WINTER DEPRESSION: WHAT HELPS AGAINST THE WINTER BLUES?

Listless, listless and exhausted: this is how those affected describe winter depression. They find it difficult to concentrate and would prefer to just lie in bed in the morning and hibernate until spring arrives. Many feel depressed or irritable, everything gets on their nerves and they would prefer not to see other people at all. In addition, quite a few develop an increased appetite and turn to sweet or fatty snacks to comfort their souls. It's no wonder that many a fat pad forms, which has to be worked down again in the spring. Some people also develop an affective disorder, i.e. have pronounced mood swings with highs and lows in winter.

Doctors refer to winter depression as seasonal affective disorder, or SAD for short. Winter depression is probably triggered by the lack of light in the darker months of the year ¹. our day-night rhythm is controlled by the hormones melatonin and serotonin. The pineal gland is responsible for controlling and releasing both hormones. If daylight falls on the retina of the eye, the production of the sleep hormone melatonin is suppressed.

The short, cloudy days in winter mean that the body also produces more melatonin during the day, while serotonin levels fall at the same time. Serotonin is considered a wake-up and happiness hormone, so a deficiency makes you tired and clouds your mood. Serotonin deficiency is probably also the cause of cravings for sweets, as they contain tryptophan, a precursor of serotonin. When the days get longer and brighter again in spring, serotonin levels rise again and winter depression usually disappears.

Winter depression is a seasonal depressive disorder. Unlike classic depression, it does not require a genetic predisposition. The symptoms of winter depression and classic depression are very similar, but there are also differences. For example, persistent tiredness and cravings for sweets are not typical signs of normal depression. Instead, conventional depression tends to manifest itself through a lack of appetite and sleep disorders.

In fact, genuine winter depression is not very common. The widespread winter slump is more due to the winter blues, which doctors refer to as a mild form of winter depression - experts therefore also speak of subsyndromal seasonal affective disorder, or s-SAD for short.

If the symptoms of winter depression noticeably affect your everyday life and reduce your quality of life, you should consult a doctor. They can find out whether it is a winter dip in mood, i.e. the winter blues, or a serious winter depression. The treatment of choice for genuine winter depression is usually light therapy ².

In light therapy, patients are exposed to a 10,000 lux light source for around 30 minutes every day. For comparison: in summer, sunny daylight reaches up to 100,000 lux. Improvement often occurs quickly as hormone levels return to normal. In severe cases, treatment with antidepressants, so-called selective serotonin reuptake inhibitors (SSRIs) or psychotherapy can also be considered

You can often prevent winter depression and chase away the annoying winter blues with a few tips. You should pay attention to these:

Exercise: Moderate endurance training in the morning gets your circulation going. Jogging, Nordic walking, cycling or walking in daylight brightens your mood.

Light: Daylight lamps are commercially available that can be used for light therapy at home. However, they should only be used in consultation with a doctor.

Nutrients:Magnesium is important for nerve health. Vitamin D, tryptophan, omega-3 fatty acids and B vitamins are also good for serotonin levels. In addition to a healthy diet with plenty of nuts, avocados, bananas and fish, natural supplements can also ensure you meet your needs.

Structure: Especially in winter, we often tend to live into the day. Instead, make plans and create a clear daily schedule that gives you structure.

Social contacts: We often isolate ourselves in winter. Instead, make specific appointments with friends, do something together - or simply pick up the phone if you're too tired.

Dogs: Dog owners need to go for a walk every day, even in winter, plus the furry companions take your mind off things. If you don't have a dog of your own, you may be able to find a foster dog in the neighborhood - or volunteer at the local animal shelter.

Winter project: Button up a special project for the winter that will keep you busy. A creative craft project, repairs to the house or finally starting violin lessons - you're sure to think of something!

Many of us get the winter blues - but if you understand where the gloomy mood comes from, you can actively do something about it. The most important factors are plenty of daylight, fresh air, sufficient exercise and a balanced diet with sufficient nutrients and plenty of vitamin D. If the symptoms get out of hand, a doctor should be consulted - even genuine winter depression can usually be cured quickly with targeted light therapy.

Sources:
¹Article "Winter depression" on Apotheken.de, link:https://www.apotheken.de/krankheiten/4661-winterdepression

^2Article"Light therapy helps against winter depression" on NDR, link: https://www.ndr.de/ratgeber/gesundheit/Lichttherapie-gegen-Winterdepression,lichttherapie100.html