Éviter la dépression saisonnière en apportant quelques changements à sa routine


You have difficulty with seasonal changes or with autumn in particular?

Seasonal depression, also called seasonal affective disorder, is a type of depression that occurs in late fall or early winter. It is most likely caused by the lack of sunshine at these times of the year, and fades with the onset of spring and summer. It is not only characterized by a little lower morale in winter, but rather by real signs of depression. Sadness, fatigue, irritability, need for more sleep, loss of interest, etc.

There is a way to prevent, or at least lessen the impact of seasonal changes on those who are affected by them.

You will therefore like my advice:⠀⠀⠀⠀⠀⠀⠀⠀⠀

1. Be active for 30 minutes every day. After only 20 minutes of sustained effort, we notice a marked increase in the secretion of endorphin, the hormone that makes you feel G.I.E.N.⠀
2. Get some fresh air. Even if it is cooler, the body needs to breathe clean air at least once a day.⠀
3. Start your mornings with a light therapy session. These benefits are proven, so why hesitate? It consists of the use of a special lamp equipped with a UV filter (ultraviolet light), which projects the right amount of light, intense enough. To treat depression, you need a light of 5,000 to 10,000 lux (lux is the unit of measurement for light intensity). Daily use of 30 to 60 minutes per day is recommended. And it is suggested to start its use quite early, end of September, beginning of October, when the days get shorter.
4. Supplement yourself withvitamin D. (see previous article) For those who are ''against the pills'', know that vitamin D will not bring any secondary symptoms unlike drugs. In addition, deficiencies are P.R.O.U.V.E.S. Refusing to take vitamin D in North America rather demonstrates denial or innocence in the face of this subject...⠀
5. Sleep slightly more. Our body follows the rhythm of the sun. Less sun = less awake time.⠀
6. Continue social activities. In summer, the invitations are more numerous and the events more frequent, which allows us to change our minds. While respecting COVID recommendations, continue to see your loved ones every week. Social life is essential for stress management.⠀⠀
7. Eat fall harvest foods. Orange vegetables are rich in beta-carotene, precursor of vitamin A; One of the best natural anti-inflammatories.⠀
8. Avoid refined foods and any digestive irritants. 95% of your serotonin is synthesized in your gut. A healthy digestive system is PRIMORDIAL.⠀⠀⠀⠀⠀⠀⠀
9. Practice gratitude. Start each day with general gratitude and end your days by remembering something you are proud to have accomplished today. Good ways to start and end the day, positively.

Article written by Émilie Riendeau

Naturopath, B.Sc, ND, K.In

Émilie Riendeau can be reached on her social networks: instagram or by email at: info@emilieriendeau.com

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