The time when, according to the famous song of Alexander Vertinsky, “leaves are already falling, and autumn is in a deadly delirium,” involuntarily causes melancholy, which sometimes turns into seasonal depression.
Its appearance is partly natural: a decrease in sunlight reduces the course of the biological clock, and with it the hormone of happiness, melatonin. However, in the protracted stay of the autumn depression, we ourselves are sometimes no less to blame. We propose to work on the mistakes, and at the same time take note of those rules that will help resist the autumn depression.
Morning is wiser than evening, or in alliance with hormones
Method #1: Become a morning person. Lack of sunlight as the days get shorter and darker can cause seasonal affective disorder, which can lead to depression and longing. To avoid it, wake up 30 minutes earlier than usual, ideally — at 6 & 7 am. Exposure to early light helps reset the internal biological clock and cope with this disorder.
- Exercise in the fresh air will help increase your energy level and give you a charge for the whole day. Try to spend them before 7 am — this will maximize the level of the hormone endorphin in the blood.
- Don't forget: even on the most cloudy day, the light outside is 500-1000 times brighter than indoors.
Method #2: Go to bed on time. In the autumn days, when there is less and less solar time, the production of the sleep hormone, melatonin, increases. It is he who causes drowsiness during the day and restlessness at night.
We often exacerbate this problem by trying to "cheer up" in the morning. a cup of coffee, and in the evening calm yourself down with a glass of alcohol. Instead, stick to a strict regimen and always go to bed at the same time.
Just add food: vitamins against autumn depression
Method number 3. Cook according to the season. The absence of sunlight is accompanied by a decrease in the level of another happy hormone, serotonin. This makes us jump on carbohydrate-rich foods — potatoes, pasta, rice, — and gain extra pounds. Resist the temptation to lean on seasonal foods that are low in fat and are natural antioxidants.
- Pumpkin, sweet potatoes, carrots and other bright orange vegetables are excellent sources of vitamin C, fiber and beta-carotene.
- Apples and pears. Apples contain flavonoids — one of the most powerful antioxidants. Pears are rich in soluble fiber, which helps improve digestion and lower cholesterol.
- Fig — an excellent source of not only fiber, but also calcium.
Method #4: Choose happy meals. Serotonin is synthesized from tryptophan, which is found in dairy products, fish, bananas, soy, dates, and peanuts. In order to feel moments of happiness, it is enough to have a snack on one of these products.
Method #5: Drink vitamins. Sunshine — main source of vitamin D for the body. Its deficiency can cause seasonal affective disorder. But the feeling of constant weakness indicates an iron deficiency, which threatens the development of anemia. Therefore, in autumn days, two servings of iron-rich food should be eaten daily. Look for it in red meat, fish, bread, legumes, dried fruits, green leafy vegetables. And be sure to drink a complex of vitamins.
Let the sunshine into your bedroom
Method number 6. Do not load the body. First, reduce dose of alcohol. It prevents tryptophan from synthesizing the serotonin necessary for happiness.
- Relieve your liver with detox treatments.
- Drink juices and soft drinks.
Method number 7. Chat more with friends. Even with a lot of good friends, it's very easy to curl up on the couch and get depressed at a time like this. To prevent this, communicate more (at least — once a week).
Method number 8. Diversify your sex life. In summer we consider ourselves sexier than in autumn. This is again due to the hormones serotonin and dopamine, the production of which depends on the increase in sunlight. & nbsp; That is why in the fall so often intimate life goes into a state of a long pause.
- Don't wait for the night, but schedule a love meeting at lunchtime or over the weekend.
- Use the top pose — it gives a buzz from the consciousness of power over a partner and increases libido.
Great goals will help beat the autumn depression
Method #9. Meditate. A recent study in the US found that meditation is an excellent antidepressant that can help prevent the onset of depression.
- Light the candle and watch the flickering fire for 10 minutes. This will relieve yourself of nervous tension.
Method #10: Set a goal. The holidays are still far away, and before the legal vacation — and even more so. It relaxes and reduces motivation.
Set a big goal for yourself, like enrolling in a foreign language class or studying yoga.
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