Winter depression (SAD) causes intense depression during seasonal changes, especially winter. Unlike SAD, "winter blues" affects one in 20 people with milder symptoms like mood decline, low energy, and morning sluggishness, disappearing by spring or with treatment.
Possible causes include lower sunlight exposure and vitamin D absorption, along with hormonal changes like increased melatonin (sleep regulator) and decreased serotonin and norepinephrine (mood chemicals).
Here's how to combat winter blues:
- Stay active: Walk outdoors, listen to music, or join a friend - sunlight and exercise boost mood by increasing endorphins, serotonin, and vitamin D.
- Eat a Mediterranean diet: Plenty of vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil; sea fish, chicken, eggs, and fermented dairy.
- Boost mood with these 6 foods: Banana, kiwi, avocado, oatmeal, and legumes - they support serotonin production and the nervous system.
- Try calming herbs in hot water: Chamomile, white sage, lemon balm, and lemon verbena. (or get them as tea)
- Relax with touch therapy: Reflexology and massage provide calming, supportive, and strengthening effects.
Remember, consistency is key. By incorporating these tips into your routine, you can navigate the winter blues and thrive amidst the shorter days.
