5 simple tricks to combat the winter blues
It's cold, it gets dark early and then there's Corona. Have you already caught the winter blues? There's something you can do about it, even at this special time.
The hormonal balance is out of kilter
The lack of daylight in winter reduces the production of the "happiness hormone" serotonin. The increasing darkness also leads to an increased release of the sleep hormone melatonin. As a result, we feel listless and listless despite getting enough sleep. This is generally referred to as the winter blues.
Here are the 5 best tips on how to get over 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. Biology will do the rest.
When sunlight hits the human skin, the body releases happiness hormones or endorphins. One of these happiness hormones is called serotonin.
For example, it increases our general sense of well-being. Serotonin is produced with the help of vitamin D, which is formed when sunlight hits our skin, for example. It is therefore advisable to fill up your vitamin D stores in the warmer, sunnier months. According to experts in northern Europe, just 20 minutes of sunshine a day is usually enough.
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 to make you happier than you think - and I'm not just talking about chocolate. Our brain has to produce serotonin itself. To do this, it needs the amino acid trytophan. Dates, figs, cashews and dark chocolate, for example, are real happiness boosters with a high tryptophan content.
A lack of omega-3 fatty acids (which are responsible for transporting tryptophan into the brain) can also promote the winter blues. Many types of fish, linseed, meat, dairy products and walnuts are particularly good sources of omega-3 fatty acids.
However, a sad mood can also occur due to a lack of vitamin B reserves. These foods contain vitamin B and strengthen your nerves: wholegrain products, sesame seeds, spinach or broccoli.
But 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 lentils, cheese (Parmesan, Camembert), chicken and beef and 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. sport makes you active and lifts your mood
Gyms closed, courses canceled. So no sport? Don't accept this excuse. Even a long walk every day can be considered sport! And there have never been so many opportunities to try out new things with videos - whether it's yoga, Zumba, stretching exercises for more flexibility or workouts. It often costs nothing and you can learn a lot from it. Provided you don't push yourself too hard and are careful, especially at the beginning. You will soon notice that your strength and flexibility will increase and that you will enjoy it all by itself. And at some point, the corona-related restrictions will be over and you will be able to do sports with others in classes, studios and in the fresh air.
4. color for a better quality of life
Who says that spring cleaning doesn't have to be done until spring? Take a look at your home. Is there room for improvement? If so, what minor changes can you make to feel more comfortable? Does the kitchen need a new coat of paint or do your sofa cushions need new covers? Even if you only change very small things, this can already help to lift your mood. Sort things out. Make a resolution to sacrifice one old item for every new one you buy.
Caution: 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
My child's cold gave me one of my happiest days last winter. My son wasn't allowed to go to childcare center, but because the weather was so nice, we went out on the balance bike. He was allowed to decide where to go and clearly had a lot of fun. We let ourselves drift through the city in the bright sunshine and I discovered old and new things that I normally just walk past.
As we rush from appointment to appointment, we often forget the simple yet beautiful things in our lives. Children don't know this pressure yet and do what they feel like doing. So why not give in to this from time to time, when time allows, and look at the world through children's eyes. They will experience new things - guaranteed.
Note: In contrast to this, it also helps to create a schedule in normal everyday life. The structure helps you not to get too lost in the doldrums. Set yourself a small task every day that needs to be completed. This will increase your satisfaction and well-being.
