How can we Prevent And Avoid Winter Depression

In winter, the weather is cold and gloomy, and people’s mood is easily affected. The season will take away our happy mood and positive attitude. Beware of “depression” in winter. The survey found that some people are prone to depression, lethargy, lethargy and other phenomena in winter. This is called winter affective disorder in medicine, and it is more common in young people, especially women. After entering the winter, the weather is getting colder and colder, which inhibits and reduces the metabolism and physiological functions of the body, slows blood circulation, and causes insufficient blood supply to the brain.

The main cause of seasonal depression is the reduction of sunlight exposure after winter, and the human body does not adapt to changes in sunlight time, which leads to circadian rhythm disorders and endocrine disorders. People with seasonal affective disorder have more melatonin than the average person in their bodies, which can affect their mood.

It is estimated that 10–20% of people worldwide are affected by seasonal depression. People who live in higher latitudes are more likely to experience seasonal depression, and the mood disorder is four times more likely in women than in men. In general, the chance of seasonal depression decreases with age, 18 to 30 years old is seasonal depression

The main factor for the occurrence of winter depression is the lack of light in winter, so increasing the time of sunlight exposure and outdoor exercise has a good effect on preventing the occurrence of winter depression. At the same time, regular participation in outdoor sports can activate the body’s immune factors, improve the activity of brain cells, and can also strengthen the body’s metabolic function and eliminate excess metabolites and toxins in the body, thereby effectively preventing depression. Take 15 to 30 minutes of outdoor walks in the sun every day. Adequate light helps the body to secrete serotonin, making people feel happy, while reducing the secretion of melatonin and reducing sleepiness.

Try to turn on all the lighting devices in your home or office every day, so that the whole working and living environment is very bright. Living in well-lit conditions can enhance a person’s excitability while reducing or eliminating depression. The short light time in winter is an important reason for depression. Studies have found that when night falls, the secretion of melatonin from the pineal gland of the human brain is enhanced, which affects people’s mood, and light inhibits the secretion of this hormone. Therefore, prolonged light exposure can prevent and alleviate winter affective disorders, and is also beneficial to health.

For people with depressed constitution, one thing that cannot be done is to watch those romance dramas and bitterness dramas. The more you watch bitter dramas, the more depressed you will be in your heart, and then you associate the unfortunate events in the TV series with yourself, making yourself even more uncomfortable. On the contrary, listening to cross talk and watching comedy shows can help improve your mood and relieve depression and anxiety.
Eat a healthy diet and supplement with vitamin D. Vitamin D contributes to the synthesis of serotonin, and you can eat more foods rich in vitamin D, such as egg yolks, nuts, milk, lean meat, animal offal, seafood, etc. Also, eat more protein-rich foods. Reasonable collocation and increased nutrition: In winter, the human body’s resistance is low. Properly increasing the food rich in nutrients and carbohydrates can increase the body’s resistance, increase the vitality of the human body, and reduce depression. For example, eat more fresh vegetables and fruits rich in vitamin C, as well as beans, peanuts and animal offal rich in vitamin B1 and vitamin B2. Diabetics should not eat sugar. In a cold environment, the oxidation process in the body is strengthened, and the body needs high heat. The lack of vitamin C and B vitamins not only affects the body’s ability to resist cold, but also affects people’s brain function and mood. Therefore, in winter, eat more fresh vegetables and fruits rich in vitamin C, as well as beans, peanuts and animal offal that are rich in vitamin B1 and vitamin B2.

Maintain a regular and adequate sleep combination of work and rest

Rhythm disorders can cause emotional disorders from both physiological and social perspectives, so developing a good routine is the basis for ensuring a good mood. Fixing the time to go to bed and getting up, reducing staying up late, avoiding the intake of stimulant substances such as coffee and strong tea before going to bed, avoiding strenuous activities, and listening to soothing music to help you sleep are all effective measures to ensure a good sleep.

Increase exercise: Through physical exercise, the blood flow of the coronary arteries is significantly increased, thereby ensuring the blood oxygen supply of the brain, heart and other important organs, making people energetic. Exercise can also reduce tension, anxiety, depression and other states caused by autonomic dysfunction. In your spare time, go for a walk, run, practice Taijiquan, dance fitness dance, etc. in a place with fresh air and spacious venues, get close to nature, and reduce tension, irritation, anxiety, depression and other states through appropriate exercise. Increase the concentration of endorphins in the brain and keep people in a full state of mind.

, fitness and diet are also good coping strategies. Fitness can strengthen your physique and allow your body to better adapt to the environment. Appropriate diets can also boost your enjoyment, such as hot pot and barbecue, which are both good food and a great opportunity for people to interact socially.

Getting a good night’s sleep has many benefits. First, maintain a regular sleep-wake cycle. Try to go to bed at the same time every night and set your alarm at the same time every day. That means no slacking off on weekends either. It’s important to note that it can take up to four days to recover for every hour of “sleep debt” owed. So, waking up at the same time helps your body adjust and start feeling sleepy naturally.

Second, avoid stimulating activities within an hour of bedtime, and avoid stimulating beverages such as coffee at night. Don’t drink alcohol either. Although alcohol can help you fall asleep, it can disrupt your sleep cycle. You can try meditating, journaling, listening to music or radio, reading a book.

Finally, don’t indulge in negativity, divert your attention appropriately, and do more things that make you feel happy. When people are depressed, it is easy to be immersed in negative thoughts or emotions. At this time, they should consciously shift their attention and do other things, such as listening to music, planting flowers, chatting with friends, etc., which will help to enhance the sense of happiness .

In order to have a happy and active life, in addition to good physical quality as the foundation, it is also very important to learn to self-regulate and improve self-discipline. When you encounter difficulties, do not escape, and actively find ways to solve them; if you are in a bad mood, go out for a walk, open your mind in nature, or talk with friends, listen to music, and relieve depression in your heart.

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How can we Prevent And Avoid Winter Depression - /10


In winter, the weather is cold and gloomy, and people's mood is easily affected. The season will take away our happy mood and positive attitude. Beware of "depression" in winter

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