What can you do about autumn depression?

depression

What can you do about autumn depression?

Do you feel listless, tired and depressed? You would prefer to cancel meetings with friends, you don’t want to go to the office and take every opportunity to stay in the home office? In the evening you are in your pajamas from 8 p.m. and watch series or films again and again, nothing can get you off the couch? It is quite possible that you suffer from autumn depression. And you are not alone in that!

According to the German Society for Psychiatry, Psychotherapy and Neurology , every third woman and every fourth man in Germany suffers from a low mood in autumn and winter. If you look at the fact that our weather is no different than in Germany, it is obvious that the numbers here are very similar. Because the weather is the reason why fall depression occurs. More precisely, the lack of light. The days are getting shorter, the sun isn’t that bright anymore, the weather is rather dreary.

This lack of sunlight or daylight causes vitamin D deficiency. The less UV-B rays fall on the skin, the less vitamin D is produced. The body has to form about 80 percent of the valuable vitamin itself in the skin – only between 10-20 percent of the required requirement can be absorbed through nutrition. The consequences of the vitamin deficiency are tiredness, concentration problems and bad mood. But what can we do about it if emigrating to Italy is not an option?

capture daylight
When you look out the window and it’s raining and cold, it’s not very inviting. But the best way to combat autumn blues is to try to absorb as much sunlight and daylight as possible. So out with us! A short walk or exercise outdoors helps.

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If you don’t have time to go for a walk outside during the day (hello full-time workers!), you can also use daylight lamps to help. They are very common in Scandinavia, for example. Vitamin D drops can also help. You can get it in the drugstore or in the pharmacy.

Regular exercise
There is a strong urge to switch off the laptop in the home office and immediately lie down on the couch, but you shouldn’t give in to it. Sport is a good tool to get autumn depression under control. If you really don’t want to leave your apartment (but that would be good, see the point above), you can always start a home workout or just dance to summer hits. No matter what works for you, the main thing is movement. This releases endorphins, i.e. happiness hormones, which we can really use right now.

Healthy eating
While ordinary depression tends to be associated with a loss of appetite, autumn depression often leads to a particularly high craving for sugar and fat. Fast food and weight gain here we come! Unfortunately, one should not give in to this impulse either. A healthy diet can help against the autumn blues. For example, did you know that magnesium can help against depression? Therefore, rely primarily on magnesium-containing foods such as bananas, nuts or lentils. Lots of vitamins from fruit and vegetables ensure that you don’t get sick as well. Because a cold clearly does not lift the spirits!

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