With the arrival of autumn and its gray days, many in Spain experience an inexplicable loss of energy. But for women entering maturity, this period can become a real challenge. Seasonal blues, combined with internal hormonal changes, create a double impact that drains both energy and emotional stability. This phenomenon, familiar to many but still rarely discussed openly, deserves special attention, as it affects a vast portion of the country’s female population.
Why does everything become more difficult in autumn?
The change of season is a stress for the body in itself. Shorter daylight hours, colder weather, and a shift in daily routines—all of this triggers a condition known as autumn asthenia. It is characterized by apathy, drowsiness, and overall weakness. When these external factors coincide with the onset of perimenopause or menopause, the symptoms intensify significantly. Recent studies show that more than half of women during this stage of life suffer from chronic fatigue, with the number increasing by nearly a third as September and October arrive. Many attribute their condition to being busy at work and home, without realizing the real root lies in hormonal changes. They try to fight exhaustion with standard multivitamins, which unfortunately cannot solve problems caused by female hormonal fluctuations.
Body Chemistry: What Happens Inside
Autumn and menopause share a common biochemical basis. Reduced sunlight leads to a disruption in melatonin production—the sleep hormone—which directly affects the quality of rest and daily alertness. At the same time, serotonin levels, the so-called “happiness hormone,” also drop. This imbalance is what causes that inexplicable sadness and irritability. Meanwhile, a woman’s body produces less estrogen and progesterone, which on its own can trigger mood swings, insomnia, and a constant feeling of exhaustion. The result is a complex hormonal cocktail that turns ordinary autumn blues into a prolonged and exhausting marathon. It is important to understand that this is not a whim but an objective physiological process.
Regaining Control: A Practical Guide
Despite the complexity of the situation, it is entirely possible to take control. Women’s health and nutrition experts recommend a comprehensive approach that will help not only get through this period, but experience it with comfort. The first step is to review your diet. An anti-inflammatory diet rich in fresh vegetables and fruits, healthy omega-3 fats, whole grains, and lean protein will provide the best fuel for your body. Physical activity is just as important. This doesn’t mean exhausting workouts; regular walks, yoga, or moderate strength exercises are enough to shake off apathy and restore tone to your body. Remember to drink enough water and limit alcohol.
The second pillar of well-being is mental health and quality rest. Learn to find a balance between work, family, and personal time to avoid burnout. Mindfulness practices, such as meditation or breathing exercises before bed, can help calm your mind and let go of worries from the day. Create your own evening routine: put away gadgets an hour before sleep, take a warm bath, read a book, or listen to soft music. Getting a full 7-8 hours of sleep is not a luxury, but a vital necessity for restoring the nervous system. If apathy and fatigue persist, don’t hesitate to seek help from a psychotherapist. Sometimes a professional perspective is exactly what’s needed to regain emotional balance. And of course, if you have any doubts, consult your doctor—such as a gynecologist or nutritionist—who can recommend supportive therapies or special supplements, for example, those based on adaptogens like ashwagandha, which help the body cope with stress.
