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Be careful, lack of light and cold can affect your mood. If you are tired and your morale is at half mast, you may be suffering from seasonal depression, an illness which affects 3 to 5% of inhabitants of the Northern hemisphere from autumn onwards. Discover our tips and solutions to escape it.
SAD (“seasonal affective disorder” in English, or seasonal winter depression) is linked to a biochemical imbalance and an absence of serotonin, a neurotransmitter regulating mood, appetite or sleep, researchers recently confirmed. of the’European College of Neuropsychopathology. Hence an unequal reaction of each individual to the arrival of winter.
The lack of light and shortened days also have a considerable influence on our biological clock because melatonin, a hormone secreted with light, ensures multiple functions of our metabolism including that of regulating mood.
To regain morale and get through this season smoothly, a few tips are in order:
Play sports, if possible outdoors
It is scientifically proven: physical activity is beneficial against depression and its symptoms. It is also ideal for sleeping better, helps regulate mood and boosts the immune system. Three sports sessions per week, at least 30 minutes per day and outdoors in good light, help fight the winter blues. Walking, cycling and running are recommended. You can also take advantage of winter sports by skiing, ice skating or Nordic walking.
Test light therapy
Some studies agree that this non-invasive and non-toxic light reduces seasonal depression by more than 50%. Many lamps with light and intensity close to natural light are now on the market. A course of exposure to this strong white light without UVA or UVB for at least 6 weeks gives good results and significantly improves mood.
Think about plants
St. John’s wort flowers contain melatonin and serotonin, which play a role in regulating mood. These plants are traditionally used to treat depression. Available in infusion, tincture, oil or in the form of capsules, they must be taken in courses of at least 6 weeks.
Enjoy the sun in the morning
Seeing daylight when waking up activates the secretion of cortisol, a hormone that regulates metabolism and helps with day-night synchronization. Opening windows and curtains to let as much light into your home as possible in the morning is a good thing to do. Pale colored walls and mirrors accentuate this luminous effect. The dawn simulator, which emits a soft and gradual light until you wake up, helps increase cortisol for a natural and more serene awakening.
Consume fruits, vegetables, fish and dark chocolate
Rich in omega 3 and vitamin D, fish (especially oily fish and seafood) is a good remedy against seasonal depression and plays a significant role in regulating mood. To stock up on magnesium and fight fatigue or stress, nuts, hazelnuts and dark chocolate have their effect. Finally, the vitamins in fruits (citrus fruits rich in vitamin C) and green vegetables (cabbage and spinach in particular) will help to stay healthy and preserve tone and vitality throughout the winter.