Do your spirits sink with the falling temperatures? Then it's time to act, because preventing winter depression is very easy. Our 9 tips against the winter blues will help you stay in a good mood despite the icy season and dark days.
Is winter depression a real depression?
If you feel listless in winter and have an excessive appetite for sweets as well as a pronounced need for sleep, then winter depression could be behind it. And you are not alone in this. According to estimates, about 3 - 10% of the European population suffer from this mood disorder. As the name suggests, this is a seasonally occurring emotional disorder. It usually begins with the falling leaves in autumn and ends in spring, when the days get longer and the weather becomes more pleasant again. Besides winter depression, there is also the winter blues. This is basically a mild form of winter depression.
However, not every depression that occurs in the dark season is automatically a winter depression. Of course, classic depressions are also possible. But the symptoms are different. In classic depression, most people have a reduced appetite and insomnia. In winter depression, the opposite symptoms occur. If you are unsure, you should consult a doctor. Both variants should be medically clarified and you may need therapy.
9 tips to prevent winter depression
Now that you know what winter depression is, and if the symptoms from previous years seem familiar to you, do it differently this year. Use our tips to counteract the blues during the dark days.
Tip 1: Sun and light
Use every ray of sunshine you can find. Because a lack of light is one of the main causes of winter depression. Even if some clouds have covered the sun, your health and mood will benefit from the natural light. Alternatively, you can also sit in front of a daylight lamp (10,000 lux) for about 30 to 40 minutes in the morning. Light is so important for our body because it is involved in the regulation of hormones. The balance between melatonin and cortisol, which controls the sleep-wake rhythm, is influenced by light. Melatonin is produced when there is a lack of light and makes us tired. Therefore, it is not surprising that we have a greater need for sleep in winter.
Tip 2: Vitamin D - sunshine in a capsule
Closely linked to sunlight is the formation of vitamin D in the skin. In fact, we cover a large part of our needs through the body's own production in the skin and only a small part through food. In this country, however, this is difficult in winter, because the sun is not only rarely seen, but also at an unfavorable angle. The sun's energy is then unfortunately not enough for vitamin D production. Thus, a vitamin D deficiency is not uncommon in winter. This has consequences for our health. Our bones need the sun vitamin. Mood swings and a weakened immune system can also be symptoms. Therefore, you should ensure an adequate supply of vitamin D in your diet or use vitamin D supplements.
Tip 3: Serotonin - the happiness hormone
Serotonin is a neurotransmitter that ensures a good mood. However, this neurotransmitter is also the starting substance for melatonin, which is increasingly produced in winter due to the lack of light. The result can be a serotonin deficiency. Your body tries to compensate for this by signaling a craving for sweets to your brain. This is because sugar facilitates the production of serotonin. However, constant snacking is not a solution, because sugar can lead to diseases such as diabetes. Foods that contain the amino acid tryptophan, together with carbohydrate-rich meals, also increase serotonin production.
If you want to know more about tryptophan, then our article "L-Tryptophan - Function, application and sources" is interesting for you.
Tip 4: Get moving in your everyday life
Exercise and sport are always a good idea. Not only do you activate energy and do something for your health, but physical activity also releases endorphins. These put you in a really good mood and drive away the winter blues in no time. Fight your inner couch potato and let's go. How about a winter walk, for example?
Tip 5: Enjoy company
Meet up with people who make you feel good and go on a nice trip together. But you can also bake Christmas cookies or prepare a delicious dinner with friends or family at home. Scientists agree - social contacts lift our spirits and are crucial for preventing depression.
Tip 6: Healthy eating
With a balanced diet, you provide your body with all important vitamins and minerals every day. This keeps your body vital and your psyche strong. Especially B vitamins ensure a normal function of the nerves and support energy production. With Vitamin B Complex from CLAV, you cover your daily needs for B vitamins. Our products are free of animal ingredients and therefore also suitable for a vegan diet.
Tip 7: Laughter
Laughter is and remains the best medicine, especially if you want to prevent winter depression. So spend time with things that make you smile. Ideas? - Laughter yoga, meeting friends or watching a comedy.
Tip 8: Reduce stress
Stress can also be a trigger for winter depression. Classic stress management through breathing exercises, meditation and sport can therefore also help to improve your mood. In addition, natural plant substances have a relaxing effect. For example, use the effects of Siberian ginseng, griffonia and ashwagandha from BALANCE and find your inner peace.
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Tip 9: Do as the people in Scandinavia do
Depending on the location, the sun in Scandinavia may not rise for two endlessly long months. But why don't all people there fall into a deep depression? The answer is that they make it "koselig" for themselves. This means, more or less, that you make yourself really comfortable at home. With beautiful decoration, candles, scents and your favorite music, you can also find pleasure in the cold season.
Preventing winter depression: Conclusion
If you can barely get out of bed between autumn and winter, feel sad and have a particular craving for sweets, then winter depression could be the cause. However, you can prevent this. Sunlight, vitamin D, serotonin, exercise, a healthy diet, laughter, stress reduction and coziness are ways to combat the blues. Now ensure a better mood in the cold season. You can find useful products for this in our shop → more well-being.
All our articles are written by nutritionists and checked for content quality by subject matter experts.
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