Tips on how to manage the dark season in Finland
Transcript of Tips on how to manage the dark season in Finland
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Tips on how to manage the dark
season in Finland Katarina Mäkynen
Master of Health Science (Nutrition), Licensed dietitian
City of Vaasa
4.11.2021
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Be outside, while there is light• During the autumn and winter the days are shorter in north
• Catch the minutes and hours
when the sun is up!
• Short walks outside during the days
Katarina Mäkynen 4.11.2021
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Small amounts of exersice during the day
• Walk or take the bicycle to school, work, shopping and
to friends
• Take the stears instead of the elevator
• Be outside with your friends
• Wisit the finnish forest, enjoy the nature
• Affordable ways to do excersice in Vasa:
• Vasa swimming hall,
• nice paths along the shore,
• stairclimbing (Gerby, Öjberget)
Katarina Mäkynen 4.11.2021
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Eat regularly
Katarina Mäkynen 4.11.2021
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Katarina Mäkynen 4.11.2021
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Eat regularly and you feel better
Extremelyhungry
Veryhungry
A littlebit
hungry
Feelinggood
Veryfull
Too full
3-4 h
5-6h
8 h
Satisfied
Katarina Mäkynen 4.11.2021
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Variaty and colors on the plate
Katarina Mäkynen 4.11.2021
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Carbohydraytes in the autumn and winter
• The body tries to get less tired by raising the blood sugar
Katarina Mäkynen 4.11.2021
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Your body needs
carbs!
- focus on the
quality
Katarina Mäkynen 4.11.2021
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Vitamin-D
• In Finland we don´t get enough of vitamin-D from the sun
• 10 ug vitamin-D supplementation per day
Katarina Mäkynen 4.11.2021
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Get enough sleep
If it feels difficult to get sleep at night, try:
- Relaxing exersices
- Reading a book
- A cup of decaffinated tee
- A slow walk
- Listening to relaxing musicSkip Prichard
Katarina Mäkynen 4.11.2021
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Thank you!
Enontekija.fi
Katarina Mäkynen 4.11.2021