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As soon as autumn knocks on the door, the temperatures drop and the days get shorter again, the mood of many people drops to zero. In this article we will show you how to exchange the autumn blues for a happy autumn.
Autumn is one of the most beautiful times of the year, which is ideal for long walks, saunas, wellness and sports. Some tend to have less drive at this time or are limp and need more sleep - these are just a few signs.
Going to work or school for many weeks in the dark and returning home in the dark leads to a long-term bad mood. Every year, many people fight their bad mood in the dark months, which even into the Winter depression can go. We explain the causes and how you can protect yourself against it.
What is the autumn blues?
Behind the autumn blues or winter blues is that Seasonal Affective Disorder (SAD). The illness is a Type of depression that occurs seasonally and lasts for at least two weeks. Doctors speak of SAD when it occurs for two consecutive years. Mostly does the disorder in the colder and darker seasons noticeable and dissolves in the spring, when the sun can be seen again for several hours.
In Symptoms are very similar to those of depression. The difference is that the signs change again with the changing season. Most often women, young adults and adolescents suffer from autumn blues.
Possible symptoms of autumn blues or SAD:
- Feelings of fear
- guilt
- mood swings
- worthlessness
- Stress
- irritability
- fatigue
- reduced libido
- Weight gain
- listlessness
- social withdrawal and less interest in activities that were once enjoyable
- difficulty concentrating
Causes: What are the triggers for the autumn blues?
But where does the low mood in autumn come from, which is accompanied by depression and listlessness? The factors this seasonally dependent disorder can differ from person to person.
People who live in parts of the world that have long winter nights and lack of light are more likely to be affected by the autumn blues or winter blues or winter depression, for example in the Scandinavian countries. So it is believed that light affects SAD.
In decreased solar radiation affects the natural biological clockthat regulates hormonal balance, sleep and mood. The balance of messenger substances Serotonin and melatonin change when there is a lack of light or when it is dark.
Then your body makes sure that Sleep hormone melatonin released becomes. This messenger substance is involved in the sleep-wake cycle and is formed in the pineal gland in the brain. Melatonin makes you tired and prepares you for sleep at night. In contrast to the production of the mood enhancer serotonin decreases.
Overcoming autumn blues: what can help against the gloomy mood?
Healthy lifestyle habits and a balanced diet can help reduce or even eliminate the symptoms of the autumn blues.
Even a little change of scenery or a new decoration with the The right colors can have a positive effect on you and influence your mood. Colors like yellow and orange are supposed to brighten the mood and red to energize. The colors go perfectly with autumn.
With these 14 tips you will find out how your mood can get better even when daylight is fading.
14 tips against autumn blues:
- Sport machen
- Alternating showers
- Wellness:
- Meditation
- Vacation
- Cuddling
- Spending time with loved ones
- smile
- Musik ceremony
- eat dark chocolate
- Eat superfoods
- Nootropics
- Light therapy
- Vitamin D3
Sport against autumn blues
Exercise is still the best medicine once the fall blues hit the mood. Instead of training in the musty gym, you should move your workout outside in the fresh air.
Through exercise, your body releases messenger substances such as endorphin, serotonin and dopamine that make you happy. In addition, physical activity in the fresh air strengthens the immune systemto you for example Infectious diseases to protect.
Just 20-30 minutes are enough to get the Increase serotonin levels to let and the distribution of dopamine to crank. If you are not a sports fan, you can also take a walk in the fresh air to do something good for your mood and health. A trip with friends or family is twice as much fun.
Tip: If you are outside in daylight, you can also fill up with some vitamin D on the side. It is best to use the hours at noon. Vitamin D is the sun's vitamin and the only one that your body can produce itself using sunlight. It is mainly used for the production of the happiness hormone serotonin.
Do you already know BRIGHT MOOD? It contains the natural serotonin precursors L-tryptophan and 5-HTP for serotonin production. Find out more here.
Alternating showers
A challenge for warm showerers that is worthwhile: showering with changing temperatures! With alternating showers you will definitely start the day awake.
If you start your day with a refreshing shower in the morning, give your body alternating stimuli with warm and cold water. This stimulates the circulation and stimulates blood flow. This has a positive effect on your immune system, your metabolism and your mood! Do two passes of this and start with warm water.
Wellness against depressed mood
Sounds easy - it is too. Wellness is the best remedy for the autumn blues. But what does wellness actually mean? There is no concrete definition. Translated, wellness means something like "feeling good".
So wellness can be anything that lifts the mood. For some, wellness means reading a good book, while others let yourself be pampered from head to toe. Massages, fragrant baths and packs, cosmetic treatments and visits to the sauna are also good for the soul.
With meditation through the autumn
If you want to increase your well-being and prevent the dreaded autumn blues, you should try meditation. Meditation creates more peace and serenityso that the cold, wet weather and the days that are getting shorter cannot harm you.
Meditating regularly can have positive effects on health. Meditation reduces the heartbeat and breathing so that your body and mind can calm down. Whether lying down, standing or sitting: How we meditate is ultimately irrelevant. The main thing is that we let our thoughts come to rest.
You can try not to think about anything, introduce yourself to your favorite place, or watch your breath. As long as you relax and feel good, it is balm for the soul. The more often and more regularly you meditate, the more resistant you become.
Swap autumn for summer
If you tend to be depressed in autumn, you should escape the uncomfortable season at least for a while. Take a little break and travel to the place of your dreams. Do you want to go to the sea? Or do you feel right at home in the mountains?
Vacation is no guarantee against the autumn blues, but it can create a better mood in advance if you just think about it. The autumn vacation has one more advantage: In the off-season you can save a lot of money that you can use for a wellness weekend in winter.
Cuddling as a mood booster
We don't necessarily have to spend a lot of money in order to prevent a mood dip and to cheat the autumn blues. The mere physical contact is enough to do us something good.
Unfortunately, most people cuddle far too little. Physical closeness helps. Because Touching should have an almost healing effect. Even just holding hands makes us happy.
As soon as we hug someone or are hugged, our body releases the hormone oxytocin. Oxytocin is a feel-good hormone that ensures a positive mood and also with Be in love or Sex plays a role.
It lowers the stress hormone Cortisol, thus counteracts stress and anxiety and lowers blood pressure. Regular hugs can even do that strengthen your immune system. One more reason to hug each other several times a day!
Spending time with family and friends
People who are with family and friends seem happier. That we're happier as soon as we surround ourselves with our loved ones more often, it is also due to the hormone oxytocin.
Interpersonal relationships are even said to reduce the risk of cardiovascular disease. They can also counteract depressive moods and increase life expectancy. A few more reasons to see your loved ones to give the autumn blues the cold shoulder.
Why a smile lifts the mood
Laughter is the best medicine. You probably know the saying - in fact there is something to it! It really works - try it out! As soon as we pull up the corners of our mouths, we laugh to the brain that we are happy.
In response, it releases happiness hormones that put you in a good mood. And the best thing is: the exercise works anytime - you need a positive mood for the natural mood does not.
Music instead of autumn blues
Everyone knows that as soon as you hear your favorite song, you automatically feel better. It has long been known that music has an almost healing effect. Even doctors and therapists use the sounds to treat stress and depressive moods.
In which way music influences the mind is not exactly known yet, but it is assumed that music addresses the reward system in our brain and thus produces the same effect as if we were eating chocolate.
The brain should respond particularly strongly to our favorite music by releasing more dopamine. The hormone strengthens wellbeing when the autumn blues troubles us.
Snacking on dark chocolate against autumn blues
Often times, people who have fallen into the autumn blues crave sweets and carbohydrates, which can lead to weight gain. Dark chocolate can be a real secret weapon against the fall blues. It's not only sweet and incredibly tasty - it also makes you happy.
The contained amino acid L-tryptophan is responsible for the positive moodwhich in turn is needed for the production of the happiness hormone serotonin. So also perfect against the next one Cravings. There is significantly more L-tryptophan in pure cocoa.
Incidentally, the amino acid is not only found in delicious chocolatey sweets - L-tryptophan is also found in high-protein foods.
The best sources of tryptophan include:
- Soybeans
- eggs
- Poultry
- Beef
With superfoods against the autumn blues
If you want to give the autumn blues the cold shoulder, you should rethink your nutrition plan. The nutrients contained in certain foods can not only be real comforters - they are also good for yours Immune system.
With the following superfoods you can strengthen yourself in the cold season and prevent a low mood:
- Nuts
- pears
- pumpkin
- plums
- cauliflower
- apples
- carrots
Nuts
They should be part of your diet. Not only are they a great source of omega-3 fatty acids, but they're also energizing and containing L-tryptophan, from which serotonin is formed. This makes them a natural mood enhancer!
Tip: You can start the day, for example, with a delicious and healthy breakfast with oatmeal, apples, nuts and cinnamon. Make sure you use Ceylon cinnamon.
pears
Autumn blues? Not with pears! Autumn is known to be pear season. The sweet-tasting fruit is not only extremely juicy - it is also contains many essential nutrients that are beneficial to your health.
The tannins and B vitamins contained in pears activate the brain cells, stimulate digestion and prevent inflammation in the gastrointestinal tract. By the way, pears are rich in folic acid.
pumpkin
Some like it - others put it outside the door on Halloween at the most. As soon as the pumpkin is on the menu more often, the autumn blues have no chance. He is packed with antioxidants, the autumn-ripe vegetable also contains beta-carotene, which is converted into vitamin A in the body. The phytochemicals can have a positive effect on brain function because it improves the interaction of nerve cells.
plums
In autumn there are many delicious types of fruit that you can consciously eat as a prevention against the dreaded autumn blues. Plums contain vitamins A, B, C and E, which strengthen the immune system.
The B vitamins contained are particularly important in autumn because they can have a calming effect on the nervous system. In addition, pectin and plant fibers stimulate digestion.
cauliflower
Did you know that cauliflower is an effective remedy for the autumn blues? The vegetables can not only be processed in many ways - they are also full of valuable nutrients that benefit your immune system and your health.
Cauliflower contains a lot of vitamin C, which strengthens your immune systemso that the cold and wet autumn cannot harm you.
apples
Apples are available all year round, but we can buy the nutrient-rich fruit from local farmers in autumn. Apples are rich in important nutrients, which is why they strengthen the entire immune system.
carrots
Similar to the pumpkin, carrots also contain abundant beta-carotene, which improve communication between brain cells and thus can have a positive effect on brain function. Carrots are not only suitable for nibbling in between meals.
In autumn they are also used to make juices or purees and used as an ingredient in delicious cookies or cakes. The nutrient-rich vegetables are definitely a remedy for the autumn blues.
Nootropics against autumn blues
With nootropics through the fall? Nice and good. But what are nootropics actually? Nootropics are natural plant compounds that can help you improve your mental performance.
Alpha GPC, Guarana, Huperzine A, 5-HTP and Brahmi are among the best-known nootropics that are usually offered as dietary supplements. The positive properties of these plant substances can be particularly useful in autumnif you are under fatigue suffer and feel energized.
The food supplements based on natural ingredients can either have a stimulating or harmonizing effect in order to be and remain concentrated, focused and productive even in autumn. You can also use our SHARP MIND with Vitamin B5 helps for focus and cognitive performance¹.
Use light therapy for autumn blues
Autumn blues can also be overcome with light therapy. You have to Use a daylight lamp for at least 30 minutes a dayto reproduce natural light.
Another treatment option is one Daylight alarm clock. This imitates the sunrise with the lightto stimulate the body's clock and thus wake you up.
Going to the solarium is not recommended, as only ultraviolet rays are absorbed through the skin during artificial sunbathing and not through the eyes. Incidentally, these should always be protected with special glasses!
The endorphins are only produced when the light reaches the brain through the eyes.
Vitamin D3 against the autumn blues
One of the most important and effective remedies for the autumn blues is vitamin D3 (cholecalciferol). We can actually create it ourselves with the help of sunlight, but we have to be outdoors if possible.
Especially around noon (between 11 a.m. and 15 p.m.) when the sunlight is particularly intense. In contrast to summer, sunlight is rare in winter, which is why we can fill up with significantly less vitamin D.
On top of that, many people are often in closed rooms, so that we take in far too little of it not only in winter but also in summer. Although the sun vitamin in the form of vitamin D2 (ergocalciferol) is also contained in many foods, especially in high-fat types of fish, the vitamin D content is extremely low.
Vitamin D is not only required for the absorption of calcium and phosphorus, but also supports the synthesis of serotonin.
Therefore, an additional intake of vitamin D3 in the form of a dietary supplement can be helpful both in winter and in summer to support well-being and the immune system.
You can find out more information about the benefits of vitamin D and the symptoms of a deficiency in our video:
Summary
Autumn blues arise largely because of the lack of light as the season gets darker. That leads to a very nice one Vortex in our hormonal balance. The sleep hormone melatonin is produced in the pineal gland and your serotonin level dropswhy you are tired, have an increased need for sleep and are not in a good mood.
Doctors call SAD if it lasts for at least 2 weeks and occurs for 2 years in a row. But as you can see, there are a lot of things you can do to avoid the fall blues. You no longer need to feel limp, start the day without drive, torture yourself to work and let negative thoughts drag you down.
Bad moods due to the dark season can now be a thing of the past for you. You can implement many little tips right now for the next few days, such as alternating hot and cold showers and enjoying the golden autumn with positive energy.
A healthy and balanced diet is also important. Reach for healthy snacks when you feel cravings for sweets and carbohydrates.
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¹Pantothenic acid contributes to normal mental performance. Vitamin B12 helps reduce tiredness and fatigue. ²Riboflavin helps protect cells from oxidative stress.