Autumn is a season where withered grass and fallen flowers dominate, and the world seems to be shrouded in the gloom of "Autumn wind and autumn rain make one sad." Therefore, when the ancients spoke of autumn, they often added the word "sad." The pineal gland in the human body, due to reduced sunlight, can cause people's mood to become low in the autumn. As all things begin to wither, the pineal gland in the human body starts to secrete more "melatonin" due to the decrease in sunlight, leading to low spirits and being sentimental. Thus, autumn is a season prone to mental and psychological illnesses such as depression and schizophrenia. In addition to easily triggering mental illnesses, autumn has the following characteristics. First, the climate is dry, which can lead to symptoms such as a dry mouth, nose, throat, and tongue, a lack of saliva, a dry cough with little phlegm, and cracked skin, a condition known as "autumn dryness" in Traditional Chinese Medicine. Combating autumn dryness requires attention to nutritional intake. Second, body weight may decrease. Before autumn, the weather was unbearably hot, and some people experienced weight loss due to excessive loss of nutrients like protein, vitamins, trace elements, and fat. This is why the folk custom of "building up flesh in autumn" (tie qiubiao) is popular, hoping to eat more and better to make up for the deficit. However, diets today are different from the past, and there are important considerations for how to properly "build up flesh." So, how to balance nutrition and health in autumn? The main points are as follows: 1. Eat in moderation and do not blindly "build up flesh." The traditional "building up flesh in autumn" was because people could not often eat animal foods like chicken, duck, fish, and meat, so their body weight was generally on the lean side. Now, however, people's lives are better, and many are already overweight or obese. Blindly "building up flesh" can lead to excessive energy intake and weight gain. Obesity is a disease in itself and also a risk factor for chronic diseases like hypertension and diabetes. Therefore, autumnal diet must be moderate; one should not indulge in appetite and overeat, but maintain a healthy weight. 2. Have vegetables with every meal and eat fruits and vegetables daily. Autumn is the season of the year with the richest variety of fruits and vegetables. They are an important source of vitamins, minerals, dietary fiber, and phytochemicals, and they are high in water content and low in energy. Regular consumption of fruits and vegetables can promote health, maintain normal intestinal function, boost immunity, and reduce the risk of chronic diseases such as obesity, diabetes, and hypertension. 3. Eat a light diet with less spicy and greasy food. Frequently eating greasy and overly salty food is a risk factor for multiple chronic diseases such as obesity, hyperlipidemia, and atherosclerosis. Excessive intake of dietary salt is closely related to the prevalence of hypertension. The average daily intake of cooking oil by Chinese residents is over 40 grams, far exceeding the 25 grams recommended by the "Dietary Guidelines for Chinese Residents." It is advisable to keep meals not too greasy, not too salty, and to avoid regularly eating spicy, fried, smoked, and preserved foods. 4. Drink enough water to replenish fluids. Autumn is dry, and the body's fluids are easily lost, so it is important to replenish them in a timely manner. A healthy adult needs about 2500 milliliters of water per day. In addition to obtaining a certain amount of water from food, one needs to drink water directly, at least 1500 milliliters per day. Do not wait until you feel thirsty to drink water.
This article is excerpted from "Ma Guansheng on Nutrition" by Ma Guansheng, authorized by Phoenix Hanzhang Books. Reproduction is strictly prohibited.