You have difficulty with the changes of season or with the fall 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 a lack of sunlight at these times of the year, and fades with the onset of spring and summer. It is not only characterized by slightly lower morale in the 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 lessen, the impact of seasonal changes on those affected.
So you will like my advice:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Be active for 30 minutes every day. After only 20 minutes of sustained effort, you notice a marked increase in the secretion of endorphin, the hormone that makes you feel B.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 have been demonstrated, 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, quite intense. To treat depression, you need 5,000 to 10,000 lux of light (lux is the unit of light intensity). Daily use of 30 to 60 minutes per day is recommended. And it is suggested to start its use quite early, at the end of September, beginning of October, when the days are getting 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, the deficiencies are P.R.O.U.V.É.E.S. Refusing to take vitamin D in North America rather demonstrates denial or innocence in the face of this subject ...⠀
5. Get a little more sleep. Our body follows the rhythm of the sun. Less sun = less waking time.⠀
6. Continue with social activities. In summer, there are more invitations and more frequent events, which allows us to take our mind off things. While respecting COVID recommendations, continue to see your loved ones every week. Social life is essential for managing stress.⠀⠀
7. Eat the foods of the fall harvest. Orange vegetables are rich in beta-carotene, a precursor of vitamin A; One of the best natural anti-inflammatory drugs.⠀
8. Avoid refined foods and any digestive irritants. 95% of your serotonin is made in your gut. A healthy digestive system is ESSENTIAL.⠀⠀⠀⠀⠀⠀⠀
9. Practice gratitude. Start each day with general gratitude and end your days remembering something you are proud to have accomplished today. Great 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: firstname.lastname@example.org