Strategies to fight the Winter Blues
Discover effective strategies to fight the winter blues and maintain emotional balance during the colder months. Small habits can make all the difference to your well-being!
Seasonal Affective Disorder (SAD), commonly known as seasonal depression, is a specific type of depression that tends to occur during the fall and winter months. The exact cause isn’t fully understood, but studies suggest that the lack of natural light during these times of the year is the main triggering factor.
Sunlight exposure plays an important role in regulating our “biological clock,” which controls our sleep-wake cycle. Without sufficient light, this rhythm can become unbalanced, leading the brain to produce excessive amounts of a sleep-inducing hormone while reducing the release of serotonin, the neurotransmitter associated with well-being and mood regulation.
What are the symptoms?
If you experience two or more of these symptoms each year, from fall through spring, you may be affected by seasonal depression. The most common symptoms include:
• Feelings of fatigue,
• Lack of energy,
• Social withdrawal,
• Increased appetite (especially for high-calorie and carbohydrate-rich foods),
• Decreased sexual desire.
In addition to affecting mood, SAD can also impair cognitive abilities, causing:
• Difficulty concentrating and problems with short-term memory,
• Feelings of sadness and discouragement.
These symptoms often improve with the arrival of spring and summer, when natural light exposure increases. However, it's important for affected individuals to seek medical or psychological support, as there are treatments that can alleviate these seasonal effects.
Consider the following strategies:
Physical Exercise
Aerobic exercise can boost mood and reduce stress, which is especially helpful for easing the effects of seasonal depression. Physical activities like walking, running, or dancing promote the release of endorphins, natural substances that create a sense of well-being and help combat the fatigue and discouragement typical of the season.
Nutrition
It’s common for people affected by seasonal depression to crave processed foods and sugary drinks, as carbohydrates help increase serotonin levels, the neurotransmitter linked to well-being. However, a healthier alternative is to increase the intake of complex carbohydrates, like rice and whole-grain pasta, as well as natural carbohydrates, such as fruits.
Sleep
To cope with the “winter blues,” try to expose yourself to sunlight early in the morning. A walk outdoors or opening the curtains upon waking can help stabilize your biological clock. Set fixed times for sleeping and waking up; this regularity provides more energy and helps reduce symptoms of depression.
Nature and Plants
Studies indicate that being near plants and soil can elevate serotonin levels. Consider keeping plants at home and/or taking outdoor walks in parks or forests.
Following these strategies can help alleviate the effects of seasonal depression and support well-being even during the winter months.
Thordis Berger
Chief Medical Officer Holmes Place
Referências bibliográficas:
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Lewy AJ, Sack RL, Miller LS, Hoban TM. Antidepressant and circadian phase-shifting effects of light. Science. 1987;235:352–354.
Li Q, et al. Effects of forest bathing (shinrin-yoku) on serotonin in serum, depressive symptoms and subjective sleep quality in middle-aged males. Environ Health Prev Med. 2022;27:44.
La Puma J. What is Nature-Based Medicine and What Does It Do? Am J Lifestyle Med. 2023 Feb 8;17(4):466-469.