What to do now to prevent this winter sadly

What can you do now to support your mood in the darker months? We asked three experts – a psychiatrist, a family doctor and a nutritionist – to share their best advice.

What causes sad?

Scientists does not yet know the exact cause, but Current research Removes a strong connection to a lack of sunlight. After all, light is the strongest circadian cue in our body and influences the sleep-wake cycles and hormone production. Less light exposure means more melatonin (the sleep hormone) and less serotonin (the “happy hormone”). “The Sunlight exposure has a direct impact on serotonin levels,” adds Rotaru. “Studies show that we tend to have higher serotonin on bright, sunny days, regardless of the temperature.”

There are also behavioral factors in the game. “In colder, darker months, people tend to go less, to exercise less and make fewer contacts. This retreat can generate a cycle that deepens the low mood,” adds Rotaru.

7 tips to support your mood this winter

1. Chop your serotonin with food

The diet cannot heal sadly, but it can help stabilize mood and energy. Registered nutritionist Zero says it all begins with serotonin production.

“Serotonin is synthesized from the amino acid tryptophan, which occurs in food such as eggs, turkey, salmon, tofu and nuts,” she explains. “But tryptophan has to cross the Blood-Brain Barrier, Where Competes With Other Amino Acids. IF You Eat Protein Alone, the Competition is High, and Relative Ely Little Tryptophan Gets Through. WHOLEGRAIN Toast, Or Salmon and Quinoa Salad – It Changes The Balance of Circulating Amino Acids, Allowing More Tryptophan to Enter the Brain. ”

2. Feed your intestine and compensate for your blood sugar

Around 90% serotonin are produced in the intestineSo a diverse diet is important. “Strive for 20-30 different plant food per week In order to encourage the intestinal bacteria, to create short-chain fatty acids and neurotransmitter predecessors who can have a positive impact on the mood, “says Hiridjee.” This includes beans, lentils, nuts, seeds, vegetables and whole grain. Add fermented foods such as kefir or sauerkraut also supports healthy bacteria. “

The blood sugar stability is just as important. “When you start the day with a little high in refined carbohydrates, say a croissant or white toast, you will receive a quick glucose pike, followed by a sharp dip,” warns Hiridjee. “This dip can trigger tiredness, irritability, cravings and even fear -like symptoms. In order to avoid this roller coaster, the meals should combine complex carbohydrates, protein and healthy fats such as oats with Greek yogurt, berries and nuts or a whole grain packaging with hummus, vegetables and chicken. fiber It is also critical, it slows down the digestion, feeds the microbiome and supports more stable energy. “

3 .. Prioritize vitamin D and other important nutrients

Out of October to March in Great BritainThe body cannot do Vitamin D From sunlight. “Low vitamin D is associated with fatigue and a low mood,” says Hiridjee. “I recommend that most people start with a safe daily dose of 10 micrograms (400 IU), although some people can benefit from more depending on the individual needs.”

Omega-3 fatty acids The function of the brain cells also supports from fatty fish such as salmon or sardines B vitamins (in particular B6, folic acid and B12) are of crucial importance for neurotransmitter paths. Magnesium, zinc and iron also contribute to the resistance to tiredness and a low mood.

4. Step outside for light and movement

Light is the most powerful external keyword for our circadian rhythm, the internal clock of our body. With changes in the light load, this affects the melatonin production of our body, which means that our sleep/alarm cycle is disturbed.

“This can affect your mood due to changes in our energy level and the ability to concentrate,” explains Rotaru. “The Sunlight exposure on the skin creates vitamin D, which plays an active role in brain health and serotonin activity.”

Outside lights are many times stronger than on a gray day in the interior lighting. “Even if it strives for a daily movement for 30 minutes, five days a week can help to raise the mood,” says Dr. Semiya Aziz, GP and founder of founders of SAG-GP. “Outdoor activities offer the double advantage of exposing both movement and light, which in turn can restrict sad symptoms.”

It does not have to be strong: Even daily short walks, routes or gentle activities can help to lift energy.

5. brighten tomorrow with light therapy

Light therapy is one of the evidence -based interventions for SAD. Special lamps that deliver at least 10,000 lux imitate daylight and reduce the symptoms if they are used for 20-30 minutes every morning.

“Use a sad lamp in the early autumn before the symptoms reach their peak,” advises Dr. Aziz. “Make sure you choose a lamp that is specially designed for SAD with the standard kite brand and not just for an old lamp. Always ask your family doctor about sad lamps, especially if you suffer from eye problems, illnesses or take certain medicines.”

Some people also find morning alarm clocks, which gradually increase the light in the bedroom, which is useful to regulate sleep.

6. Set your body clock back with routine

Sleep disorders are a common characteristic of SAD. “Routine is the key,” says Dr. Aziz that recommends:

• Go to bed to bed every day and wake up at the same time.
• Avoid screens at least an hour before going to bed.
• Keep the bedroom cool, dark and quiet.
• Limit the caffeine recording after 12 noon and avoid alcohol near bed.
• Create a soothing routine like reading, stretching, warm shower or hearing a podcast.

Changes to the lifestyle can make a big difference, but sometimes professional help is required. Aziz emphasizes: “Look at your family doctor if the symptoms are serious when you disrupt your daily life or if you feel hopeless or damage yourself. It is also important to exclude other causes such as thyroid problems or vitamin D deficiency.”

The treatment options include light therapy, medication and speaking therapies such as cognitive behavioral therapy (CBT). “BT therapists support their clients in order to organize and positively influence their clients, to create and maintain a routine, and to challenge negative thinking,” adds Rotaru.

Small changes can now build resilience for months in advance. As Hiridjee puts it: “There is not a single superfood or a link. It is about consistent pattern das food in the Mediterranean in style, daily daylight, constant routines. Together they create a buffer against the onset of winter and contribute to protecting your mood.”

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