The dreary mood that we often have in winter is due to a lack of the hormone serotonin in the body. The day becomes shorter and less serotonin is produced. Researchers from Boston University have found that rhythmic movements, such as swinging a leg, tapping fingers or chewing gum, increase serotonin production. So in winter it's better to be restless and move more often.
It is also worth paying attention to nutrition and adding more products to your diet that contribute to the production of serotonin. Dr. Caroline Longmore, author of the book "The Serotonin Secret", suggests paying attention to the following products: turkey, bean sprouts, asparagus sprouts, sunflower seeds, lobsters, cottage cheese, pineapple, tofu cheese, spinach, bananas.
If winter is the time of year for you when it is cold, dark and damp, then, of course, the mood will be dark and cold. Here's what motivational coach Robert Ashton, author of the book "The Life Plan: 700 Simple Ways To Change Your Life For The Better" advises: try to focus on those entertainments that are available to you only in winter, remember that in summer you will regret that you didn't have time to try something in winter. Make a list of activities that can include such things as watching snowfall, skiing, ice skating, and you can finally read a book, sitting on the sofa under a blanket and pouring yourself a cup of cocoa with whipped cream. And dress warmer, you should always be comfortable!
Jeremy Slater, a psychologist at the London fitness club "The Third Space", says that for some reason people completely forget about their favorite activities in winter, and naturally this plunges them into despondency. Do not forget to set goals for yourself in winter, and, of course, achieve them. Then it won't seem long and boring.
Phenylethylamine, which is found in large quantities in blue-green algae, is a necessary mood-lifting chemical. Here's what nutritionist Kirsten Brooks says about phenylethylamine: "Phenylethylamine is the initial compound for some natural neurotransmitters. It stimulates the production of serotonin in the body and prolongs its life time. The use of blue-green algae as a biological supplement allows you to recover from depression faster."
If you feel chilly, colder than usual, if you want to drink something hot or dress warmly, then try calling a friend or meeting friends. It may seem strange, but researchers from the University of Toronto (Canada) believe that we get colder when we feel socially isolated or in a bad mood.
Dr. Michael Terman of Columbia University Medical Center found that exposing patients suffering from seasonal depression to negative ions can reduce symptoms of depression by 48 percent. Perhaps this is because negative ions increase serotonin levels. In winter, there are very few negative ions. The reason for this is central heating, stuffiness, fluorescent lighting, due to which a large number of positive aeroions are produced. The simplest ways to increase the concentration of negative ions: ventilate the room more often, install a humidifier and an air ionizer.
Winter conditions are extremely favorable for the development of domestic mold. Dr. Edmond Shenassa from the Brown Medical School believes that mold can cause a bad mood: "Mold toxins slow down the work of the part of the brain that is responsible for emotions, and we can take this for depression." If you find mold in your house, then urgently treat the affected areas with a chlorine solution.
Seasonal depression is associated with low melatonin levels. "If you don't sleep well, it means you have low melatonin levels," says nutritionist Kate Cook. Magnesium will help restore melatonin levels. Add more nuts, seeds and greens to your diet. And you can also try special oils-sprays with magnesium, which are applied to the skin.
Light is a natural source of good mood and a proven way to overcome winter depression. As Victoria Revel from the University of Surrey says, 15 minutes of the morning sunrise or a light bulb of daylight will be enough for some to overcome a bad mood. But for those who really suffer from seasonal depression, this amount of light may not be enough. Researchers from Laval University (Canada) have concluded that the retina of some people absorbs less light, i.e. at the same level of illumination, some will feel fine, while others will suffer from seasonal depression. A special treatment has been invented for these poor devils — light therapy.
Merry winter to you!
