The lack of light, the cold, the tiredness and the low morale are symptoms of what we can call the seasonal depression, a disease that affects 3 to 5% of the inhabitants of the northern hemisphere as of autumn. Let's see some tips and solutions to avoid it.
Play sports outdoors
It is scientifically proven, activity Physics it is beneficial against depression and its symptoms. It is also ideal for better sleep, helps regulate mood and immune defenses. 3 sports sessions a week, of at least 30 minutes a day and outdoors to expose yourself to a good light help fight winter blues. Walking, cycling, and running are highly recommended. You can also enjoy winter sports such as skiing, ice skating or Nordic walking.
Light therapy
Some studies say that this light is non-invasive and non-toxic, reducing seasonal depression by more than 50%. Many light lamps, and with intensities close to natural light, are marketed today. A cure from exposure to this strong white light without Ray UVA y Ray UVB for at least 6 weeks it offers good results and significantly improves mood.
Think about plants
Some plants contain melatonin y Serotonin, which play a role in regulating mood. These plants are traditionally used to treat depression. Available in infusion, in oil or in the form of capsules, they should be taken in cures of at least 6 weeks.
Enjoy the sun from the morning
Seeing the sunlight when waking up activates the secretion of cortisol, a hormone that regulates metabolism and helps synchronize day and night. Opening windows and curtains to allow the light to penetrate the room as much as possible in the morning is a good habit. Pale colored walls and mirrors accent this effect bright. The dawn simulator that emits a soft and gradual light until awakening allows to increase cortisol for a natural and more serene awakening.
Eat fruits, vegetables, fish, and dark chocolate
Rich in omega 3 and vitamin D, fish is a good remedy against seasonal depression and plays a not inconsiderable role in regulating mood. To make the filling in magnesium and combat fatigue or stress, walnuts, hazelnuts and chocolate black they have a positive effect. Finally, the vitamins in fruits and green vegetables help maintain good health and preserve vitality throughout the winter.