Are you having trouble with seasonal changes or with autumn in particular?
Seasonal depression, also known as seasonal affective disorder, is a type of depression that occurs towards the end of autumn or the beginning of winter. It is most likely caused by the lack of sunlight during these times of the year and fades with the arrival of spring and summer. It is not characterized merely by a slightly lower mood in winter, but rather by genuine signs of depression. Sadness, fatigue, irritability, need for more sleep, loss of interest, etc.
There is a way to prevent, or at least reduce the impact of seasonal changes in those who are affected.
You will therefore like my advice:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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- Be active for 30 minutes every day. After just 20 minutes of sustained effort, there is a noticeable increase in the secretion of endorphins, the hormone that makes you feel G.O.O.D.⠀
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2. Get some fresh air. Even if it's cooler, the body needs to breathe fresh air at least once a day. ⠀
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3. Start your mornings with a light therapy session. Its benefits are proven, so why hesitate? It involves using a special lamp equipped with a UV filter (ultraviolet light), which projects the right amount of light, sufficiently intense. To treat depression, a light intensity of 5,000 to 10,000 lux is required (lux is the unit of measurement for light intensity). A daily use of 30 to 60 minutes per day is recommended. It is also suggested to start using it fairly early, in late September or early October, when the days get shorter.
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4. Supplement with vitamin D. (see previous article) For those who are ''against pills,'' know that vitamin D will not cause any side effects unlike medications. Furthermore, deficiencies are P.R.O.O.F.E.D. Refusing to take vitamin D in North America rather demonstrates denial or innocence regarding this subject... ⠀
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5. Sleep a little more lightly. Our body follows the rhythm of the sun. Less sun = less waking time. ⠀
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6. Continue your social activities. In summer, invitations are more frequent and events happen more often, which allows us to take our minds off things. See your loved ones every week. Social life is essential for managing stress.⠀⠀
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7. Eat foods from the autumn harvest. Orange vegetables are rich in beta-carotene, a precursor to vitamin A; one of the best natural anti-inflammatories. ⠀
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8. Avoid refined foods and any digestive irritants. 95% of your serotonin is synthesized in your gut. A healthy digestive system is ESSENTIAL. ⠀⠀⠀⠀⠀⠀⠀
9. Practice gratitude. Start each day with a general sense of gratitude and end your days by recalling one thing 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 media: Instagram or by email at: info@emilieriendeau.com