With the arrival of autumn, the days shorten and natural light decreases. This disrupts the circadian rhythm -
our internal "timer" for wakefulness, sleep, hunger, or hormones. When there is little light, the brain
usually delays the production of melatonin (the sleep hormone) and the availability
of serotonin may decrease, which often manifests as fatigue, sleepiness, mood swings, or cravings for sweets.
Good news? A combination of conscious work with light, spending time outdoors, basic rituals for
the biorhythm, and sensible nutrition has a real effect. Below you will find research-backed practices – and
also natural support in the form of herbs, mushrooms, and nutritious TMF products.
Light as the first "medicine"
Daylight is the strongest synchronizer of our biorhythm. Just 20–30 minutes outside in the morning can
significantly improve alertness, mood, and sleep. For seasonal depression, light therapy
(10,000 lux, in the morning after waking) is the most effective. It is also recommended preventively from October.
Nutrition and micronutrients
Vitamin D – the sunshine hormone of good mood
Low levels of vitamin D are common in winter. This "sun vitamin" affects not only the immune
system and bone health, but also the production of serotonin – the hormone of good mood.
With the decrease of sunlight in autumn and winter, its natural production in the skin nearly stops,
which can lead to fatigue, irritability, decreased concentration, or overall energy depletion.
Optimal levels of vitamin D help:
- support immune defense,
- improve mood and mental resilience,
- contribute to quality sleep and hormonal balance,
- help ensure proper muscle and nervous system function.
Supplementing vitamin D in the autumn and winter
months is therefore a key step to preventing seasonal fatigue and mood swings. A combination
with healthy nutrition, sufficient protein, and micronutrients from TMF products forms a solid foundation for
both physical and mental well-being.
TMF Omega-3 fatty acids
EPA/DHA supplements can mildly improve mood and have anti-inflammatory effects. They are naturally found
in fatty fish and flaxseed, but during winter, supplementation is often advisable.
TMF Zinc bisglycinate
Zinc is essential for the proper functioning of the immune system, hormonal balance, and mental
well-being.
TMF Zinc bisglycinate in chelated form stands out with high absorption and is gentle on the digestive system.
It supports cognitive functions, healthy skin and hair, but also serotonin metabolism –
a great ally for autumn fatigue and stress.
TMF Reishi and TMF Cordyceps
Two powerful adaptogens of traditional medicine:
- TMF Reishi (Ganoderma lucidum) helps strengthen
the immune system, supports regeneration, resilience to stress, and has a gentle calming effect
- TMF Cordyceps sinensis, on the other hand, is an energizing adaptogen – it naturally increases vitality, oxygen capacity of cells, and supports
physical and mental endurance.
Together, they form a harmonious duo – Reishi helps the body to calm down and regenerate, while Cordyceps provides
strength and energy to manage everyday stress.
TMF Spirulina and chlorella
These green superfoods are sources of proteins, iron, chlorophyll, and antioxidants. They help
replenish nutrition and naturally support the body's detoxification processes.
Healthy eating as a foundation
A balanced diet with sufficient protein and vitamins helps stabilize energy levels and
mood. Regular meals prevent blood sugar fluctuations, which is key for mental balance.
Tip for nutritional support:
You can easily increase your intake of proteins and micronutrients through a wide range of
TMF proteins – delicious and nutritious protein drinks that provide
the body with the necessary building blocks and energy throughout the day. They are ideal for breakfast, a snack, or
post-workout recovery.
Delicious start to the day:
Start your morning with
TMF protein porridge
which combines quality proteins, complex carbohydrates, and natural ingredients. They provide lasting energy and a feeling of satiety while being easy to digest. They help support concentration, stable
blood sugar, and overall vitality – an ideal foundation for an active day and a chilly morning.
Herbal support:
TMF ORGANICS TEA STRESS
Autumn is the ideal time to slow down and indulge in rituals that soothe the nervous system.
One of them could be a cup of herbal tea with adaptogenic extract from ashwagandha
TMF ORGANICS TEA STRESS.
Why it works:
Ashwagandha helps the body cope with stress and reduces cortisol levels. Lemon balm, lavender, lime, and
valerian calm the nervous system and promote restful sleep. Rooibos and chamomile have
antioxidant effects and contribute to relaxation.
Simple rituals for a healthy biorhythm
- In the morning, expose your body to light, and in the evening, dim the lighting.
- Move for at least 30 minutes each day in daylight.
- Stick to a regular sleep schedule.
- Incorporate a calm evening ritual – for example, a cup of TMF ORGANICS TEA STRESS instead of your phone or TV.
- Add a TMF protein drink or porridge as a healthy part of your daily routine.
- For long-term vitality, supplement with TMF Reishi and TMF Cordyceps – your natural support
for immunity, endurance, and balance.
Summary
Autumn doesn't have to be a time of fatigue and bad moods. Light, a balanced diet, supplements with
key micronutrients (vitamin D, zinc, omega-3), adaptogenic mushrooms and herbs (Reishi,
Cordyceps, Ashwagandha), movement, and natural
TMF products can keep both body and mind in
harmony.
Combine science with nature – indulge in light, movement, nourishing
TMF proteins or porridge, the power of mushrooms from
TMF Reishi and
TMF Cordyceps, and a cup of tranquility with
TMF ORGANICS TEA STRESS.