From mid-October, your morale is at half mast. It is the lack of light that causes winter depression. Rest assured, there are many natural solutions to get out of this bluesy state.
Every year at the time of the time change, you feel the same feeling of fatigue, you have to drag yourself out of your house. Don't worry, winter blues or seasonal affective disorder (SAD) is temporary. It occurs from October, when the light drops, and ends with the arrival of spring.
In your brain, a small gland, the epiphysis, synthesizes melatonin. Light blocks the secretion of this sleep hormone. It also promotes the secretion of serotonin, an anti-depressant hormone.
According to researchers from the National Institutes Of Health (NIH), the decrease in the intensity and duration of sunshine in the fall plays an important role in winter depression.
The seasonal depression makes your daily life more difficult. Chronic fatigue, insomnia, laziness, sluggishness, melancholy, sadness, irritability, low libido, increased appetite, and boredom are all symptoms you may experience throughout the winter.
We must not confuse real depression with seasonal depression:this blow of winter blues only lasts during the bad season.
Light is a natural source of well-being for our body. To fight winter blues, there are simple and effective solutions.
To avoid succumbing to the winter blues, it is important to take advantage of daylight to practice physical activity. Every day, walking can help you stay in shape, and especially promote the secretion of serotonin, the hormone that acts against depression. The practice of yoga and relaxation techniques also help to overcome the winter gloom .
A physical activity program, such as a simple daily 20-minute walk in a lighted environment, would be as important as light therapy treatment in treating seasonal depression. Two weekly sessions of more intense physical activity is a big plus!
A light therapy treatment helps escape the winter blues caused by the lack of natural light. This technique was born thanks to the psychiatrist Norman Rosenthal.
Be aware that it is possible to buy light therapy lamps on the market. . So you can use them at home or at work to fill up on light. The morning remains the best time to carry out these sessions in order to better regulate the rhythm of awakening and sleep.
These lamps allow exposure to artificial white light, called "broad spectrum", imitating that of the sun. Light therapy devices are frequently used by the inhabitants of Nordic countries who suffer a lot from the lack of daylight in winter.
Attention, it is imperative to check the number of lux delivered by the lamp. A lamp is considered efficient when it delivers at least 10,000 lux. At a maximum of 50 cm from the lamp, half an hour of exposure each morning will then be enough for you to fill up with beneficial light. In addition, the lamp must not emit ultraviolet or infrared rays. The medical CE label (93/42/CEE) guarantees you these different points.
The winter diet is sometimes unbalanced:higher in fat, and lower in vegetables and fruit. In winter, adapt your diet to avoid fatigue and fight winter ailments. Eating more is not a good solution to boost your body! Also avoid excessive alcohol consumption. To avoid cravings and cravings for chocolate bars, do not skip meals, especially breakfast.
Don't give in to the easy way too quickly:the industrial fats hidden in cakes, biscuits, industrial dishes and pastries are harmful. On the other hand, you will have to favor foods rich in vitamins, antioxidants, fibers, and trace elements such as magnesium:
In addition, there are natural methods to avoid seasonal depression.
Passionflower, valerian and linden are traditionally used to treat anxiety, stress and insomnia. Hawthorn, on the other hand, helps fight stress associated with heart palpitations. Anti-fatigue and adaptogens, rhodiola and ginseng stimulate you during depression and fight against stress. In addition, griffonia contains precursors of serotonin, a neurotransmitter capable of regulating mood. Although St. John's wort is a plant used in particular for its long-known antidepressant properties, the many drug interactions require the informed advice of a health professional.
These plant extracts are found in food supplements. Ask your pharmacist for advice to find out if these remedies are well suited to your case.
Aromatherapy can be an interesting alternative to fight against winter depression. Frankincense essential oil is traditionally known to uplift your spirits. That of Ylang-ylang promotes a good mood. Mountain pine essential oil, on the other hand, is anti-fatigue. These essential oils have in common that they can be used in atmospheric diffusion. Once diluted in vegetable oil (argan, sweet almond, etc.), their massage application is a source of relaxation.
Lavender, bitter orange, mandarin and Roman chamomile essential oils are traditionally used for their relaxing properties. They also promote sleep and calm anxiety. They will be useful if winter depression is accompanied by stress.
Ambient sprays, solutions for diffusion, even oral food supplements combine different essential oils. A health professional specializing in aromatherapy will be able to guide you to find calm and serenity!
Vitamin D helps strengthen the immune system and improves the health of the nervous system. It also promotes the absorption of calcium by the intestine and its attachment to the bones to strengthen them. This vitamin is synthesized in your skin under the influence of UV rays from the sun.
After a long period in the gray, your body is often deficient. If 20% of vitamin D comes from your diet, 80% comes from cutaneous synthesis linked to sunshine.
According to the journal International Archives of Medicine, the lack of vitamin D could be the main cause of winter depression syndrome. You can find it in cod liver oil, over-the-counter supplements, and prescription ampoules. Health professionals will be able to advise you.
