Depression and Melancholia are frequent phenomena during the winter period. If you notice that you are more tired and depressed than during the summer months, there is a possibility that you suffer from seasonal affective disorder.

Even 10-20% of the world population suffers from this disorder, and many people experience a lack of energy and will to work during the winter. The cause is usually a lack of light, causing hormonal changes. When the pineal gland (endocrine gland) believes that it is dark, it releases the hormone melatonin, which has a hypnotic effect.

There are many signs of seasonal affective disorder:

• appetite changes, craving for sweets,
• weight gain,
• changes in sleep habits,
• avoidance of social situations,
• difficulty concentrating,
• irritability,
• reduced energy level.

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Tips for improving winter mood

Get outside

Make an effort to spend more time outdoors. Fresh air and a bit of daylight will keep you awake and increase energy levels.

Light up your home

Use lamps to make light more intense. You can also use candles enriched with citrus aromas. They will light up your home, give it a special atmosphere and spread citrus scents that encourage good mood.

Do not wear sunglasses

Wearing sunglasses during the winter will stimulate the pineal gland to release melatonin. It is common to wear sunglasses when the sun is shining, but we should remember that solar energy is the best medicine for bad mood.

Change your diet

The risk of seasonal affective disorder increases if you are missing any important substance in the body. It is important to eat a balanced and varied food. This way you will help the body to fight off colds and flu, but also reduce the risk of seasonal affective disorder. It is necessary to include plenty of fruits and vegetables, and it is best to eat them raw. Drink plenty of teas, fresh juices (non-carbonated), and eat more legumes and seeds.

Use supplements

Sun is known as the best source of vitamin D, which means that during winter we have to help ourselves by taking supplements. Vitamin B is responsible for the good mood and makes it easier to combat stress. Lack of vitamin B causes emotional instability and reduces the efficiency of the various physical processes. An intake recommendation for vitamin B is 50 mg daily.

Selenium, magnesium and iron are minerals that are important for reducing the risk of depression, anxiety and frequent mood swings. If you do not eat healthy, see a doctor and get advice about taking supplements to help you make up for the necessary substances.