Why are we Often Depressed in Winter? Best Anti-Gloom tips for this Winter

Researchers at the National Institutes of Health (NIH) discovered in the 1980s the body's strong dependence on daylight. Their research has confirmed that the lack of light during the winter can cause mood disorders. The light blocks the secretion of melatonin, the sleep hormone, and promotes the secretion of serotonin, a hormone that acts against depression.

Today, more than 18% of the Quebec population and more than 15% of the French population suffer from winter blues, which, when symptoms persist, can become a seasonal depression.

The symptoms of winter blues make everyday life more difficult. Fatigue, lack of drive, a tendency to remain locked up, laziness, gloominess, melancholy and boredom tend to be felt ... but are not irremediable. Discover our tips to fight the blues of the winter blues.

Practice a Physical Activity

The morning walk should be an automatic reflex! Enjoy the daylight that promotes the secretion of serotonin by walking for 15 to 20 minutes. The fresh air will also start the day off right!

In addition to waking even the most sleepy, walking is recommended to be in good health. Moving allows you to detoxify your body, reduce your stress level and feel better about yourself. Daily low or medium intensity physical activity is recommended as well as 1 to 2 weekly sessions of high intensity physical activity.

Ease your Environment

The music. Even if the lyrics of melancholy songs are very beautiful and pleasant, they do not always cheer our days! Listening to catchy music, with a rhythm that makes you want to dance, makes you feel happier and more motivated throughout the day. For more information, see also our music therapy file.

Clothes. Against the winter blues, it is advisable to focus on bright colors and avoid wearing gray or black every day, colors that are not always synonymous with good mood. Even if the sun is not there during the winter, do not hesitate to wear bright colors that will put a little summer in your day to day and in the lives of people you rub shoulders.

Banking on food

In summer, sun exposure can provide up to 90% of the recommended daily intake of vitamin D. In winter, the risk of deficiency is higher:

It is therefore advisable to overcome the lack of sun by having a diet rich in this vitamin. Indeed, a lack of vitamin D could be responsible for depressive symptoms, according to the journal International Archives of Medicine. To do this, rely on salmon, tuna, trout, herring, cow's milk and soy beverages which are excellent sources. If a vitamin D deficiency is identified, dietary supplements can also be taken. For healthy people under 50, a dose of 400 IU to 1000 IU (10 to 25 μg) of vitamin D daily is recommended. For people over 50, it is recommended to take a supplement of 800 IU to 2000 IU (20 to 50 μg) of vitamin D daily.

Then, combinations of herbs such as St. John's Wort, an antidepressant, and rosemary, an antioxidant and stimulant of the nervous system, help regulate mood and prevent depression. Just boil a cup of water and infuse for 10 minutes a tablespoon of rosemary leaves and a tablespoon of St. John's wort flowers. This herbal tea can be consumed two to three times a day.

Try Light Therapy

The light therapy gives good results on the winter blues. It is a question of daily exposure to the white light of a lamp studied to imitate that of the sun.

Light therapy artificially favors the secretion of serotonin and can restore the disturbances of the biological clock and mood disorders. This treatment is considered a reliable medical remedy and is recognized by the scientific community.