Autumn sets in, winter is not very far, days are shortening and temperature is falling. Every year, at the same time, a feeling of sadness sets in mixed with a loss of energy. This is called seasonal depression or Seasonal Affective Disorder (SAD). It affects between 3 and 8% of the Total Population. This condition can persist until some people arrive in spring. Fortunately, there are tricks to avoid or overcome when it is already installed.
Airing every day.
Seasonal depression is mainly related to lack of brightness. That’s why it’s important to get away from home for at least an hour a day. The outside light coming from the sun, even though it is hidden behind many clouds and it is more active than the artificial light of interiors. Charged with positive ions, natural light contributes to our psycho-physical balance.
Check this: 12 Tips For Better Home Breathing And Improve Air Quality.
Let light in your home.
If you do not go out, you can also let the outside light enter your home. Draw the curtains and place mirrors in some rooms to increase your light sensations.
Equip yourself with a dawn simulator.
Waking up with daylight while it is still dark, it is possible, thanks to dawn simulators. They bring you the doses of light from your rising which is important and beneficial.
Sporting outdoors helps oxygenate body and mind. Physical activity outside your home also enhances your immune defenses through exposure to light photons. If you are not a great sportsman, know that walking, 30 minutes a day, is just as beneficial.
Fill up with Omega 3 and Magnesium.
Omega 3 fatty acids are essential for emotional balance. They are found in seafood, fish, but also in the form of food supplements.
To chase the fatigue that invades you, fill up with magnesium. These include cocoa, bananas, oilseeds (almonds, walnuts, hazelnuts) and dried fruit.
Eliminate vitamin D deficiencies.
Natural light makes it possible to synthesize vitamin D. Sunlight is less important in autumn and winter, so we lack with vitamin D. This is nevertheless beneficial for morale. To avoid deficiencies, make a cure in the form of ampoules.
Make a cure with lumino therapy.
Light therapy is recommended when the seasonal depression is already installed. Exposure to high intensity white light would help to reduce symptoms by alleviating the lack of natural light. It is recommended to expose a 30 minutes exposure under a light intensity of 10,000 lux, preferably in the morning.
Drink St. John’s Wort Infusions.
St. John’s Wort is a herb known for its antidepressant effects. It is also effective against insomnia. It is found in the form of an infusion, capsules or essential oil.
Do not stay at home.
When you suffer from seasonal depression, there is a lack of tone and motivation. You should not stay in your own home, on the contrary, go out, see friends to change your ideas.
Increase serotonin levels.
A low level of serotonin (a neurotransmitter that regulates mood in particular) in the brain could promote seasonal depression. Supplementation with 5-HT, an amino acid precursor of serotonin is advised.
If symptoms persist after January.
The seasonal depression is, as the name suggests, transient. If this illness continues after January, it may be a sign of deeper depression requiring medical follow-up. In this case, it is better to consult a doctor.
Read Also: How To Avoid Carbon Monoxide Poisoning The Winter?
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