5 simple tricks to combat the winter blues
Winter is just around the corner - and with it cold, gray weather and short days. It's no wonder that many people's mood and energy levels drop. You may also be feeling the winter blues slowly making itself felt. The good news: with a few simple tricks, you can get your zest for life back and actively shape the dark season.
The hormonal balance is out of kilter
We often lack daylight in winter. As a result, less of the "happiness hormone" serotonin is produced, while the sleep hormone level rises. The result: you feel listless and listless, even though you actually get enough sleep. This is the so-called winter blues - a completely normal phenomenon.
5 tips to help you overcome the winter blues quickly
1. daylight against the winter blues
Even if we have little of it in the winter months, sunlight or daylight is the number one happiness booster. If your mood is low, wrap up warm and get out into the fresh air. Your body will do the rest.
When sunlight hits human skin, the body releases happiness hormones, also known as endorphins. One of these happiness hormones is called serotonin.
It helps to increase general well-being, for example. Serotonin is produced with the help of vitamin D, which is formed when sunlight hits our skin. It is therefore advisable to fill up your vitamin D reserves during the warmer, sunnier months.
According to experts, 20 minutes of sun exposure per day is generally sufficient in Northern Europe.
Attention: If you think that going to the solarium is enough, I'm sorry to disappoint you. Although the sunbed warms our body, it has no effect on serotonin production. The desired hormone can only be produced when our eyes are open and exposed to light. However, the UV rays from the sunbed damage the eyes, so this attempt to compensate for a lack of light is strongly discouraged.
2. the right diet is important
A healthy, balanced diet helps make you happier than you might think—and I don't just mean chocolate.
tryptophan
Our brain has to produce serotonin itself. To do this, it needs the amino acid tryptophan. Foods that are true happiness boosters with a high tryptophan content include:
- dates
- figs
- cashew nuts
- Dark chocolate.
omega-3 fatty acids
A lack of omega-3 fatty acids (which are responsible for transporting tryptophan to the brain) can also contribute to the winter blues. The following foods in particular are good sources of omega-3 fatty acids:
- types of fish
- flaxseed
- meat
- dairy products
- walnuts
vitamin D
However, a sad mood can also be caused by a lack of vitamin B reserves. These foods contain vitamin B and strengthen your nerves:
- whole grain products
- sesame
- spinach
- broccoli
tyrosine
However, there are also foods that wake you up and put you in a good mood. These contain the protein building block tyrosine. It is found, for example, in
- lenses
- Cheese (Parmesan, Camembert)
- Chicken and beef
- cashew nuts
Caution: Even if it is not harmful to eat foods that contain serotonin themselves (such as bananas), it is not enough just to eat them. Only the serotonin produced in our brain makes us happy.
3. exercise lifts the mood
Sport and exercise are real mood boosters—and you don't need an expensive gym membership to enjoy them. Often, a long walk in the fresh air is enough to clear your head.
Take advantage of the wide range of free online offerings, such as yoga classesor workouts. Maybe you feel like going dancing or to the movies again?
Tip: The most important thing is to keep moving and find something you enjoy. You will be surprised how quickly new energy and joie de vivre return when exercise becomes an integral part of your everyday life.
4. color for a better quality of life
Why wait until spring cleaning? Take a look around your home: is there anything you would like to change? A fresh coat of paint, new pillowcases, or simply decluttering— small changes can have a big impact and lift your spirits.
Tip: Avoid making changes just for the sake of it. This increases the risk of quick displeasure. It is therefore better to take small steps than too big ones.
5. learning from the children
As we rush from appointment to appointment, we often forget the simple yet beautiful things in our lives. Children are not yet familiar with this pressure and do whatever they feel like doing. So why not give in to this urge from time to time, when time allows, and see the world through the eyes of a child? You will experience new things that will make you happy—guaranteed.
In contrast, it also helps to create a schedule for your normal everyday life. The structure helps you to avoid getting too caught up in gloominess. Set yourself a small task to complete each day. This will increase your satisfaction and well-being.
