How to deal with fatigue in winter? Three proven ways

Decem­ber 12, 2016, 09:32

The lack of sun in win­ter pro­vokes a depressed state and fatigue. If you find it dif­fi­cult to wake up in the morn­ing and you often feel tired and irri­tat­ed, you should try proven ways to improve your well-being.

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Just 30 min­utes of being in the “win­ter sun” can pre­vent the onset of depres­sion, experts are sure. Psy­chol­o­gist and psy­chi­a­trist David Ser­van-Schreiber, founder of Cen­ter For Med­ical Cen­ter Com­ple­men­tary Med­i­cine at the Uni­ver­si­ty of Pitts­burgh (USA) is sure that the sun’s rays affect the chem­i­cal com­po­nents of the ner­vous sys­tem that affect our behav­ior. This is espe­cial­ly notice­able in win­ter, when many peo­ple expe­ri­ence a lack of sun­light.

Accord­ing to sta­tis­tics, about 5% of peo­ple suf­fer from sea­son­al depres­sion, and anoth­er 15% — they note some dete­ri­o­ra­tion in their con­di­tion, which is asso­ci­at­ed with the onset of cold weath­er.

If weath­er con­di­tions are the rea­son for the dete­ri­o­ra­tion of well-being, every­one can help them­selves. Just be aware of some of the fea­tures of win­ter.

Vitamin D

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It is known that with­out ultra­vi­o­let radi­a­tion, the reac­tion lead­ing to the syn­the­sis of vit­a­min D is impos­si­ble.

This amaz­ing vit­a­min affects the immune sys­tem and mood. In addi­tion, vit­a­min D improves the body’s sus­cep­ti­bil­i­ty to mag­ne­sium, the lack of which leads to a dete­ri­o­ra­tion in phys­i­cal con­di­tion, insom­nia and increased anx­i­ety. There­fore, in win­ter, peo­ple who com­plain about fatigue and depres­sionmost often suf­fer from a lack of sun.

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How to help your­self in this case? You can par­tial­ly replen­ish the lev­el of vit­a­min D at the expense of ani­mal prod­ucts. You should include fat­ty fish in your diet. Prefer­ably twice a week. You can also take vit­a­min D cap­sules while reduc­ing your intake of dairy prod­ucts. Why? An excess of cal­ci­um reduces the lev­el of vit­a­min D in the blood.

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Hormone of happiness

In order not to fall into depres­sion, it is also worth reg­u­lat­ing sero­tonin lev­el - the hor­mone of hap­pi­ness in the body. Include in your diet foods rich in tryp­to­phan — the amino acid from which sero­tonin is formed, and you will imme­di­ate­ly feel bet­ter! It is impor­tant that dates, bananas, figs and dark choco­late are present in your diet every day in win­ter.

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Luminotherapy

Anoth­er way to com­bat sea­son­al depres­sion is luminother­a­py. In prac­tice, this ther­a­py is the pres­ence of a per­son in front of a screen that illu­mi­nates the face. At this time, you can safe­ly go about your busi­ness, such as read­ing. How long is the ses­sion? It depends on the inten­si­ty of the lamp and the dis­tance it is from the face.

Morn­ing is the best time for luminother­a­py. First­ly, the ses­sion does not last long, and sec­ond­ly, it gives a quick effect. 30 min­utes of lamp oper­a­tion is enough, with an inci­dent light of 10,000 lux (a unit of sun­light). If the lamp inten­si­ty is low­er, you can leave it on for a longer time.

Also, the required lev­el of sun­light can be achieved using oth­er arti­fi­cial light­ing. With this you will be helped by “full spec­trum” lamps, the illu­mi­na­tion of which is as close as pos­si­ble to sun­light. Thus, a grad­ual increase in the light­ing of the room con­tributes to a more com­fort­able awak­en­ing and well-being for a long time. Choose which way suits you.

Author: Every­thing will be fine

Source: YouTube

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