3 great ways to get rid of the impending winter depression

There is a term: "winter depression" is a psychological condition in which people have a sense of hopelessness, guilt, increased levels of anxiety, irritability, apathy and lethargy. And even joint pain. And all of this increases together with the decrease in day length. Thus people suffering from similar symptoms, I feel good about the rest of the year, but it is repeated every winter in between September and April — just in the darkest time of the year.

Winter depression can begin at any age, but the most common period for its development is considered to be 18-30 years. Experts believe that depression is caused by the small amount of sun in the winter time, therefore, this phenomenon is extremely rare in countries where the number of Sunny days does not change with the change of seasons.

The weather change affected about 40% of the world's population, but in the form of depression is about 10%, for example, in European countries this indicator annually, equal to 5-7%. At the same time women are suffering from this disease almost in 2 times more often.

The website offers to consider the second main question: how to get rid of winter depression?

Light therapy: back to joyful life In Moscow, the duration of sunshine in an average December day is not more than 2 hours. In the room in the autumn-winter period of light 300 times less than on the street on a bright Sunny day. In this regard, those who have the opportunity, try to visit warm countries to fill the energy coming from the sun.

Light therapy is considered a natural method of getting rid of depression, which can significantly improve the condition. Moreover, for residents of the North in the days of the USSR prevention of health with the help of light therapy was required.

Lighting lamps for light therapy ranging from 2,500 to 10,000 Lux, which is equivalent to sunlight on a summer day. For therapeutic effect you 2 weeks, and the result of the session is felt after a few days of treatment.

Lamps can be used even during operation, setting them at the right distance from the computer screen (during a session of therapeutic lamps are usually placed at a distance of 30-40 cm from the patient). For successful treatment it is recommended to conduct sessions in the morning in order to "recharge" the energy for the whole day.

Before light therapy was only available in health facilities because of the high cost of the lamps, but today, household lamp for light therapy (as pictured) can be purchased in many shops independently and to use at home.

However, depression treatment, this method requires a prescription. In some cases, light therapy can be side effects: nervousness, irritability, insomnia, nausea.

Training as a deliverance from winter depression Sport — a great way to get rid of the winter depression. In a number of scientific studies have shown that regular physical activity improves mood.

During one of the experiments involved more than 1,000 participants suffering from depression. They were divided into 3 groups, the first of which was treated with antidepressants, second — 3 times a week and played sports for 30-40 minutes, and the third combined both methods.

A few months later, the status of all participants was improved, but after 10 months, 40% of participants in the first group and 30% of participants in the second group the symptoms of depression returned, the third group showed the best results — a return of approximately 10%. In other words , the presence of sport in the lives of people who are prone to depression, reduces the risk of recurrence of the disease and help prevent its development.

Regular exercise is able to mitigate the course of depression, and sometimes completely rid of it. Even ordinary walking in the street — a good prevention against winter depression.

Landshaftoterapiya against winter depression And the winter can be livened up with skiing, which not only energized, but also significantly improve mood. Skiing is also called the funny word "landshaftoterapiya" — and also we did not come up. Landshaftoterapiya — uplifting, energizing nature, strengthens the body, makes it tougher.

These factors together contribute to the improvement of the depressed state during the depression.

Serotonin: eating the right food is the Main source of "joy" hormone serotonin, or so-called "happiness hormone" produced by our body from tryptophan (an amino acid "building blocks" of proteins). You can get it with food.

These products will help you in coping with winter depression:

1. Oily fish. Contains in its composition of omega 3, necessary for the proper functioning of the body. Through D and B6 boosts the immune system.

2. Orange fruits and vegetables. Orange, pepper, apricot, rich in bioflavonoids, which improve the blood circulation of the brain.

3. Spices. Cardamom, cinnamon, nutmeg can not only warm, but also create a peaceful atmosphere. Enough a pinch of spice to a glass of warm milk to feel the energy boost.

4. Bananas. Separate from the category of fruit, because they contain in its composition a unique substance alkaloid Harman, which is responsible for feelings of euphoria.

5. Legumes. Due to the content of b vitamins improves the functioning of the nervous system, improves mood and normalizes sleep.

To prevent the development of winter depression, try as much as possible to spend more time on the street, eat foods containing fatty acids, get enough sleep and generally live more in the light (in all senses of the word) atmosphere.

via www.zozhnik.ru/kak-izbavitsya-ot-zimnej-depressii/