fields[1]=slug&pagination[pageSize]=100&sort=documentId":3,"cms:/api/authors?populate=*&filters[slug]=evelina":45,"cms:/api/homepage?fields[0]=updatedAt&populate[navigation][fields][0]=name&populate[navigation][fields][1]=slug":82,"cms:/api/articles?populate=*&filters[author][id]=20&pagination[limit]=9&pagination[start]=18&sort[0]=bylineDate:DESC&sort[1]=createdAt:DESC":87},{"data":4,"meta":40},[5,10,15,20,25,30,35],{"id":6,"documentId":7,"name":8,"slug":9},8,"agm3bwiivq9ytkopje139uoj","Voices","voices",{"id":11,"documentId":12,"name":13,"slug":14},6,"fxhrufaspnwq0yurrk98sas3","Wellness","wellness",{"id":16,"documentId":17,"name":18,"slug":19},14,"gj8d0n6sxxe1mqfb0ticcamv","Style","style",{"id":21,"documentId":22,"name":23,"slug":24},12,"pra84h71qx5yo2kq8g18uy9h","After Hours","after-hours",{"id":26,"documentId":27,"name":28,"slug":29},2,"pregl64gjxpa6tec7l94j5fb","Career & Finance","career-and-finance",{"id":31,"documentId":32,"name":33,"slug":34},10,"vf2luiz1aic436stak4yr339","Nourish","food",{"id":36,"documentId":37,"name":38,"slug":39},4,"y4wuht99krufymt1c62zqtk1","Mindset","mindset",{"pagination":41},{"page":42,"pageSize":43,"pageCount":42,"total":44},1,100,7,{"data":46,"meta":79},[47],{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":58,"avatarImg":76},20,"zh8zjojimcskm6vyvwjrcw1m","Evelina","evelina","https://instagram.com/evelina_vl?utm_source=qr&igshid=NGExMmI2YTkyZg%3D%3D",null,"The cool kid of the office! Everyone wants to be friends with Evelina since she is a combination of sweetness, coolness, and calmness. She is very dedicated to her profession, and she is always willing to help, from giving a nutrition tip to... participating in a TikTok video! She is also a patient listener and a very talented editor!\n","https://www.linkedin.com/in/evgenia-eleni-vlachogianni-a78246234","2026-09-06T10:31:23.892Z","2026-09-06T10:31:23.908Z",{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":63,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},"d87nxpp3uttcixsxsbn8eu64","evelina-working-gal-e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128.jpg","",250,{"thumbnail":64},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},".jpg","https://assets.workingal.com/thumbnail_evelina_working_gal_e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128.jpg","92119df441543990ce23f25aa1799097","thumbnail_evelina_working_gal_e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128","image/jpeg","thumbnail_evelina-working-gal-e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128.jpg",3.84,156,3841,"evelina_working_gal_e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128",8.37,"https://assets.workingal.com/evelina_working_gal_e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128.jpg","@strapi/provider-upload-aws-s3","2026-09-06T10:31:23.753Z",{"pagination":80},{"page":42,"pageSize":81,"pageCount":42,"total":42},25,{"data":83,"meta":86},{"id":42,"documentId":84,"updatedAt":85},"nhhccnp3ibbyv1cn1er78o9h","2026-09-06T10:40:24.841Z",{},{"data":88,"meta":600},[89,157,212,267,327,384,440,492,546],{"id":90,"documentId":91,"title":92,"content":93,"slug":94,"coffees":26,"seo_title":92,"keywords":95,"seo_desc":96,"bylineDate":97,"bylineTimezone":98,"createdAt":99,"updatedAt":100,"publishedAt":101,"featuredImage":102,"category":150,"author":153,"img":148},414,"bq7wjsvcmianm6rvocdwykhd","What To Do When People Press Your To Overeat During The Holiday Gatherings","We are counting down to Christmas and most of us are already in festive... \"fever\". The truth is that Christmas is a particularly favorite holiday for most of us as it is associated with a feeling of love, sharing, and moments of fun with our loved ones.\n\nOf course, it is also the period of the most delicious dishes and desserts, which is often accompanied by a feeling that we have to eat more than we want and need, succumbing to the pressures of our environment. \n\nBut how can we enjoy the holidays without feeling guilty or harming our health?\n\n![overeating during holidays](https://assets.workingal.com/overeating_during_holidays_d4c46b090c.jpg)\n\n**Identifying the pressures**\n\nOur society has created an image of the holidays where food and [general overconsumption](https://www.workingal.com/articles/christmas-gift-exchange-an-ode-to-consumerism) are on the spotlight. Additionally, many families have specific traditions around food during the holidays, which can make this pressure particularly intense. For some people, too, food is often associated with feelings of pleasure and comfort, which are more common during the festive season; however, this is something that can lead us to overconsumption.\n\n**How can I resist the pressures I receive?**\n\nThe truth is that although the pressures and the tendency to overeat are extremely intense during this period, there are ways to deal with them and maintain a _healthy relationship with both food and our loved ones_. For this reason, the following steps are a good start to keeping your eating habits regardless of where you are and with whom.\n\n**Plan your meals:** During this time right before the holiday gatherings, plan your meals and [snacks](https://www.workingal.com/articles/these-are-the-snacks-that-won-t-ruin-your-diet), so you have an idea of ​​what you will eat and avoid the impulsive choices you will find at holiday tables, as well as treats at work.\n\n**Eat a healthy snack before a meal:** Whether you're hosting loved ones at home or are a guest at a holiday dinner, a small snack will help you not arrive at the table hungry and help you control your portions and avoid overeating.\n\n**Pay attention to hunger and satiety signals:** Don't eat just because there's food on the table. Stop when you feel full and don't give in to pressures like _\"Come on, it's Christmas; have some fun!\"_. \n\n**Don't feel obligated to empty your plate:** It's perfectly acceptable to leave some food on your plate and not eat it all if you don't feel like you can. In fact, no one has ever been offended because a guest didn't eat all their food.\n\n**Enjoy every bite:** The holidays are days of relaxation and not unnecessary stress, so instead of eating quickly to finish, take time to appreciate every bite and understand the food's flavors and aromas. Holiday food usually consists of delicious dishes, so take your time and enjoy them.\n\n![overeating during holidays](https://assets.workingal.com/overeating_during_holidays_c8acc8f0ac.jpg)\n\n**Talk to your loved ones:** Instead of focusing on the food, focus on the conversations and moments with your loved ones, as this is the real magic of the holidays. Getting close to our loved ones and spending quality time together is not always possible due to our demanding daily routines and overloaded schedules.\n\n**Drink plenty of water:** Water will help you feel full and avoid dehydration, especially when the meal is accompanied by alcohol, which is guilty of dehydrating us.\n\n**Accept that there will be missteps:** It's natural to enjoy the holidays and sometimes get carried away and consume more than you intended. However, if you get carried away, don't give up. Continue to make healthy choices the rest of the days and maintain a [balanced diet](https://www.workingal.com/articles/how-to-balance-healthy-eating-and-work).\n\n**Practice:** Exercise will help you burn calories and improve your mood, so don't neglect exercise during the holidays. Go for a walk after dinner or have a joyful Pilates session between gatherings and parties.\n\n**Get enough sleep:** Adequate sleep will help you regulate your appetite and avoid impulsive choices at the holiday table.","what-to-do-when-people-press-your-to-overeat-during-the-holiday-gatherings","overeating, overeating during Christmas, peer pressure to eat, holiday overeating, food on Christmas","If you find yourself getting stressed during the holiday meetings regarding your diet, then read this article and learn what the nutritionist suggests to not be stressed about food.","2024-12-24","Europe/Berlin","2024-12-24T02:58:35.571Z","2024-12-24T03:07:25.562Z","2024-12-24T03:07:25.559Z",{"id":103,"documentId":104,"name":105,"alternativeText":106,"caption":106,"focalPoint":53,"width":107,"height":108,"formats":109,"hash":146,"ext":65,"mime":69,"size":147,"url":148,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":149,"updatedAt":149,"publishedAt":149},222,"bswxbwlox2jcmo7dskvl7xkg","overeating during holidays-021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg","overeating during holidays",1600,900,{"large":110,"small":119,"medium":128,"thumbnail":137},{"ext":65,"url":111,"etag":112,"hash":113,"mime":69,"name":114,"path":53,"size":115,"width":116,"height":117,"sizeInBytes":118},"https://assets.workingal.com/large_overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg","30194c094a4d590557f1a00498e3d2fe","large_overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507","large_overeating during holidays-021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg",142.84,1000,563,142842,{"ext":65,"url":120,"etag":121,"hash":122,"mime":69,"name":123,"path":53,"size":124,"width":125,"height":126,"sizeInBytes":127},"https://assets.workingal.com/small_overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg","f8875d851c959e69717c65c6048caa3e","small_overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507","small_overeating during holidays-021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg",45.69,500,281,45689,{"ext":65,"url":129,"etag":130,"hash":131,"mime":69,"name":132,"path":53,"size":133,"width":134,"height":135,"sizeInBytes":136},"https://assets.workingal.com/medium_overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg","439cd9232d4b1ad4260a7dcb0b99d4c6","medium_overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507","medium_overeating during holidays-021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg",90.25,750,422,90249,{"ext":65,"url":138,"etag":139,"hash":140,"mime":69,"name":141,"path":53,"size":142,"width":143,"height":144,"sizeInBytes":145},"https://assets.workingal.com/thumbnail_overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg","fc224e09196fc9f6fdd85bcc622b06fc","thumbnail_overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507","thumbnail_overeating during holidays-021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg",13.74,245,138,13742,"overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507",201.44,"https://assets.workingal.com/overeating_during_holidays_021a6cc4484e4e82fa057bdd464639a490c231008578325d2f0a3a75eddb6507.jpg","2026-09-06T10:34:41.847Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},"2026-09-06T10:31:16.890Z","2026-09-06T10:31:16.903Z",{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":154},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":155,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":156},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"id":158,"documentId":159,"title":160,"content":161,"slug":162,"coffees":26,"seo_title":160,"keywords":163,"seo_desc":164,"bylineDate":165,"bylineTimezone":98,"createdAt":166,"updatedAt":167,"publishedAt":168,"featuredImage":169,"category":207,"author":208,"img":205},384,"lww1uian9qr1xtfnq3szkuqm","Boost Your Metabolism with These 10 Foods","****\nBoosting metabolism is a key goal for many people, especially those on a weight loss program. Metabolism is the rate at which our body consumes calories to perform all its functions.\n\nAlthough no specific foods can magically increase our metabolism, and it is necessary to adopt healthy eating habits, exercise, and adequate rest and sleep to achieve it, there are specific foods that, if combined with the above, can significantly contribute to boosting our metabolism!\n\nSo, depending on the composition of the food we consume, our body expends different amounts of energy. Certain foods take longer to digest, requiring more energy to complete digestion.\n\nThus, foods that can help boost metabolism are foods that contain:\n\n**\\- Thermogenic components**, that is, increase the heat produced by our body\n\n**\\- Protein** that needs higher amounts of energy to be digested\n\n**\\- Fiber** that enhances the feeling of satiety and requires more energy to complete digestion\n\n**\\- Probiotics and prebiotics** that contribute to the proper functioning of the digestive system by promoting proper digestion of food\n\n**\\- Iron** necessary to maintain constant burning of food\n\nBelow, you can see the 10 most notable foods that will help increase your metabolism!\n\n## 1\\. Green tea\n\nBesides its antioxidant properties, green tea has been shown to help increase metabolism. The catechins it contains, especially epigallocatechin gallate (EGCG), increase the oxidation of accumulated fat and help the body burn more calories. Also, green tea contains caffeine, which further boosts metabolism.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_c13a729b1e.jpg)\n\n## 2\\. Coffee\n\nLike green tea, coffee contains caffeine, a natural substance that can boost your metabolism. Caffeine stimulates the central nervous system, increasing calorie burning and improving performance in physical activities. In addition, coffee can increase thermogenesis, that is the process of heat production in the body through which we burn extra calories.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_3182a1c707.jpg)\n\n## 3\\. Spicy Foods\n\nSpicy foods, such as chilies and cayenne peppers, contain capsaicin, a compound that can boost thermogenesis and increase our heart rate, resulting in more calories being expended by our bodies. Studies have shown that eating spicy foods can increase calorie burning for a short time after consuming them, making them ideal for boosting metabolism.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_603b2f9fdf.jpg)\n\n## 4\\. Nuts\n\nNuts like almonds and walnuts are rich in protein, fiber, and good fats. Protein and fiber require more energy to break down during digestion, increasing calorie burning. In addition, the monounsaturated fats they contain help regulate insulin, which regulates blood sugar levels and, therefore, the feeling of hunger.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_644b810353.jpg)\n\n## 5\\. Spinach\n\nThe high fiber content and the fact that it is a plant source of iron contribute to the increase of our metabolism. Consuming it raw in salads keeps the amount of fiber at high levels compared to cooked, and so the body needs more energy to complete its digestion.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_82a56f529a.jpg)\n\n## 6\\. Eggs\n\nEggs are an excellent source of protein with high biological value, which helps to increase metabolism. Protein requires more energy for digestion and absorption than fat or carbohydrates. Eggs are also rich in B vitamins, which are important for converting food into energy.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_4598169a50.jpg)\n\n## 7\\. Yogurt\n\nYogurt, especially Greek yogurt, is rich in protein and probiotics, which enhance digestion and promote gut health. A healthy gut is crucial for the proper functioning of metabolism. In addition, the proteins contained in yogurt help increase muscle mass, which, in turn, boosts metabolism since muscles consume more calories than fatty tissue.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_110d247f78.jpg)\n\n## 8\\. Oily fish\n\nOily fish, such as salmon, tuna, and sardines, are excellent sources of omega-3 fatty acids, which can boost metabolism. Omega-3 fatty acids reduce inflammation in the body and help regulate insulin levels. Thus, the body can more efficiently convert food into energy and store less fat.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_199c819ff5.jpg)\n\n## 9\\. Ginger\n\nGinger is another ingredient that can help increase metabolism. It contains substances that increase thermogenesis and fat burning. Ginger also improves digestion and bowel function, boosting the overall metabolic process. It can be easily added to beverages, soups, and foods, giving them flavor while enhancing calorie burning.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_ec74dd5aeb.jpg)\n\n## 10\\. Apples\n\nApples, especially green ones, contain high amounts of fiber and vitamin C. Fiber improves digestion and helps the body eliminate excess fat. Also, eating apples is associated with reducing appetite and preventing overeating, which further enhances the effort to maintain a healthy metabolism.\n\n![foods to boost your metabolism](https://assets.workingal.com/foods_to_boost_your_metabolism_5ca33be944.jpg)","boost-your-metabolism-with-these-10-foods","metabolism, how to boost my metabolism, food to boost my metabolism, nutrition for metabolism","Incorporate these foods into your nutrition and boost your metabolism more efficiently!\n","2024-11-20","2024-11-19T23:15:45.345Z","2024-11-19T23:29:35.551Z","2024-11-19T23:29:35.549Z",{"id":170,"documentId":171,"name":172,"alternativeText":173,"caption":173,"focalPoint":53,"width":107,"height":108,"formats":174,"hash":203,"ext":65,"mime":69,"size":204,"url":205,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":206,"updatedAt":206,"publishedAt":206},207,"mv32yk33yzloyf0haokbvw1x","foods to boost your metabolism-ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg","foods to boost your metabolism",{"large":175,"small":182,"medium":189,"thumbnail":196},{"ext":65,"url":176,"etag":177,"hash":178,"mime":69,"name":179,"path":53,"size":180,"width":116,"height":117,"sizeInBytes":181},"https://assets.workingal.com/large_foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg","ca9c2dc16a61ba4e11fec6fe1731d828","large_foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e","large_foods to boost your metabolism-ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg",57.64,57638,{"ext":65,"url":183,"etag":184,"hash":185,"mime":69,"name":186,"path":53,"size":187,"width":125,"height":126,"sizeInBytes":188},"https://assets.workingal.com/small_foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg","c6ec5e58ed4ed514456ef3d8f2f0a642","small_foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e","small_foods to boost your metabolism-ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg",18.2,18202,{"ext":65,"url":190,"etag":191,"hash":192,"mime":69,"name":193,"path":53,"size":194,"width":134,"height":135,"sizeInBytes":195},"https://assets.workingal.com/medium_foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg","b7498afd830df09fa166039dce9db0fe","medium_foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e","medium_foods to boost your metabolism-ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg",35.47,35470,{"ext":65,"url":197,"etag":198,"hash":199,"mime":69,"name":200,"path":53,"size":201,"width":143,"height":144,"sizeInBytes":202},"https://assets.workingal.com/thumbnail_foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg","1373fbbba725ade62e6d0cc21135e7f3","thumbnail_foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e","thumbnail_foods to boost your metabolism-ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg",6.19,6194,"foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e",95,"https://assets.workingal.com/foods_to_boost_your_metabolism_ad581aafeeccced7dacb4efc31cbc49992a2fe12c1a8ca0cbcabe1033f729d2e.jpg","2026-09-06T10:34:25.492Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":209},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":210,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":211},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"id":213,"documentId":214,"title":215,"content":216,"slug":217,"coffees":26,"seo_title":215,"keywords":218,"seo_desc":219,"bylineDate":220,"bylineTimezone":98,"createdAt":221,"updatedAt":222,"publishedAt":223,"featuredImage":224,"category":262,"author":263,"img":260},352,"cq154ggfcr5ezjslz7ff0kmq","6 Hormonal Changes That Affect You During Fall","\nAutumn marks a transitional period, not only for **nature** but also for the human body. As the days get shorter and temperatures drop, apart from the cozy evenings and rainy nights, our hormones also change. This means that we experience **hormonal balance changes** that can affect our mood, psychology, appetite, and overall well-being. These changes, particularly in women, can affect their menstruation, libido, and mood.\n\nThe 6 most critical hormonal changes that you should pay attention to are below.\n\n# Serotonin: The mood hormone\n\n![hormonal imbalance at fall.jpg](https://assets.workingal.com/hormonal_imbalance_at_fall_4b76d3114a.jpg)\n\nDue to a decrease in sunlight, serotonin, which regulates mood and emotional well-being, decreases in the fall months. This can cause feelings of sadness or even symptoms of [Seasonal Affective Disorder](https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder#:~:text=Seasonal%20affective%20disorder%20%28SAD%29%20is,leading%20to%20symptoms%20of%20depression.) (SAD), particularly in people who are sensitive to seasonal changes.\n\n**How to deal with it:** In order to boost the levels of serotonin in your body, it’s advisable to increase your physical activity, follow a balanced diet with **tryptophan-rich** foods (such as nuts and dark chocolate), and expose yourself to daylight. Also, a [good night's sleep](https://www.workingal.com/articles/5-reasons-why-good-sleep-is-important-for-your-physical-and-mental-health) can boost your mood and help you feel happier and emotionally stable.\n\n# Cortisol: The stress hormone\n\nFall can also be accompanied by an increase in cortisol, the stress hormone. Changes in routine, the pressures of everyday life, and the transition from summer holidays to work or college increase stress levels and can cause imbalances in our cortisol levels. If you feel extra stressed during the fall, there is probably an imbalance in your stress-related hormones.\n\n**How to deal with it:** Stress is not always easy to overcome, especially when we have to deal with many obligations and a tight schedule. However, [proper stress management](https://www.workingal.com/articles/stress-management-these-5-techniques) and some relaxation techniques, such as yoga, meditation, and reasonable time organization, can help reduce cortisol levels. If you think your stress levels are high, reduce your caffeine intake and substitute one cup of coffee with tea.\n\n# Leptin and Ghrelin: Hormones that regulate appetite\n\n![hormonal imbalance at fall.jpg](https://assets.workingal.com/hormonal_imbalance_at_fall_a82383bdfe.jpg)\n\nAs temperatures drop, leptin and ghrelin, the hormones that work together to regulate appetite, show modifications. Leptin, which reduces appetite, decreases, while ghrelin, which increases it, goes up, thus causing a natural tendency for increased food consumption, especially fast food and unhealthy snacks. Combined with a poor sleep schedule and limited time to follow a [balanced diet](https://www.workingal.com/articles/how-to-balance-healthy-eating-and-work), these hormones can show a significant imbalance.\n\n**How to deal with it:** Nutrition is essential in this case, so a balanced diet and consuming nutritious and healthy foods, such as fruits and vegetables, can help maintain weight and reduce overeating. Pay specific attention to snacking as well.\n\n# Melatonin: The sleep regulator\n\nWith less sunshine in the fall, **melatonin** production, the hormone that regulates sleep, increases. Increased melatonin can cause drowsiness, fatigue, and disturbances in the circadian rhythm, which is the natural sleep-wake rhythm. This negatively affects mood and can lead to lower energy and concentration levels during the day.\n\n**How to deal with it:** To mitigate the effects of this hormonal change, it is essential to ensure you are exposed to natural light in the **morning** and maintain a stable sleep schedule.\n\n# Hormonal changes in the period\n\nHormonal changes during fall can affect women's menstrual cycles. Shorter days and elevated cortisol levels may disrupt the cycle, making it more irregular or painful. Also, the increase in melatonin can affect the production of hormones such as estrogen and progesterone, exacerbating any premenstrual symptoms.\n\n**How to deal with it:** Regular exercise and a balanced diet with foods rich in vitamin D and magnesium can help regulate the cycle and relieve menstrual symptoms.\n\n# Changes in libido\n\nReduced exposure to sunlight and hormonal fluctuations also affect testosterone and estrogen levels linked to sex drive. In the fall, there is likely to be a decrease in libido, especially in women, due to the reduction in serotonin levels and energy.\n\nHow to deal with it: Regular physical activity, avoiding excessive stress, and communicating with your partner are key strategies for maintaining **sexual** well-being.\n\nHormonal changes in the fall are normal but can significantly affect our **_psychology, mood, appetite, and overall well-being._**\n\nHowever, a balanced lifestyle, with adequate physical activity, good nutrition, and proper stress management, can help reduce the effects of these hormonal fluctuations and promote psychosomatic health.","6-hormonal-changes-that-affect-you-during-fall","hormones, how to cure hormonal imbalance in females, what is hormonal imbalance in females, treatment of hormonal imbalance, ","Fall is the time of cozyness but also of hormone imbalance. Check which hormones may need regulations this fall and make it happen.","2024-10-09","2024-10-09T02:02:55.119Z","2024-10-09T02:18:31.295Z","2024-10-09T02:06:55.475Z",{"id":225,"documentId":226,"name":227,"alternativeText":61,"caption":228,"focalPoint":53,"width":107,"height":108,"formats":229,"hash":258,"ext":65,"mime":69,"size":259,"url":260,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":261,"updatedAt":261,"publishedAt":261},191,"g7beb8fs16lpoz4yg2pfy0qd","hormonal imbalance at fall-656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg","hormonal imbalance at fall",{"large":230,"small":237,"medium":244,"thumbnail":251},{"ext":65,"url":231,"etag":232,"hash":233,"mime":69,"name":234,"path":53,"size":235,"width":116,"height":117,"sizeInBytes":236},"https://assets.workingal.com/large_hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg","3cec17b127d374c7941a8a73f9a67bb1","large_hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27","large_hormonal imbalance at fall-656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg",34.2,34204,{"ext":65,"url":238,"etag":239,"hash":240,"mime":69,"name":241,"path":53,"size":242,"width":125,"height":126,"sizeInBytes":243},"https://assets.workingal.com/small_hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg","7762994812c9515cd56b92e7befc23f6","small_hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27","small_hormonal imbalance at fall-656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg",10.9,10897,{"ext":65,"url":245,"etag":246,"hash":247,"mime":69,"name":248,"path":53,"size":249,"width":134,"height":135,"sizeInBytes":250},"https://assets.workingal.com/medium_hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg","ecf8ee8bf5668e94e130873902191e1f","medium_hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27","medium_hormonal imbalance at fall-656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg",20.2,20205,{"ext":65,"url":252,"etag":253,"hash":254,"mime":69,"name":255,"path":53,"size":256,"width":143,"height":144,"sizeInBytes":257},"https://assets.workingal.com/thumbnail_hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg","88440a2c3d3d2c0baf5f05ca650af3f9","thumbnail_hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27","thumbnail_hormonal imbalance at fall-656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg",3.74,3743,"hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27",81.73,"https://assets.workingal.com/hormonal_imbalance_at_fall_656bc126949f5c13780c3b3c87f7ee38ff9cd83569b5809c1b1f1acab07a9e27.jpg","2026-09-06T10:34:09.534Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":264},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":265,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":266},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"id":268,"documentId":269,"title":270,"content":271,"slug":272,"coffees":26,"seo_title":273,"keywords":274,"seo_desc":275,"bylineDate":276,"bylineTimezone":98,"createdAt":277,"updatedAt":278,"publishedAt":279,"featuredImage":280,"category":322,"author":323,"img":319},328,"qc5db3ojtd6bkctclo871zzf","Yes, You Can Deal With Sugar Cravings and We Know How","****\nOne of the most popular and well-known foods that is found pretty much everywhere in our daily lives is sugar. Sugar is found everywhere, and it has the \"ability\" to give a sweet taste to drinks and food. It is often called the \"scourge\" of the modern age, as we can find it not only in **sweets** and drinks but almost everywhere: from bread to spaghetti sauces to children's yogurts. For this reason, a large number of people are addicted to sugar and often suffer from **cravings**, resulting in a strong need to consume something sweet.\n\nBut why is sugar bad for our health, considering it is found in almost everything we consume?\n\nThe reality is that, like all foods, sugar is not necessarily bad for our health when consumed in small and regulated amounts. But when it is consumed in large quantities and very frequently, in addition to the addiction it causes, it can harm our health:\n\n\\- Sugar damages the health of our teeth and gums\n\n\\- Excessive consumption of sugar contributes to weight gain\n\n\\- High sugar intake enhances the growth of cancer cells\n\n\\- Sugar contributes to the development of diseases such as diabetes, obesity and cardiovascular disorders\n\n![how to stop sugar cravings 1 (4).webp](https://assets.workingal.com/how_to_stop_sugar_cravings_1_4_f66fa3fdf3.webp)\n\n\\- When consumed in large quantities, it disrupts our nervous system\n\n\\- Excessive intake of sugar can cause bloating\n\n# Why do I crave sugar all the time?\n\nFrequent consumption of sugar creates a kind of \"dependency\" on it; the more we consume, the more the need arises to eat more and more. Notice when you eat a pastry full of sugar; after a while, you wish you had more, and you end up eating something soon after your candy. Furthermore, when we become overly dependent on sugar consumption, we may suffer withdrawal symptoms. So, whenever we feel like we need energy or [want to concentrate](https://www.workingal.com/articles/7-ways-to-improve-concentration-in-everything-you-do), we wrongly believe that sugar will help us.\n\nHowever, the problem is that sugar gives us a temporary **euphoria**, and soon, blood sugar levels drop, disrupting blood glucose levels and, therefore, **energy levels**.\n\n# How do I deal with sugar cravings?\n\n![how to stop sugar cravings 2 (2).webp](https://assets.workingal.com/how_to_stop_sugar_cravings_2_2_5ab103d247.webp)\n\nFirst, we need to **recognize** the signs of sugar addiction so that we can deal with them deeply and not superficially, which will only have temporary results.\n\nThe moment you recognize sugar addiction, the next step is to start dealing with it. It will undoubtedly take some time, but the result is worth it:\n\n## 1\\. Add more protein to your diet\n\nProtein has only a small effect on [blood glucose levels](https://www.dariohealth.com/members-articles/protein-and-diabetes-how-does-protein-affect-blood-sugar/#:~:text=Protein%20has%20only%20a%20small,gradually%20over%20a%20few%20hours.). In fact, protein tends to help stabilize blood sugars by blunting the **absorption** of carbohydrates/sugars. As protein breaks down into glucose more slowly than carbohydrates, the effect of protein on blood glucose levels tends to occur gradually over a few hours. That means that, sufficient protein consumption causes the feeling of **satiety** and makes us feel full for a longer period of time. Therefore, when there is satiety it is very likely that the need for sugar will be limited and by extension our need for unhealthy snacks will be much less.\n\n## 2\\. Get enough sleep\n\nThe importance of sleep and the benefits of [quality sleep](https://www.workingal.com/articles/5-reasons-why-good-sleep-is-important-for-your-physical-and-mental-health) for our body are self-evident. However, sleep also helps with... cravings as according to studies that if we don't sleep enough, our body starts to produce more **ghrelin**, that is the hormone that triggers hunger. Therefore, when we feel hungry, we are much more likely to have an uncontrollable craving for something sweet or other junk food, which is very likely to contain sugar. So, establish a [good bedtime routine](https://www.workingal.com/articles/5-tips-to-sleep-better) and let your sleep take away your cravings.\n\n![how to stop sugar cravings 3.webp](https://assets.workingal.com/how_to_stop_sugar_cravings_3_95614fa7fc.webp)\n\n## 3\\. Have awareness of what you eat\n\nEverything in nutrition is… chemistry and science and many times our **cravings** can reveal what we are missing. For example, if we crave simple carbohydrates then we need tryptophan, which is responsible for the production of **serotonin**, the happy hormone. So, our low mood can be related to not consuming foods containing tryptophan and through sweets we try to fix our bad mood when in fact we can do it by choosing **healthy foods**. Make sure you incorporate enough eggs, salmon, cheese, and seeds in your diet since they are good sources of tryptophan and will make you happy without any sugar around.\n\n## 4\\. Look for deficiencies\n\nWhen we have cravings and need sugar, then we may have some **deficiency** in vitamins and minerals. Many times, when we need something sweet, such as e.g. chocolate, we may be deficient in magnesium, which contributes to the proper functioning of our nervous system and which we can get from healthier sources such as nuts, bananas and avocados. For this reason, it would be good to do a **complete blood count** and work with your nutritionist to see how you can fight unwanted cravings.","yes-you-can-deal-with-sugar-craving","Yes, You Can Deal With Sugar Craving and We Know How","sugar cravings meaning, what deficiency causes sugar cravings, sugar cravings stop, how to stop sugar cravings instantly, ","If you have frequent sugar craving read that and learn what causes it and how to get rid of the cravings.","2024-09-18","2024-09-17T22:05:39.018Z","2024-09-17T22:16:45.142Z","2024-09-17T22:16:45.139Z",{"id":281,"documentId":282,"name":283,"alternativeText":61,"caption":284,"focalPoint":53,"width":107,"height":108,"formats":285,"hash":317,"ext":287,"mime":291,"size":318,"url":319,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":320,"updatedAt":320,"publishedAt":321},179,"hwh2qmijwfq9grcb3i2d3pbr","how to stop sugar cravings-0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp","how to stop sugar cravings",{"large":286,"small":296,"medium":303,"thumbnail":310},{"ext":287,"url":288,"etag":289,"hash":290,"mime":291,"name":292,"path":53,"size":293,"width":116,"height":294,"sizeInBytes":295},".webp","https://assets.workingal.com/large_how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp","9f293a714fa40df6d327724c967154e0","large_how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2","image/webp","large_how to stop sugar cravings-0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp",29.96,562,29962,{"ext":287,"url":297,"etag":298,"hash":299,"mime":291,"name":300,"path":53,"size":301,"width":125,"height":126,"sizeInBytes":302},"https://assets.workingal.com/small_how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp","ba9f7fa9f5fd68398ff4e2ddd8738737","small_how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2","small_how to stop sugar cravings-0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp",12.3,12304,{"ext":287,"url":304,"etag":305,"hash":306,"mime":291,"name":307,"path":53,"size":308,"width":134,"height":135,"sizeInBytes":309},"https://assets.workingal.com/medium_how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp","1f9142afd3eca745273ac4b4bfccb080","medium_how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2","medium_how to stop sugar cravings-0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp",20.81,20806,{"ext":287,"url":311,"etag":312,"hash":313,"mime":291,"name":314,"path":53,"size":315,"width":143,"height":144,"sizeInBytes":316},"https://assets.workingal.com/thumbnail_how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp","94d3f8dbf61df4462eea55f00c8d1007","thumbnail_how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2","thumbnail_how to stop sugar cravings-0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp",4.9,4898,"how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2",57.84,"https://assets.workingal.com/how_to_stop_sugar_cravings_0485ec545fd17e45f4b227c7bddeba8049dab8b75189ef325ba1c6c81e1804d2.webp","2026-09-06T10:33:58.588Z","2026-09-06T10:33:58.589Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":324},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":325,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":326},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"id":328,"documentId":329,"title":330,"content":331,"slug":332,"coffees":333,"seo_title":334,"keywords":335,"seo_desc":336,"bylineDate":337,"bylineTimezone":98,"createdAt":338,"updatedAt":339,"publishedAt":340,"featuredImage":341,"category":379,"author":380,"img":377},306,"unt99mga8jwp61ihgm3kfnld","How to Get Enough Vitamin D in Fall and Winter (When the Sun Disappears)","Every year around October, the same question starts appearing in my inbox from clients: \"Now that the days are getting shorter, how do I make sure I'm getting enough vitamin D?\"\n\nIt's a smart question. And if you're asking it, you're already ahead of most people who don't think about their vitamin D levels until they're dealing with the consequences—persistent fatigue, [low mood](https://www.workingal.com/articles/16-ways-to-boost-your-mood-instantly), getting sick constantly, or that vague sense that something is just off.\n\nHere's what's happening: as we transition from summer into fall and then winter, the angle of the sun changes. Even when it's sunny outside, the UVB rays that trigger vitamin D production in your skin become less intense. If you live above 37 degrees latitude (roughly the latitude of San Francisco or Athens), you might not be able to produce adequate vitamin D from sunlight at all between November and February, regardless of how much time you spend outside.\n\nAdd to this that most of us are spending more time indoors during colder months, covering more of our skin when we do go out, and the sun sets earlier, limiting the window for sun exposure anyway. The result is that vitamin D levels naturally drop during fall and winter for the majority of people in northern climates.\n\nThis isn't just about bone health, though that's important. Vitamin D affects your immune system (which is why colds and flu spike in winter), your mood (seasonal affective disorder is partially linked to low vitamin D), your muscle function, your inflammation levels, and even your sleep quality.\n\nSo yes, this matters. And yes, there are specific strategies that work when the sun isn't cooperating. Let me walk you through what you actually need to know.\n\n## Why Vitamin D Becomes a Problem in Fall and Winter\n\nFirst, let's understand what's happening at a biological level so you understand why your summer strategies won't work year-round.\n\n### How vitamin D production actually works:\n\n![how to get vitamin D in fall.webp](https://assets.workingal.com/how_to_get_vitamin_D_in_fall_191ee76b13.webp)\n\nWhen UVB rays from the sun hit your skin, they interact with a cholesterol compound (7-dehydrocholesterol) in your skin cells. This triggers a chemical reaction that produces pre-vitamin D3, which then converts to vitamin D3 (cholecalciferol) through body heat.\n\nThis vitamin D3 travels to your liver, where it's converted to 25-hydroxyvitamin D—the form measured in blood tests. When your body needs active vitamin D, your kidneys convert it to the active form (1,25-dihydroxyvitamin D) that actually does the work in your cells.\n\n### What changes in fall and winter:\n\nThe sun's angle matters more than most people realize. During the summer months, the sun is high in the sky, and UVB rays can penetrate the atmosphere efficiently. During fall and winter, the sun is lower on the horizon, meaning UVB rays have to travel through more atmosphere to reach you. Much of the UVB radiation gets absorbed or scattered before it reaches your skin.\n\nIn practical terms: in [Boston](https://www.workingal.com/articles/fall-trip-boston) in December, you could stand outside in shorts at noon and still not produce meaningful amounts of vitamin D. The angle is wrong. The UVB simply isn't strong enough.\n\nYour latitude determines how severe this problem is. If you live in Miami (26°N), you can still produce vitamin D year-round, though at reduced rates in winter. If you live in Seattle (47°N), London (51°N), or anywhere further north, your skin basically shuts down vitamin D production from November through February.\n\n### Why food alone usually isn't enough:\n\nVery few foods naturally contain significant amounts of vitamin D. Fatty fish like salmon and mackerel are the best natural sources, but you'd need to eat them almost daily to meet your needs through food alone. Fortified foods help, but they typically contain modest amounts—a glass of fortified milk has about 100 IU of vitamin D, while your body might need 1,000-2,000 IU daily just to maintain adequate levels.\n\nThis is why vitamin D deficiency becomes so common in the fall and winter. Your primary source (sunlight) becomes unreliable or unavailable, and food sources alone can't fully compensate.\n\n## The Signs You're Not Getting Enough Vitamin D\n\nVitamin D deficiency is sneaky. The symptoms are nonspecific enough that you might attribute them [to stress](https://www.workingal.com/articles/stress-management-these-5-techniques), busy schedules, or just \"seasonal blues.\" But if you're experiencing several of these, especially during fall and winter, low vitamin D might be the culprit:\n\n**Persistent fatigue that doesn't improve with sleep.** You're sleeping eight hours, but still feel exhausted. This is one of the most common signs of deficiency.\n\n**Getting sick more frequently.** If you're catching every cold that goes around the office, low vitamin D might be compromising your immune function.\n\n**Bone pain or muscle aches.** Unlike the sharp pain of injury, this feels more like a deep ache in your bones or generalized muscle discomfort.\n\n**Mood changes or depression.** Seasonal affective disorder (SAD) has multiple causes, but low vitamin D is a significant contributor. If your mood noticeably dips as days get shorter, this is worth investigating.\n\n**Slow wound healing.** If cuts and bruises take longer to heal than they used to, vitamin D deficiency can interfere with the healing process.\n\n**Hair loss.** While many factors cause hair loss, severe vitamin D deficiency can contribute to hair thinning.\n\n**Muscle weakness.** Difficulty with activities that used to be easy, or feeling like your muscles fatigue quickly.\n\n**Brain fog or difficulty concentrating.** Vitamin D receptors are present in the brain, and deficiency can affect [cognitive function](https://www.workingal.com/articles/white-noise-for-calm-and-focus).\n\n**Who's at higher risk:**\n\nSome groups are more vulnerable to vitamin D deficiency, especially during fall and winter:\n\n* People with darker skin (melanin reduces vitamin D production)  \n* Older adults (skin becomes less efficient at producing vitamin D with age)  \n* People who are overweight or obese (vitamin D gets sequestered in fat tissue)  \n* People with limited sun exposure (office workers, homebound individuals)  \n* People with conditions affecting fat absorption (Crohn's disease, celiac disease)  \n* People living in northern latitudes  \n* People who consistently use sunscreen (blocks UVB rays)  \n* Strict vegans (most dietary sources are animal-based)\n\nIf you fall into any of these categories, you need to be especially proactive about vitamin D during the darker months.\n\n## Strategy 1: Maximize What Little Sun Exposure You Can Get\n\nEven though sun exposure becomes less effective in fall and winter, you can optimize the limited opportunity you have.\n\n### Timing matters:\n\nThe strongest UVB rays occur during midday hours—roughly 10 AM to 2 PM. If you're going to get sun exposure, this is your window. A 15-minute walk at noon is more effective than an hour-long walk at 4 PM when the sun is lower.\n\n### Skin exposure matters:\n\nYou need direct sun exposure on your skin, not through windows (glass blocks UVB rays). Aim to expose your arms and face at minimum. More skin exposure means more vitamin D production, so if the weather permits, exposing your legs as well helps.\n\n### Duration guidelines:\n\nDuring fall, aim for 10-15 minutes of midday sun exposure several times per week. In early fall, when the sun is still relatively strong, this can help maintain levels. By late fall and winter in northern climates, even this won't be sufficient, which is when you need to rely more heavily on food and supplements.\n\n### The sunscreen dilemma:\n\nYes, [sunscreen](https://www.workingal.com/articles/best-suncreens) blocks vitamin D production. But skin cancer risk is also real. The balanced approach: get your 10-15 minutes of sun exposure without sunscreen for vitamin D purposes, then apply sunscreen if you'll be out longer. You're not choosing between vitamin D and skin protection—you're doing both strategically.\n\n### Indoor light doesn't count:\n\nFluorescent lights and regular LED bulbs don't emit UVB radiation. Sitting by a sunny window feels nice but won't produce vitamin D. Some people use UVB lamps specifically designed for vitamin D production, but check with your doctor before using these, as they require careful usage to avoid skin damage.\n\n## Strategy 2: Eat Vitamin D-Rich Foods Strategically\n\nFood alone usually can't meet all your vitamin D needs during fall and winter, but it can provide a foundation that reduces how much supplementation you need.\n\n### Fatty fish (the vitamin D powerhouses):\n\nThese are your best natural food sources:\n\n* **Salmon (wild-caught, 3.5 oz):** 600-1,000 IU   \n* **Salmon (farmed, 3.5 oz):** 100-250 IU (farming practices reduce vitamin D content)   \n* **Mackerel (3.5 oz):** 360 IU   \n* **Sardines (3.5 oz):** 270 IU   \n* **Tuna (canned, 3.5 oz):** 230 IU   \n* **Trout (3.5 oz):** 645 IU\n\nPractical approach: Aim for fatty fish 2-3 times per week during fall and winter. This alone can provide 1,200-3,000 IU weekly, which helps maintain baseline levels.\n\n### Egg yolks:\n\n**One large egg yolk:** 40 IU\n\nThe vitamin D is in the yolk, not the white. While one egg doesn't provide much, if you regularly eat eggs for breakfast, it adds up. Three eggs give you about 120 IU.\n\n### Mushrooms:\n\nMushrooms are unique—they're one of the few plant sources of vitamin D, and they produce it when exposed to UV light, similar to human skin.\n\n* **UV-exposed mushrooms (3.5 oz):** 400-1,000 IU   \n* **Regular mushrooms (3.5 oz):** 10-20 IU\n\nLook for packages labeled \"UVB-treated\" or \"high vitamin D.\" Some brands specifically expose mushrooms to UV light to increase their vitamin D content.\n\n### Fortified foods:\n\nMany foods are fortified with vitamin D. While the amounts are modest, they add up when consumed regularly:\n\n* **Fortified milk (1 cup):** 100 IU   \n* **Fortified orange juice (1 cup):** 100 IU   \n* **Fortified cereal (1 serving):** 40-100 IU (varies by brand)   \n* **Fortified yogurt (6 oz):** 80 IU   \n* **Fortified plant milks (1 cup):** 100-140 IU (varies by brand)\n\n### Cod liver oil:\n\n**One tablespoon:** 1,360 IU\n\nThis is the most concentrated food source of vitamin D. One tablespoon daily can significantly boost your intake. The downside is that it also contains high amounts of vitamin A, so don't exceed the recommended dose without medical supervision.\n\n#### Sample daily menu for maximizing dietary vitamin D:\n\n* Breakfast: Scrambled eggs (3 eggs \\= 120 IU) with fortified orange juice (100 IU)  \n* Lunch: Grilled salmon salad (600 IU)  \n* Snack: Fortified yogurt (80 IU)  \n* Dinner: Sautéed mushrooms (if UV-exposed, 400 IU)\n\nTotal from food: \\~1,300 IU\n\nThis is close to the recommended daily intake, but most people can't or won't eat this way every single day, which is why supplements become important.\n\n## Strategy 3: Supplement Wisely (When Food and Sun Aren't Enough)\n\nHere's what I tell my clients: during fall and winter in northern climates, most people need to supplement vitamin D. It's not a failure or a shortcut—it's recognizing that geography and modern lifestyles make it nearly impossible to maintain optimal levels through sun and food alone.\n\n### How much do you actually need?\n\n![how to get vitamin D in fall.webp](https://assets.workingal.com/how_to_get_vitamin_D_in_fall_afb8d80411.webp)\n\nThe recommended dietary allowance (RDA) is 600 IU for adults up to age 70, and 800 IU for those over 70\\. However, many experts consider these amounts too low for maintaining optimal levels, especially during fall and winter.\n\n[Research suggests](https://pmc.ncbi.nlm.nih.gov/articles/PMC6135651/) that maintaining blood levels in the optimal range (30-50 ng/mL) often requires 1,000-2,000 IU daily for most adults, and some people need even more depending on their baseline levels, body weight, and absorption capacity.\n\n### Get tested to know your baseline:\n\nThe best approach is to get your vitamin D levels tested (specifically, 25-hydroxyvitamin D) through your doctor. This gives you a baseline and helps determine your supplementation needs.\n\n**Optimal levels:**\n\n* Deficient: Less than 20 ng/mL  \n* Insufficient: 20-30 ng/mL  \n* Sufficient: 30-50 ng/mL  \n* Optimal: 40-60 ng/mL (many functional medicine practitioners aim for this range)  \n* Too high: Above 100 ng/mL (can cause toxicity)\n\nIf you're deficient, your doctor might prescribe a higher-dose supplement (50,000 IU weekly for 8 weeks) to bring levels up quickly, then transition to a maintenance dose.\n\n### Choosing the right supplement:\n\n**Vitamin D3 (cholecalciferol) vs. D2 (ergocalciferol):** Always choose D3. It's more effective at raising blood levels and maintaining them. D2 is plant-derived and used in some prescription formulations, but D3 is superior.\n\n**Dosage:** Most people do well with 1,000-2,000 IU daily during fall and winter. If you're deficient, you might need 3,000-5,000 IU daily, but check with your doctor for doses above 2,000 IU.\n\n**Form:** Vitamin D is fat-soluble, so it's best absorbed when taken with a meal containing fat. Softgels with oil are slightly better absorbed than tablets, but the difference isn't huge.\n\n**Combination supplements:** Some vitamin D supplements include vitamin K2, which works synergistically with vitamin D to direct calcium to bones rather than soft tissues. This combination can be beneficial, especially for bone health.\n\n**Quality matters:** Look for third-party tested supplements (labels showing NSF, USP, or ConsumerLab certification). This ensures the supplement actually contains what the label claims.\n\n**Timing:** Take vitamin D with your largest meal of the day, which typically contains the most fat for absorption. Morning or evening doesn't matter—consistency matters more.\n\n### When to supplement:\n\nStart increasing your vitamin D intake in September or October, before levels start dropping significantly. Continue through March or April, depending on your latitude. Some people benefit from year-round supplementation, especially if they work indoors and get minimal sun exposure even in summer, but vitamin D can cause toxicity, so you need to consult with your doctor (see below).\n\n## Strategy 4: Adjust Your Expectations and Behaviors Seasonally\n\nThis is about working with your biology instead of against it. Our bodies evolved in environments with seasonal variation, and while we can't perfectly replicate ancestral sun exposure, we can be strategic.\n\n### Get outside during midday hours when possible:\n\nEven on cloudy days, outdoor light exposure helps regulate circadian rhythms and mood. While it won't produce much vitamin D in winter, the light exposure itself benefits your mental health and helps with seasonal affective disorder.\n\n### Consider a fall/winter vitamin D testing schedule:\n\nGet tested in early fall (September) to see where your levels are after summer. Get tested again in late winter (February/March) to see if your supplementation strategy is working. Adjust your dose based on results.\n\n### Be more aggressive if you're at higher risk:\n\nIf you have dark skin, are overweight, are over 60, or have conditions affecting absorption, you likely need higher doses than the average person. Work with your healthcare provider to determine your specific needs.\n\n### Pair vitamin D strategies with other winter wellness practices:\n\nVitamin D is one piece of winter health, but not the only piece. Also focus on:\n\n* Getting [adequate sleep](https://www.workingal.com/articles/sleep-hygiene) (7-9 hours)  \n* Managing stress  \n* Eating nutrient-dense foods  \n* Staying physically active  \n* Getting light exposure for circadian rhythm support\n\n### Recognize that you might feel different in winter:\n\nEven with optimal vitamin D levels, many people naturally have lower energy and prefer more rest during the winter months. This is normal. Vitamin D helps minimize the negative effects, but it doesn't make winter feel identical to summer.\n\n## What About Vitamin D Toxicity?\n\nThis is a common concern, but it's important to have perspective. Vitamin D toxicity is rare and typically only occurs with very high doses (over 10,000 IU daily) taken for extended periods.\n\nYou cannot get vitamin D toxicity from sun exposure—your body regulates production. You cannot get toxicity from food—even fatty fish consumed daily doesn't provide enough to cause problems.\n\nToxicity comes from excessive supplementation. Symptoms include nausea, vomiting, weakness, and frequent urination. Severe toxicity can cause kidney problems.\n\nThis is why testing is valuable. It prevents both deficiency and over-supplementation. If you're taking 2,000 IU or less daily, toxicity is extremely unlikely. If you're taking higher doses, periodic testing ensures you're in the safe range.\n\n## The Realistic Fall and Winter Vitamin D Plan\n\nHere's what a practical approach looks like for most people living in northern climates:\n\n### September through October (early fall):\n\n* Continue getting midday sun exposure when possible (10-15 minutes, arms and face exposed)  \n* Eat fatty fish 2 times per week  \n* Start daily vitamin D3 supplement: 1,000 IU if you had good sun exposure all summer; 2,000 IU if sun exposure was limited  \n* Consider getting baseline blood test to know your starting point\n\n### November through February (late fall and winter):\n\n* Accept that sun exposure won't provide adequate vitamin D  \n* Continue or increase supplement to 2,000 IU daily (or higher if your doctor recommends based on testing)  \n* Eat fatty fish 2-3 times per week  \n* Include fortified foods regularly (fortified milk or plant milk, fortified orange juice)  \n* Get outside for light exposure and mood benefits, but don't count on it for vitamin D production  \n* Consider retesting in February to ensure your strategy is working\n\n### March through April (early spring):\n\n* Gradually transition back to relying more on sun exposure as days get longer and sun angle improves  \n* Continue supplementation at a reduced dose (1,000 IU) until you're consistently getting sun exposure  \n* Retest if desired to see how levels rebounded with your winter strategy\n\n### May through August (summer):\n\n* Get regular midday sun exposure (10-20 minutes several times per week)  \n* Continue eating vitamin D-rich foods  \n* Many people can reduce or eliminate supplementation during peak summer months if they get adequate sun  \n* Consider retesting in late summer to establish your new baseline going into fall\n\nAfter years of working with clients on vitamin D optimization, here's what I've learned: most people underestimate how dramatic the seasonal drop in vitamin D levels can be, and most wait until they're already deficient to do anything about it.\n\nThe proactive approach—starting supplementation in early fall, maintaining it through winter, eating vitamin D-rich foods regularly, and getting tested to confirm your strategy works—prevents the energy crashes, frequent infections, mood dips, and muscle aches that so many people accept as \"just winter.\"\n\nYou can't completely override the seasonal challenges of living far from the equator. Your body will still respond to shorter days and longer nights. But you can prevent vitamin D deficiency from making winter significantly harder than it needs to be.\n\nYour immune system works better with adequate vitamin D. Your bones stay stronger. Your muscles function more efficiently. Your mood is more stable. You have more energy to do the things you want to do, even when it's cold and dark outside.\n\nStart paying attention to your vitamin D levels now, before fall fully transitions into winter. Test if you can. Supplement strategically. Eat your fatty fish. Get outside during midday when possible.\n\nYour winter self will thank you for the preparation.\n\n","the-nutritionist-answers-how-to-get-vitamin-d-in-fall",3,"The Nutritionist Answers: How To Get Vitamin D in Fall","vitamin D in fall, vitamin D in winter, vitamin D deficiency, vitamin D sources, vitamin D foods, vitamin D supplements, how to get vitamin D without sun, vitamin D levels, sunshine vitamin","As a nutritionist, I'm answering the question everyone asks in fall: how do I get enough vitamin D when the sun disappears? Here's your complete guide to maintaining healthy levels through the darker months.","2024-09-06","2024-09-05T22:42:29.617Z","2026-01-19T20:50:53.386Z","2024-09-05T22:47:30.650Z",{"id":342,"documentId":343,"name":344,"alternativeText":61,"caption":345,"focalPoint":53,"width":107,"height":108,"formats":346,"hash":375,"ext":287,"mime":291,"size":376,"url":377,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":378,"updatedAt":378,"publishedAt":378},168,"apwbt6luryj6bd9waahrc642","how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","how to get vitamin D in fall",{"large":347,"small":354,"medium":361,"thumbnail":368},{"ext":287,"url":348,"etag":349,"hash":350,"mime":291,"name":351,"path":53,"size":352,"width":116,"height":294,"sizeInBytes":353},"https://assets.workingal.com/large_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","29f9f292f07521cfd44168db892b7d49","large_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd","large_how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp",19.04,19044,{"ext":287,"url":355,"etag":356,"hash":357,"mime":291,"name":358,"path":53,"size":359,"width":125,"height":126,"sizeInBytes":360},"https://assets.workingal.com/small_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","56882f0475f9e93dadc7bd4e09a8958d","small_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd","small_how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp",8.46,8462,{"ext":287,"url":362,"etag":363,"hash":364,"mime":291,"name":365,"path":53,"size":366,"width":134,"height":135,"sizeInBytes":367},"https://assets.workingal.com/medium_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","56ff87d0645a19802c9fd0e71135f930","medium_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd","medium_how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp",13.59,13590,{"ext":287,"url":369,"etag":370,"hash":371,"mime":291,"name":372,"path":53,"size":373,"width":143,"height":144,"sizeInBytes":374},"https://assets.workingal.com/thumbnail_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","c506d059b408c4ff2d2354345458a56b","thumbnail_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd","thumbnail_how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp",3.67,3668,"how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd",33.96,"https://assets.workingal.com/how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","2026-09-06T10:33:48.073Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":381},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":382,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":383},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"id":385,"documentId":386,"title":387,"content":388,"slug":389,"coffees":26,"seo_title":387,"keywords":390,"seo_desc":391,"bylineDate":392,"bylineTimezone":98,"createdAt":393,"updatedAt":394,"publishedAt":395,"featuredImage":396,"category":435,"author":436,"img":432},260,"edau1496q3w7qymy0dqe48gh","The Most Common Symptoms of Vitamin C Deficiency","Vitamin C is usually associated with winter when colds and viruses are more common, and it contributes to the proper functioning of the immune system. Vitamin C is essential for our health and well-being; however, many people suffer from vitamin C deficiency. The deficiency of this vitamin is [often linked to](https://www.ncbi.nlm.nih.gov/books/NBK493187/#:~:text=Vitamin%20C%20deficiency%20is%20often,perifollicular%20hemorrhages%2C%20and%20gingival%20bleeding.) low socioeconomic status, food insecurity, and limited access to nutritious foods.\n\nIn the US only, [dietary intake surveys](https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#:~:text=47%2D49%29.-,Vitamin%20C,risk%20for%20vitamin%20C%20deficiency.) have found a higher prevalence of vitamin C inadequacy among adults (43%) compared to children and adolescents (19% for ages 2-18 years). The percentage is quite high, and considering that vitamin C can be found in numerous foods, the answer to why we present such a high level of deficiency is probably access to fresh fruits and vegetables.\n\n# The benefits of vitamin C for our body are multiple\n\n**It has an antioxidant function:** Vitamin C helps protect cells from damage caused by free radicals, which are harmful molecules produced as our bodies break down food or are exposed to smoke and radiation.\n\n**It contributes to collagen synthesis:** Vitamin C is essential for the synthesis of collagen, a protein that helps maintain the integrity of the skin, blood vessels, bones, and other connective tissues.\n\n**It contributes to the functioning of the immune system:** Vitamin C is well known for its support to our immune system since it enhances immune cell function and helps to protect against infections.\n\n**It assists in wound healing:** Vitamin C plays a substantial role in wound healing by promoting the synthesis of collagen and other connective tissues. It helps restore damaged skin and tissues, facilitates the formation of new blood vessels (angiogenesis), and enhances the function of immune cells involved in inflammation and healing processes.\n\n**It contributes to iron absorption:** Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant foods) from the digestive system and facilitates its uptake by intestinal cells. This is especially important for people who consume [mainly plant-based foods](https://www.workingal.com/articles/my-life-as-a-vegetarian), as absorption of non-heme iron is less effective compared to heme iron (found in animal products).\n\n# What happens if we do not get enough vitamin C?\n\nOur body cannot produce vitamin C on its own, and for this reason it is necessary to take it daily through our diet.\n\nCommon symptoms of vitamin C deficiency (also known as scurvy) include:\n\n**Tiredness:** Feeling tired or weak is a common symptom of vitamin C deficiency.\n\n**Joint and muscle pains:** Deficiency can cause joint pain and muscle weakness.\n\n**Swollen or bleeding gums:** This is a classic symptom of vitamin C deficiency. The gums can swell, redden, or even bleed easily.\n\n**Dry, rough, or scaly skin:** Vitamin C deficiency can lead to skin problems such as dryness, roughness, and easy bruising.\n\n**Slow wound healing:** Because vitamin C is essential for wound healing, people with deficiency may experience slow healing of cuts and minor injuries as well as bruising.\n\n**Weakened immune system:** Since vitamin C supports immune system function, deficiency can lead to increased susceptibility to infections.\n\n**Anemia:** Severe vitamin C deficiency can lead to anemia due to reduced absorption of iron from plant foods.\n\nGiven the importance of adequate vitamin C intake, it is important to introduce into our diet foods rich in this vitamin, such as fruits and vegetables, as they contain vitamin C in large quantities. Fruits such as oranges, grapefruits, kiwis, and strawberries are rich sources of vitamin C; broccoli, bell peppers, tomatoes, and spinach are vegetables that you should implement in your diet in order to get your daily vitamin C dose.\n\nIf you feel any of the above symptoms, it may be time to consider consulting your physician in case you need to get a vitamin C supplement.","vitamin-c-deficiency","vitamin C, vitamin C deficiency, vitamin c benefits, fruits with vitamin c, vitamin deficiency symptoms","If you constantly feel tired or your wounds don't heal fast, maybe you have low levels of vitamin C. \nCheck our article and find out whether you need some more vitamin C!","2024-08-13","2024-08-12T23:57:36.481Z","2024-08-13T00:01:36.521Z","2024-08-12T23:59:59.508Z",{"id":397,"documentId":398,"name":399,"alternativeText":61,"caption":400,"focalPoint":53,"width":107,"height":108,"formats":401,"hash":430,"ext":287,"mime":291,"size":431,"url":432,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":433,"updatedAt":433,"publishedAt":434},146,"gzje3u96mgf320uwdc5psll3","Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","Vitamin C deficiency",{"large":402,"small":409,"medium":416,"thumbnail":423},{"ext":287,"url":403,"etag":404,"hash":405,"mime":291,"name":406,"path":53,"size":407,"width":116,"height":294,"sizeInBytes":408},"https://assets.workingal.com/large_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","ef8731a9f6818a2e0e4dbd6d06a33fcc","large_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048","large_Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp",19.08,19076,{"ext":287,"url":410,"etag":411,"hash":412,"mime":291,"name":413,"path":53,"size":414,"width":125,"height":126,"sizeInBytes":415},"https://assets.workingal.com/small_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","0b78e9ae10ba057141739c3bc0b39be5","small_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048","small_Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp",7.68,7682,{"ext":287,"url":417,"etag":418,"hash":419,"mime":291,"name":420,"path":53,"size":421,"width":134,"height":135,"sizeInBytes":422},"https://assets.workingal.com/medium_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","f77e8aeec9b613e4ac41423f96ebf606","medium_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048","medium_Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp",13.02,13018,{"ext":287,"url":424,"etag":425,"hash":426,"mime":291,"name":427,"path":53,"size":428,"width":143,"height":144,"sizeInBytes":429},"https://assets.workingal.com/thumbnail_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","a786a9e2f1b9b28742807352624e9d79","thumbnail_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048","thumbnail_Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp",3.14,3144,"Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048",39.02,"https://assets.workingal.com/Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","2026-09-06T10:33:27.312Z","2026-09-06T10:33:27.313Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":437},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":438,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":439},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"id":441,"documentId":442,"title":443,"content":444,"slug":445,"coffees":26,"seo_title":443,"keywords":446,"seo_desc":447,"bylineDate":448,"bylineTimezone":98,"createdAt":449,"updatedAt":450,"publishedAt":451,"featuredImage":452,"category":487,"author":488,"img":485},252,"zrch39nvf5bwzvxqgtmu3s2p","Suffering From PMS? Let Your Diet Relieve Your Symptoms","Premenstrual syndrome (PMS) and a general feeling of unwellness during menstruation are so common for many women that they consider it a normal part of their period. About _8% to 20% of women_ experience moderate to severe symptoms one or two weeks before menstruation, which prevents them from even carrying out their everyday tasks.\n\nThese symptoms include a range of physical and emotional changes. The most commonly observed symptom is mood swings, such as **grumbling**, **melancholy**, and **irritation**, to a point where it is easily recognizable by those close to us. Abdominal bloating, breast tenderness, and headache are other common symptoms experienced by women suffering from premenstrual syndrome.\n\nThese symptoms, both before and during periods, are primarily due to **unstable** levels of hormones and chemicals produced by our brains. However, studies have shown that our dietary choices can influence the intensity and duration of symptoms.\n\nOf course, food does not have a direct impact on the uterus because once consumed, it passes through the stomach and **intestine**, aka our digestive system, which is not connected to the uterus. However, since our organism is a complex system, there is interdependence of all organs.\n\nBut how can we reduce symptoms and relieve cramps through our diet? Before thinking of taking medication or **period support supplements**, try first to adjust your dietary habits to avoid burdening your body.\n\n# Increase Water Consumption\n\nAdequate hydration of our body is always [a high priority](https://www.workingal.com/articles/water-is-a-beauty-elixir), especially during menstruation. Keeping our bodies hydrated can reduce the chances of dehydration-related headaches, a common menstrual symptom. Drinking plenty of water can also relieve water retention and bloating. Aim to drink at least a gallon of water every day.\n\n# Eat Leafy Green Vegetables\n\nDuring menstruation, it is common to experience a drop in iron levels, especially in case of intense blood flow, resulting in symptoms of fatigue, physical pain, cramps, and dizziness.\n\nHowever, leafy greens, such as cabbage and spinach, can boost iron levels and boost our energy during the day. Spinach is also rich in magnesium, which is associated with muscle relief and, therefore, a decrease in cramps.\n\n# Consume Dark Chocolate\n![pms and nutrition.webp](https://assets.workingal.com/blog_900x550_7_32d4927010.webp)\n\nDark chocolate is not only delicious; it’s also a beneficial snack during those days. Dark chocolate is rich in iron and magnesium. Particularly, 100 grams of dark chocolate with a cocoa content of 70 to 85% contains 67% of the recommended daily intake of iron and 58% of the RDI of magnesium. According to [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/), magnesium reduces the severity of PMS symptoms, and in addition, people with magnesium deficiency appear to be more likely to have severe PMS symptoms. In addition, dark chocolate is an ideal choice to fight cravings and the mood to eat unhealthy snacks.\n\n# Increase consumption of Omega-3 Fatty Acids\n\nConsumption of omega-3 fatty acids has been found to help reduce the intensity of menstrual pain. Oily fish such as sardines and salmon can help relieve pain thanks to their anti-inflammatory action. Also, rich sources of omega-3 fatty acids are flaxseed, chia seeds, and avocado, so make sure you incorporate them into your meals accordingly.\n\n# Drink Ginger\n\nA warm cup of ginger tea can improve menstrual symptoms, as ginger has an anti-inflammatory effect, which can soothe strained muscles and relieve cramps. Ginger can also reduce nausea, which can be a symptom of menstruation. Ginger is also recommended in the first trimester of pregnancy due to its ability to relieve nausea and vomiting.\n\nHowever, we should keep in mind that it is advisable not to consume too much, i.e., no more than 4 grams per day, as it can cause heartburn and stomach pain.\n\n# Eat Lentils and Beans\n\nLentils and beans are rich in protein and can be the ideal solution in case you don’t want to increase your meat consumption way more than regular. They are good substitutes for those who follow a vegan or [vegetarian diet](https://www.workingal.com/articles/my-life-as-a-vegetarian). They are also rich in iron, which makes them excellent additions to our diet if we have low iron levels.\n\n### At the same time, during menstruation, it’s better to avoid excessive consumption or greatly limit consumption of:\n\n- Red meat\n- Salt\n- Sugar\n- Spicy food\n\nas they can intensify menstrual cramps and pain.","suffering-from-pms-let-your-diet-relieve-your-symptoms","pms and nutrition, nutrition and menstrual cramps, pms and pain, menstrual cramps, menstrual, pms and period support, ","If you are suffering from PMS or menstrual cramps, then check how our nutrition can help you relieve the symptoms and make you feel better.","2024-08-08","2024-08-08T02:07:26.968Z","2024-08-08T02:07:28.662Z","2024-08-08T02:07:28.659Z",{"id":453,"documentId":454,"name":455,"alternativeText":61,"caption":456,"focalPoint":53,"width":107,"height":108,"formats":457,"hash":483,"ext":287,"mime":291,"size":484,"url":485,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":486,"updatedAt":486,"publishedAt":486},142,"tm2ocd3dla54qqasav5tzevr","pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","pms and nutrition",{"large":458,"small":464,"medium":471,"thumbnail":478},{"ext":287,"url":459,"etag":460,"hash":461,"mime":291,"name":462,"path":53,"size":249,"width":116,"height":294,"sizeInBytes":463},"https://assets.workingal.com/large_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","83cb266954dc913a9659c3770a364dca","large_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e","large_pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp",20204,{"ext":287,"url":465,"etag":466,"hash":467,"mime":291,"name":468,"path":53,"size":469,"width":125,"height":126,"sizeInBytes":470},"https://assets.workingal.com/small_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","321d2cd8faf8b5207e6152a5b3c273eb","small_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e","small_pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp",8.58,8580,{"ext":287,"url":472,"etag":473,"hash":474,"mime":291,"name":475,"path":53,"size":476,"width":134,"height":135,"sizeInBytes":477},"https://assets.workingal.com/medium_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","f5df315315c830e408b1e3b26cc763cf","medium_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e","medium_pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp",14.17,14170,{"ext":287,"url":479,"etag":480,"hash":481,"mime":291,"name":482,"path":53,"size":373,"width":143,"height":144,"sizeInBytes":374},"https://assets.workingal.com/thumbnail_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","c149de7858cc857f5cec4cb1a679194e","thumbnail_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e","thumbnail_pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e",37.69,"https://assets.workingal.com/pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","2026-09-06T10:33:23.839Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":489},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":490,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":491},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"id":493,"documentId":494,"title":495,"content":496,"slug":497,"coffees":26,"seo_title":495,"keywords":498,"seo_desc":499,"bylineDate":500,"bylineTimezone":98,"createdAt":501,"updatedAt":502,"publishedAt":503,"featuredImage":504,"category":541,"author":542,"img":539},248,"lchkudz5tmoqr07i4eyvptxm","How to Reduce Water Retention Naturally: 12 Tips That Actually Work","You know the feeling: your rings are suddenly too tight, your ankles look puffy by the end of the day, or you step on the scale after what felt like a healthy week and somehow gained three pounds overnight. If you've ever wondered why your body seems to be holding onto water like it's preparing for a drought, you're dealing with water retention—and you're definitely not alone.\n\nWater retention, medically known as edema, happens when your body holds onto excess fluid that it doesn't need. This surplus water typically accumulates in the spaces between your cells rather than within them, leading to that uncomfortable swelling and puffiness in your fingers, feet, legs, abdomen, or face. Up to 60% of the adult human body is water, and when the delicate balance of fluids gets disrupted, your body starts clinging to more than it should.\n\nThe good news? For most people, water retention is temporary and manageable with some simple lifestyle adjustments. Whether you're dealing with monthly hormonal fluctuations, the aftermath of a salty meal, or just the effects of sitting at a desk all day, there are real, evidence-based strategies that can help you feel lighter and more comfortable.\n\n# What Causes Water Retention?\n\nBefore we get into solutions, it helps to understand why your body might be holding onto extra fluid in the first place. Water retention can be triggered by a variety of factors, and pinpointing yours can help you address it more effectively.\n\n### Dietary factors \n\nConsuming excessive salt (sodium) and refined carbohydrates—essentially over-processed foods—can disturb the fluid balance in your body. Low protein intake and excessive alcohol consumption also increase fluid retention. Your body needs to maintain a specific sodium-to-water ratio to function properly, so when you consume too much salt, it holds onto water to keep that balance.\n\n### Hormonal fluctuations \n\nThe hormonal shifts during menstruation, [pregnancy](https://www.workingal.com/articles/is-pregnancy-a-career-setback), and menopause can lead to temporary fluid retention. Estrogen and progesterone regulate fluid distribution in your body, so any imbalance—like what happens in the week before your period—can cause your body to hold onto more water than usual.\n\n### Sedentary lifestyle or prolonged standing \n\nPhysical activity helps circulate blood from your legs back to your heart. When you're sitting at a desk all day or standing for long hours, gravity causes fluid to pool in your lower extremities. This is why your ankles and feet might swell after a long flight or a day spent on your feet.\n\n### Medical conditions \n\nCertain conditions, like heart disease, liver disease, kidney problems, and thyroid disorders, can affect your body's ability to properly eliminate fluids. If you're experiencing persistent or severe swelling, it's important to consult with a healthcare provider to rule out underlying issues.\n\n# Common Signs of Water Retention\n\nHow do you know if what you're experiencing is actually water retention? Here are the most common symptoms to look for: swelling in your ankles, feet, legs, or hands; a bloated feeling in your abdomen; skin that holds an indentation after being pressed (called pitting edema); sudden weight fluctuations that don't align with your eating or exercise habits; and a feeling of stiffness or achiness in affected areas.\n\nIf your water retention is mild and related to lifestyle factors like diet, [hormones](https://www.workingal.com/articles/6-hormonal-changes-that-affect-you-during-fall), or inactivity, the following tips can make a real difference. However, if swelling is sudden, severe, or accompanied by other symptoms like chest pain or shortness of breath, seek medical attention immediately.\n\n# Lifestyle Changes to Reduce Water Retention\n\n## 1\\. Reduce Your Sodium Intake\n\nThis is probably the most impactful change you can make. Processed foods, salty snacks, restaurant meals, and pre-prepared foods tend to be loaded with sodium. When you consume excess salt, your body retains water to maintain its sodium-to-water balance—it's a survival mechanism that becomes problematic when your diet is consistently high in sodium.\n\nAccording to the [Dietary Guidelines for Americans](https://www.cdc.gov/salt/about/index.html#:~:text=Most%20people%20eat%20too%20much%20sodium&text=Americans%20consume%20more%20than%203%2C300,of%20a%20healthy%20eating%20pattern.), most adults should consume less than 2,300 mg of sodium per day—but the average American consumes over 3,400 mg. Restaurant-prepared meals are particularly problematic; studies show they contain significantly more sodium than home-cooked food.\n\nWhat to do: Choose more homemade meals where you control the salt. Incorporate fresh fruits, vegetables, and whole grains that are naturally low in sodium. Read nutrition labels and aim to keep individual food items under 600 mg of sodium per serving. Instead of reaching for the salt shaker, experiment with herbs, spices, garlic, lemon juice, and vinegar for flavor.\n\n## 2\\. Drink More Water (Yes, Really)\n\nIt sounds counterintuitive—[drink more water](https://www.workingal.com/articles/water-is-a-beauty-elixir) to stop retaining water?—but it actually makes perfect sense. When you're dehydrated, your body goes into conservation mode and holds onto every bit of fluid it can. Staying properly hydrated signals to your body that it doesn't need to hoard water.\n\nProper hydration also keeps your lymphatic system functioning smoothly, helping eliminate waste and toxins. Plus, sometimes your body confuses thirst with hunger, leading you to eat when you actually just need water—which can contribute to weight fluctuations and bloating.\n\nWhat to do: Aim for eight glasses of water daily as a baseline, adjusting based on your activity level, climate, and individual needs. If plain water feels boring, add slices of lemon, cucumber, or fresh mint. Herbal teas count toward your fluid intake, too.\n\n## 3\\. Get Moving Regularly\n\nPhysical activity is one of the most effective ways to reduce water retention. Exercise promotes circulation and helps guide fluid to your lymphatic, digestive, and urinary systems where it can be properly eliminated. It also makes you sweat, which is your body's natural way of releasing excess water and sodium.\n\nExercise also burns through glycogen stores in your muscles. Since glycogen binds to water (for every gram of glycogen stored, your body holds about 3-4 grams of water), depleting these stores through physical activity naturally reduces water weight.\n\n![how to minimize water retention.webp](https://assets.workingal.com/how_to_minimize_water_retention_4dd864621c.webp)\n\nWhat to do: Aim for at least 30 minutes of moderate-intensity exercise 3-4 days per week, such as [Pilates](https://www.workingal.com/articles/pilates-flexibility). Even a brisk walk counts. If you work at a desk, set reminders to stand up and move every hour—even a few minutes of movement helps prevent fluid from pooling in your lower body.\n\n## 4\\. Elevate Your Legs\n\nGravity is working against you when it comes to fluid accumulation in your lower body. When you're sitting or standing for extended periods, fluid naturally pools in your feet and ankles. Elevating your legs above the level of your heart helps drain this excess fluid and encourages proper circulation.\n\nWhat to do: When resting at home, prop your legs up on pillows so they're above heart level. Even 15-20 minutes can make a noticeable difference, especially after a long day. If you're on a long flight or road trip, try to get up and walk periodically, and flex your feet and ankles while seated to promote circulation.\n\n## 5\\. Cut Back on Refined Carbs and Sugar\n\nRefined carbohydrates like white bread, pasta, pastries, and sugary treats can contribute to water retention in a couple of ways. First, when you eat carbs, your body converts them to glycogen for energy storage—and as mentioned, glycogen binds to water. Second, high [sugar](https://www.workingal.com/articles/yes-you-can-deal-with-sugar-craving) intake spikes insulin levels, which can cause your body to retain more sodium and, consequently, more water.\n\nWhat to do: Opt for whole grains over refined carbs—they're digested more slowly and don't trigger the same insulin surge. Reduce your consumption of sweets, sodas, and processed snacks. When you do eat carbs, pair them with protein and healthy fats to slow absorption and minimize blood sugar spikes.\n\n## 6\\. Limit Alcohol Consumption\n\nThat puffy face the morning after a night out isn't your imagination. Alcohol contributes to water retention in multiple ways: it contains sugar that increases inflammation, it disrupts your body's fluid balance, and it suppresses antidiuretic hormone (ADH), which initially makes you urinate more but then causes your body to overcompensate by holding onto water.\n\nWhat to do: If you're trying to reduce water retention, cutting back on alcohol is one of the most effective steps you can take. When you do drink, alternate alcoholic beverages with water to stay hydrated and minimize the fluid-retention aftermath.\n\n# Foods That Fight Water Retention\n\nCertain foods have natural diuretic properties that can help your body release excess fluid. Incorporating these into your diet is a safe, gentle way to combat water retention without resorting to over-the-counter diuretics.\n\n## 7\\. Load Up on Potassium-Rich Foods\n\nPotassium helps balance the effects of sodium in your body and promotes the elimination of excess fluids through urine. When your potassium and sodium levels are out of balance—which is common in modern diets that are high in processed foods and low in fresh produce—water retention becomes more likely.\n\nBest sources: Bananas, avocados, sweet potatoes, spinach and other leafy greens, tomatoes, oranges, cantaloupe, and coconut water. Try to include at least one potassium-rich food at each meal.\n\n## 8\\. Eat More Magnesium-Rich Foods\n\nMagnesium is another mineral that plays a crucial role in fluid balance. Research suggests that magnesium supplements can be particularly helpful for reducing water retention related to PMS. [Studies have shown](https://www.researchgate.net/publication/13425684_Magnesium_Supplementation_Alleviates_Premenstrual_Symptoms_of_Fluid_Retention) that 200 mg of magnesium daily can significantly reduce premenstrual water retention and bloating.\n\nBest sources: Dark chocolate (yes, really—choose 70% cacao or higher), nuts and seeds (especially almonds, cashews, and pumpkin seeds), whole grains, leafy greens, and legumes. If you struggle to get enough through food, talk to your doctor about supplementation.\n\n## 9\\. Incorporate Natural Diuretic Foods\n\nSeveral foods have natural diuretic properties, meaning they help increase urine production and flush excess fluid from your body. Unlike diuretic medications, these foods are gentle and also provide valuable nutrients.\n\n**Watermelon:** With 92% water content, watermelon is incredibly hydrating. It also contains citrulline, an amino acid that relaxes blood vessels and helps reduce fluid buildup in tissues.\n\n**Cucumber and celery:** Both are high in water content and contain compounds that act as natural diuretics. Celery also provides fiber that helps reduce bloating in the digestive tract.\n\n**Asparagus:** Contains asparagine, an amino acid that acts as a natural diuretic. It's been used traditionally to treat swelling and PMS-related water retention.\n\n**Citrus fruits:** Oranges, lemons, limes, and grapefruit contain minerals and enzymes that promote water release from the kidneys. They're also acidic, which helps reduce sodium load.\n\n## 10\\. Try Herbal Teas with Diuretic Properties\n\nCertain herbal teas have been used for centuries to help reduce fluid retention. While research is still evolving, many people find these teas helpful as part of an overall approach to managing water retention.\n\n**Dandelion tea:** Dandelion (Taraxacum officinale) is one of the most popular herbal diuretics. It's rich in potassium, which means it helps increase urine output without depleting this important mineral. Research suggests dandelion can increase urination frequency within 5 hours of consumption.\n\n**Parsley tea:** Parsley is a diuretic herb rich in vitamins A, C, and K. Fresh parsley leaves can be steeped in hot water to make a simple tea.\n\n**Green tea:** Contains caffeine, which acts as a mild natural diuretic, plus antioxidants that support overall health.\n\n*A note of caution: Herbs aren't as well-regulated or researched as medications, so it can be difficult to determine proper dosages. Some herbs may interact with medications you're taking. If you're considering herbal supplements in concentrated form (capsules, extracts), consult your healthcare provider first.*\n\n# Additional Strategies\n\n## 11\\. Consider Vitamin B-6 Supplements\n\nVitamin B-6 has been shown to be effective for reducing water retention, particularly the kind associated with PMS. Studies indicate that B-6 works with the kidneys to help flush extra water and sodium from your system, and can reduce symptoms like bloating, breast tenderness, and swelling in the legs.\n\nYou can increase B-6 through food sources like poultry, fish, potatoes, chickpeas, and bananas. If you're considering supplements, talk to your doctor about appropriate dosing, as high doses of B-6 over long periods can cause nerve damage.\n\n## 12\\. Try Compression Garments\n\nCompression socks, stockings, or sleeves work by applying gentle pressure that improves blood flow to your arms and legs. This can prevent swelling from fluid buildup and is especially helpful if you're on your feet all day, taking a long flight, or prone to swelling in your lower extremities.\n\nWhat to do: Compression garments come in different pressure levels. For general water retention prevention, light compression (15-20 mmHg) is usually sufficient. Put them on in the morning before swelling starts for best results.\n\n# When to See a Doctor\n\nWhile occasional water retention is normal and manageable with lifestyle changes, there are times when you should seek medical attention. See your healthcare provider if:\n\nYour swelling is sudden, severe, or doesn't improve with home remedies. You experience swelling along with chest pain, shortness of breath, or difficulty breathing (call 911 for these symptoms). The swelling is only on one side of your body, which could indicate a blood clot. You're pregnant and notice sudden swelling, especially in your face or hands. Your water retention is persistent—happening most days rather than occasionally. You notice pitting edema (when you press on swollen skin and the indentation remains).\n\nPersistent fluid retention can sometimes indicate underlying conditions like heart, kidney, or liver problems, or thyroid disorders. Your doctor can run tests to rule out these issues and recommend appropriate treatment.\n\nWater retention is uncomfortable, but for most people, it's also very manageable. The key is addressing the root causes—whether that's too much sodium in your diet, not enough movement in your day, hormonal fluctuations, or inadequate hydration.\n\nStart with the basics: reduce processed foods and salt, drink plenty of water, move your body regularly, and incorporate potassium and magnesium-rich foods. From there, experiment with natural diuretic foods and herbal teas to see what works best for your body.\n\nRemember that some water retention—like the kind that happens before your period—is completely normal and temporary. Be patient with your body, focus on overall healthy habits rather than quick fixes, and don't hesitate to consult a healthcare provider if something feels off.\n\nYour body is doing its best to maintain balance. With a few thoughtful adjustments, you can help it do that job more effectively—and feel a whole lot lighter in the process.\n\n","5-proven-tips-to-reduce-water-retention","reduce water retention, how to get rid of water retention, natural diuretics, water retention remedies, reduce bloating, edema remedies, fluid retention causes","Struggling with bloating and swelling? Learn how to reduce water retention naturally with 12 proven tips—from foods that fight fluid buildup to lifestyle changes that actually work.\n","2024-08-06","2024-08-06T20:25:15.833Z","2025-12-02T21:32:39.672Z","2024-08-07T00:01:26.499Z",{"id":505,"documentId":506,"name":507,"alternativeText":61,"caption":508,"focalPoint":53,"width":107,"height":108,"formats":509,"hash":537,"ext":287,"mime":291,"size":538,"url":539,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":540,"updatedAt":540,"publishedAt":540},140,"tyuomtxpjvvfn4ozqusqa8lm","how to minimize water retentionwebp-fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8","how to minimize water retention",{"large":510,"small":517,"medium":524,"thumbnail":531},{"ext":287,"url":511,"etag":512,"hash":513,"mime":291,"name":514,"path":53,"size":515,"width":116,"height":294,"sizeInBytes":516},"https://assets.workingal.com/large_how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8.webp","98638b699dd7a3f8cebfd65db936d4e5","large_how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8","large_how to minimize water retentionwebp-fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8",18.36,18362,{"ext":287,"url":518,"etag":519,"hash":520,"mime":291,"name":521,"path":53,"size":522,"width":125,"height":126,"sizeInBytes":523},"https://assets.workingal.com/small_how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8.webp","d1bda0023b44f0f12da6b7aa691e7b2c","small_how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8","small_how to minimize water retentionwebp-fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8",8.32,8322,{"ext":287,"url":525,"etag":526,"hash":527,"mime":291,"name":528,"path":53,"size":529,"width":134,"height":135,"sizeInBytes":530},"https://assets.workingal.com/medium_how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8.webp","33fe63284aa2fdfe56340f25e00e4b2d","medium_how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8","medium_how to minimize water retentionwebp-fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8",13.24,13238,{"ext":287,"url":532,"etag":533,"hash":534,"mime":291,"name":535,"path":53,"size":256,"width":143,"height":144,"sizeInBytes":536},"https://assets.workingal.com/thumbnail_how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8.webp","a6f972f68a219c8ce50b9df981277a7f","thumbnail_how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8","thumbnail_how to minimize water retentionwebp-fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8",3740,"how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8",33.39,"https://assets.workingal.com/how_to_minimize_water_retentionwebp_fe0d57a1a90a9dcc8e55ca6b4ee1c6af38e3f0db4b8a595c4a0fd0c1a9deaea8.webp","2026-09-06T10:33:21.311Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":543},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":544,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":545},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"id":547,"documentId":548,"title":549,"content":550,"slug":551,"coffees":26,"seo_title":549,"keywords":53,"seo_desc":552,"bylineDate":553,"bylineTimezone":98,"createdAt":554,"updatedAt":555,"publishedAt":556,"featuredImage":557,"category":595,"author":596,"img":593},230,"tw7aihjux056w030r9wfmepa","Mental Health & Nutrition: Does Our Diet Reflect Our Mental State?","Juggling work deadlines, personal commitments, and that ever-present self-care wish list – it's no surprise that, as working women, our **mental health** can sometimes take a backseat. But what if the key to unlocking a calmer, more focused you lies not just in meditation apps and bubble baths (though those have their place!) but also on your plate?\n\nIt is indisputable that nutrition plays a fundamental role in health and well-being. But as time passes, we learn how our nutrition affects our _social, emotional, and mental health_.\n\nWhile there is still much to uncover about the underlying relationship between diet and mental health, we have compelling evidence to suggest that the two are, in fact, very closely linked.\n\n**_Here's the empowering truth:_** you can indeed have control over your mental well-being through the power of food. The concept of nutrition is not about restrictive **diets** or diet trends but about nourishing your body with what it needs to thrive.\n\nToday, an emerging field called [nutritional psychiatry](https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626) emphasizes how diet affects the way people feel mentally. It aims to support the treatment of mental health conditions through diet and lifestyle changes.\n\nIt's something we may have taken for granted in the past, but it makes perfect sense that the food we eat has the same effect on our **brains** as it does on the rest of our bodies. One reason why our food choices affect our brain so firmly is that our gastrointestinal system - or what is commonly referred to as \"the gut\" - is actually very closely connected to the brain.\n\n### [Read 5 Habits](https://www.workingal.com/articles/habits-that-harm-your-gut) that harm your gut health\n\nOur gut is home to trillions of living microbes that perform many body functions, such as synthesizing neurotransmitters that send chemical messages to the brain to regulate sleep, pain, appetite, mood, and emotion. In fact, there is such an intricate network of interactions between the two that the gut has been nicknamed the \"second brain.\"\n\n#### Existing research in [nutritional psychiatry](https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626) shows that diet can affect mental and emotional health. The foods we eat affect our gastrointestinal system, which is directly linked to our brain and how we process emotions\n\n# The Mediterranean diet is associated with improved mental health\n\nThere is some evidence that certain **eating patterns**, such as [the Mediterranean diet](https://www.workingal.com/articles/why-you-should-adopt-the-mediterranean-diet), may help reduce symptoms of depression and anxiety.\n\n\nIn recent years, many studies have observed links between _dietary patterns_, gut health, and depression risk. One study found that a diet rich in fruits, vegetables, whole grains, and legumes and low in red and processed meats was associated with a 10% lower chance of depressive symptoms.\n\nAt least two landmark studies directly measured the ability of the **Mediterranean diet** to reduce measures of depression in experimental study groups with promising results.\n\nAccording [to this study,](https://www.cambridge.org/core/books/abs/nutritional-psychiatry/mediterranean-diet-and-mental-health/C83757035D2283EB8846CFDC82ED287C) at a population level, adherence to the Mediterranean diet is associated with a lower risk of depression and cognitive disorders. In people suffering from depression, switching to a Mediterranean-style diet is an effective treatment strategy.\n\nHowever, not all studies have found such impressive results, and more human trials are still needed. Nevertheless, the early evidence is compelling. Some health organizations are even beginning to recommend the Mediterranean diet to support gut health and reduce the risk of depression.\n\n# Brain Food Basics\n\n![blog-900x550-_5_.webp](https://assets.workingal.com/blog_900x550_5_27192a6f45.webp)\n\nOur brain is a tireless engine; just like our car, it needs the right fuel to run smoothly. Complex carbohydrates from whole grains, fruits, and vegetables provide sustained energy, while healthy fats found in fish, avocados, and nuts keep us feeling sharp. Protein is the building block for neurotransmitters that regulate mood and focus. Omega-3 fatty acids, abundant in fatty fish, have even been linked to reducing symptoms of anxiety and depression.\n\n# Beat the Bloat, Boost Your Mood\n\nWe've all experienced the post-lunch slump. Sugary treats and processed foods can cause blood sugar spikes and crashes, leaving us feeling **drained** and irritable. Opt for meals that are balanced in protein, fiber, and **healthy fats** to maintain stable energy levels and support a balanced mood.\n\n# Hydration Hero\n\nFeeling foggy or forgetful? Dehydration can significantly impact cognitive function. Aim to drink plenty of water throughout the day (8-10 glasses is recommended). Keep a reusable water bottle handy and set reminders if needed. Don’t like the taste of the water? Add fruits, herbs, or cucumbers to your water for a refreshing twist.\n\n[Read here](https://www.workingal.com/articles/water-is-a-beauty-elixir) why water is the ultimate beauty elixir\n\n# How To Take The Next Step Toward Protecting Your Mental Health\n\nThese are some small steps that can help you achieve a more balanced, mental health-friendly diet:\n\n**Plan Your Power Bites:** Meal prepping can save you time and ensure healthy choices are available in your fridge. Pack energizing snacks like nuts, fruits with nut butter, or yogurt with berries, and always have healthy snacks in your desk drawer. Cook larger portions of healthy meals you can enjoy throughout the week. Leftovers are your friend!\n\n### [Read here](https://www.workingal.com/articles/5-tips-for-meal-prep) how to plan your meals effectively\n\n**Listen to Your Body:** Cravings can be a sign of nutrient deficiencies. If you're constantly craving sugary treats, then it’s worth trying to incorporate more complex carbohydrates or healthy fats into your diet that would help you feel saturated but not fill you with empty calories.\n\n**Make it Fun!** Make your nutrition a fun game where you can explore new recipes, try a farmers market haul, or get a friend involved in a healthy cooking challenge.","does-our-diet-reflect-our-mental-state","Recent studies show that nutrition can indeed affect our mental health, and it can help us feel better. Read the article and see the connection.","2024-07-12","2024-07-12T13:58:27.156Z","2024-07-12T14:09:54.520Z","2024-07-12T14:09:54.516Z",{"id":558,"documentId":559,"name":560,"alternativeText":561,"caption":561,"focalPoint":53,"width":107,"height":108,"formats":562,"hash":591,"ext":287,"mime":291,"size":592,"url":593,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":594,"updatedAt":594,"publishedAt":594},131,"ofd50llvtqe4cm7uysf4fdqx","nutrition and mental health-a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp","nutrition and mental health",{"large":563,"small":570,"medium":577,"thumbnail":584},{"ext":287,"url":564,"etag":565,"hash":566,"mime":291,"name":567,"path":53,"size":568,"width":116,"height":294,"sizeInBytes":569},"https://assets.workingal.com/large_nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp","07c33b79260964abf17cc901bad40cc1","large_nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2","large_nutrition and mental health-a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp",47.74,47736,{"ext":287,"url":571,"etag":572,"hash":573,"mime":291,"name":574,"path":53,"size":575,"width":125,"height":126,"sizeInBytes":576},"https://assets.workingal.com/small_nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp","b445d8f9dcaaa5485feb00e1a9e11ee1","small_nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2","small_nutrition and mental health-a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp",18.53,18526,{"ext":287,"url":578,"etag":579,"hash":580,"mime":291,"name":581,"path":53,"size":582,"width":134,"height":135,"sizeInBytes":583},"https://assets.workingal.com/medium_nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp","082a08728ca1455a20b8a7b11aff522a","medium_nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2","medium_nutrition and mental health-a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp",32.43,32430,{"ext":287,"url":585,"etag":586,"hash":587,"mime":291,"name":588,"path":53,"size":589,"width":143,"height":144,"sizeInBytes":590},"https://assets.workingal.com/thumbnail_nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp","1d8d230f1eea7fc8bdc526ea716485ee","thumbnail_nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2","thumbnail_nutrition and mental health-a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp",6.51,6506,"nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2",103.33,"https://assets.workingal.com/nutrition_and_mental_health_a2dae6102dc03e2af5ddafef5c2850cce051e37a093b190e590a5b776bb995c2.webp","2026-09-06T10:33:12.280Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":151,"updatedAt":151,"publishedAt":152},{"id":48,"documentId":49,"name":50,"slug":51,"instagram":52,"facebook":53,"bio":54,"linkedIn":55,"createdAt":56,"updatedAt":56,"publishedAt":57,"avatar":597},{"id":31,"documentId":59,"name":60,"alternativeText":61,"caption":61,"focalPoint":53,"width":62,"height":62,"formats":598,"hash":74,"ext":65,"mime":69,"size":75,"url":76,"previewUrl":53,"provider":77,"provider_metadata":53,"createdAt":78,"updatedAt":78,"publishedAt":78},{"thumbnail":599},{"ext":65,"url":66,"etag":67,"hash":68,"mime":69,"name":70,"path":53,"size":71,"width":72,"height":72,"sizeInBytes":73},{"pagination":601},{"start":602,"limit":603,"total":604},18,9,29,1788762749258]