Seasonal depression – 5 aspects that function effectively – BRAINEFFECT

Are you suffering from seasonal depression? Because you also have a supply of vitamin D, the winter depression can also be seen. Découvrez 5 astuces facilement réalisables au sein de notre article BRAINEFFECT.

Table des matières

1. What is happening after a depression season?
2. 5 advices against seasonal depression
3. Conclusion
4. Sources

QUE SE PASSE-T-IL PENDANT UNE DÉPRESSION SEASONNIÈRE?

The part of the beginning of the day is the experience of a mauve humeur that is latent in the winter season. The depression winter, or trouble affectif saisonnier, is characterized by a humeur changeante, reconnaissable at a level of energy redundancy, a sentiment continu de malaise et a humeur dépressive , etc. Fréquemment, un besoin accru de sommeil et un appétit croissant accompagnent le blues de l'hiver.

You risk alors de gagner du poids and de vouloir vous calfeutrer chez vous, roulé en boule sous votre couette. Source in est la raison? The winter has a negative influence on your hormonal equilibrium and your immune system. A special edition of Acta Psychiatrica démontré ce qui se passe dans votre cerveau pendant this period et ainsi trouvé la principale cause de la depression saisonnière: the déclencheur de la mauvaise humeur est avant tout the manque de lumière.

The vitamin D , which is formed in the peau by the light of the soleil, is responsible for the production of the transporter of sérotonine 5-HTT, which is on tour four days after drinking the hormone of the bonheur: the sérotonine¹. There is no light source in the winter, so your corps will produce two sérotonine components and your humour will always fluctuate.

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ÉVITER LA DÉPRESSION SAISONNIÈRE AVEC MOOD

The manque de lumière crée également une other cause of winter depression. Your corps should be balanced internally during the winter months. The result is a perturbation of your rhythm every day, and the sérotonine, according to the reason for the light, is very liberating. En l'absence de lumière du jour, le corps produit plus de mélatonin - l'hormone du sommeil humain . This is the winter season when you are somnolent and apathetic.

Do you want to have a supply of vitamins D ? Before you see the heart, you can get a test of vitamins D by bandelette. Il vous permet de rapidement et facilement verifier votre aux de vitamine D dans le sang et ainsi prendre des mesures contre une éventuelle carence en vitamine D. Même si le manque de lumière et donc de vitamine D semble être la principale cause de la depression saisonnière, il existe d'autres facteurs qui peuvent influencer negativity for your humeur in winter. You can discover comments and remember effectively with nos 5 advices against winter depression.

Depression saisonnière hiver

5 CONSEILS CONTRE LA DÉPRESSION SAISONNIÈRE

5.1. Vitamin D

The vitamin D is, in fact, very important for its active function against winter depression. Can you say you have a fair exactness? Tout d'abord, vous devriez essayer d'obtenir assez de vitamine D de manière naturelle. A recent study effectuée from the University of Harvard has been prepared to expose itself to the soleil for 15 to 20 minutes per day to prepare the carences. During the course of the winter, it is rare to have a few minutes of sunshine, and this also means that the general temperatures are froided and difficult.

There are other options available for your needs, for example VITAMIN D3+OIL . The ideal doses of vitamins D3 and K2 contain non-renewable doses of sérotonine reserves, which also strengthen your immune systems. For optimal absorption, these ingredients are lost in the MCT oil, the variety being 1 to 2 gouts per day, sufficient to augment your reserve of vitamins D.

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5.2. Luminotherapy

Another remedy to combat winter depression is to appeal to the luminotherapy . In effect, it is used to treat seasonal depression . This solution combats the effects of winter fatigue and compensates for the lack of light even when exposed to winter. You can, for this fair, use a lamp of luminotherapy..

The luminotherapy lamps are extremely luminous and between 2,500 and 10,000 lux. A titre de comparison: the éclairage normal d'une pièce n'est que de 300 à 500 lux. The lumière arrives at the level and the rétine, which creates a reaction to the body, and reduces the production of the mélatonine. C'est pourquoi, this therapy is particulièrement recommandée the matin . The excès de mélatonine de la nuit is ainsi réduit par la luminotherapy, ce qui entraine une amélioration positive de l'humeur.

5.3. Sports

A study at the University of Brasilia begins the exercise for the soul of the winter depression symptoms based on the cocktail of hormones and neurotransmitter liberation during the exercise . The activity is not dependent on the hormones of high levels of sérotonine , but also on dopamine and adrenaline.

Peut-etre l'avez-vous déjà remark: you êtes plus éveillé and the best humeur after a séance de sport. There is nothing to be done about the exercise during the two hours in the gym room. You can choose the sport that you prefer and adapt the activity to your level of physical fitness. A séance de jogging is également suffisante, the main étant de stimuler votre cardio. In this case, the sport is a quick and easy way to fight the depression season !

BRAINEFFECT HACK: Have you ever had an endormir after a sports séance? Notre spray naturel à la mélatonine , l'hormone naturelle du bonheur, vous aide à vous endormir rapidly avant le coucher et est sans accoutumance.

SLEEP SPRAY POUR DORMIR VITE ET BIEN

5.4. Americans

Même s'il tentant de rentrer directement à la maison après le travail et de passer la soirée sur le canapé, il est fortement conseillé de rester actif et de maintenir vos social contacts . When you discuss with your friends or your family, the words are better compared to the blues of the winter.

Do you want to open a series of hormonal and neurological reactions? The endorphins libèrent progressivement and you are rendent heureux. Et si l'appel du canapé is trop fort: invitez simply vos amis à se joindre à vous!

5.5. Nutrition

A second effect of winter depression is an augmentation of the appetite. Il est donc doublement important de faire attention à ce que vous mangez, car pendant les mois d'hiver principalement, les aliments sains ont la vie dure. En particulier, the appport en vitamines is souvent insuffisant en winter, car les fruits et légumes sont moins souvent consommés, en faveur de la raclette par example.

Par chance, the existence of good alternatives that you get les vitamines and les antioxidants les plus importants, meme en winter. Il s'agit notamment de la citrouille, de la patate douce et du navet . If you have a regime from nothing, you can also eat chocolate without a strong conscience, which contains tryptophanes , an acidic amino acid that produces sérotonine. Ideally, you can opt for the black chocolate , in the teneur en cocoa and don't forget to tryptophan est plus élevée.

BRAINEFFECT HACK: Achieving a balanced diet and recovering the blues of winter without the pinch of the tête, the complement of ANTIOXIDANTS combines the best of 19 fruits and vegetables : an apport coup de pouce en vitamines, which also reinforces your immunitary system Decisive role for your humeur.

3. CONCLUSION

During the winter, throughout the days of the year, your corps of vitamins D will be produced by the light of the soleil. S'il n'en reçoit pas sezz, il en résultera un sous-approvisionnement en sérotonin, l'hormone du bonheur. You now have a sensation of sadness and mal-être also appelée seasonal depression.

Pour y remédier, you can vous approvisionner en vitamine D via une alimentation riche en vitamine D, la luminothérapie ou les compléments alimentaires. For your friends or faire du sport contribute également à libérer des endorphins, qui contributor à a sensation de bonheur.