Let's prevent autumn depression. Exhaustion, fatigue, loss of energy, lethargy, apathy... are the first symptoms of chronic fatigue, behind which depression is most often hidden. Many people feel this way during autumn, which is mainly attributed to the change in weather, lack of sunlight and shorter days.
Seasonal depression does exist as a type of affective disorder and is considered one of the most widespread problems today. In the brain, there is a drop in the level of serotonin - the hormone of happiness, which can be provoked by chronic fatigue and stress.
In the following text, we will give some tips for preventing autumn depression through a combination of exercise, nutrition and positive habits for maintaining mental health.
Balanced nutrition for a balanced mood
The link between diet and mental health is becoming more apparent as research deepens. A diet rich in nutrients not only supports physical health, but also has a significant impact on brain function and mood stability. It is crucial to understand how certain foods can positively affect mental health, especially when it comes to preventing seasonal depression.
One of the most important elements of a balanced diet for a balanced mood are omega-3 fatty acids. These essential fats are crucial for the proper functioning of the nervous system and support for healthy brain function. Eating foods rich in omega-3 fatty acids, such as fish like salmon, sardines, or flaxseed, has been linked to a reduced risk of depression. These fatty acids play a role in regulating neurotransmitters in the brain, including serotonin, which is responsible for feelings of happiness and contentment. Through regular consumption of these foods, we can support a stable and positive emotional state.
Also, vitamin D plays a key role in maintaining mental health, especially during the winter months when there is less sunlight. Vitamin D deficiency is associated with mood swings and an increased risk of depression. This vitamin is necessary for the proper functioning of the brain, regulation of neurotransmitters and stabilization of the emotional state. In order to ensure proper intake of vitamin D, we should rely on a diet that includes fish, eggs, mushrooms and fortified foods. Also, being in the sun in the winter months can contribute to the synthesis of vitamin D in the skin.
Exercise as a shield against depression
More and more research confirms the beneficial effect of physical activity on mental health. Exercise is not only essential for maintaining physical fitness, but has also been shown to be an extremely effective way to raise levels of neurotransmitters that directly affect mood.
Serotonin and endorphins: hormones of happiness
Physical activity stimulates the secretion of neurotransmitters such as serotonin and endorphins. Serotonin is known as the "happiness hormone" because it plays a key role in regulating mood, sleep and appetite. Endorphins, known as the "hormones of pleasure", create a feeling of euphoria and reduce the sensation of pain. Increasing the levels of these neurotransmitters through exercise can positively affect feelings of happiness, well-being and satisfaction.
Reduction of symptoms of depression and anxiety
Regular exercise has been shown to be extremely beneficial in reducing symptoms of depression. Activity stimulates blood circulation, increases the supply of oxygen and nutrients to the brain, and stimulates the growth of new nerve cells. These effects contribute to improved mood, energy and cognitive function.
Also, exercise can reduce anxiety levels, contributing to a sense of calm and control.
Physical activity does not have to be intense to have a positive impact on mental health. Walking, cycling, yoga or even light workouts can bring significant benefits. It's important to note that consistency is key – regular exercise can create long-term effects on mental health.
By integrating physical activity into your daily schedule, you can provide your body with the means to cope with stress, maintain mental health, and achieve a positive emotional state.
A total holistic approach to the prevention of seasonal depression
In dealing with seasonal depression, a holistic approach that integrates a healthy diet, regular exercise and mental health care can be the key to achieving balance and well-being. Through a holistic approach, you can prevent the symptoms of seasonal depression and feel better during the changing seasons.
Healthy eating for the soul
Proper nutrition is the basis of any holistic approach. Focus on eating a diet rich in fruits, vegetables, whole grains, protein and healthy fats. These foods provide nutrients that support the nervous system and maintain mood balance.
Integrate foods rich in omega-3 fatty acids, such as salmon and flaxseed, to support brain function and reduce the risk of depression. Also, enrich your diet with foods rich in vitamin D or consider supplementation, especially during the winter months when there is less sunlight.
Physical activity for body and mind
Regular exercise is an empowering step toward preventing seasonal depression. Whether it's walking, running, yoga or group training, physical activity stimulates the release of happy hormones like serotonin and endorphins. It increases positive mood, reduces anxiety and helps suppress symptoms of depression.
Plan exercise as part of your daily schedule and adapt it to your preferences and capabilities.
Mental health care
Make mental health care an indispensable routine. This includes relaxation techniques such as meditation and deep breathing. Make sure you have enough time to relax and create a balance between work and rest.
Connect with loved ones, express your feelings and avoid isolation. Also, consider seeking professional support if you feel you need additional help.
Individuality and experimentation
Each person is unique, and this also applies to the approach to seasonal depression prevention. What works for one person may not be the same for another. That's why it's important to experiment with different approaches and ways to find what works best for you.
Keep a journal of how you feel after certain foods, exercise, or relaxation techniques to discover what has the most positive impact on your emotional state.
BONUS: A recipe for a delicious and nutritious salad that will help you improve your mood on autumn days
Quinoa salad with chicken and avocado
Ingredients:
- 1 cup cooked quinoa (chilled)
- 200g of chicken fillet (roasted and cut into pieces)
- 1 avocado (sliced)
- 1 cup spinach (washed and chopped)
- 1/2 red bell pepper (cut into strips)
- 1/4 red onion (finely chopped)
- 1/4 cup chopped mushrooms
For the dressing:
- 3 tablespoons of extra virgin olive oil
- 2 tablespoons of fresh lemon juice
- 1 teaspoon of honey
- Salt and pepper to taste
Instructions:
Prepare the quinoa according to package directions and allow to cool.
In a large bowl, combine the cooled quinoa, roasted chicken, spinach, red pepper, red onion and mushrooms.
Add sliced avocado.
In a small bowl, whisk together the olive oil, lemon juice, honey, salt and pepper to make the dressing.
Pour the dressing over the salad and mix gently to combine all the ingredients.
The salad is ready to eat and enjoy!
This salad contains a variety of nutrients that can positively affect your mood. Quinoa is rich in protein and fiber, and will give you the energy you need. Chicken is a source of protein and amino acids that support neurotransmitters, and avocado contributes to enriching the meal with healthy fats and vitamins. Vegetables provide vitamins and minerals to improve overall health.
This delicious meal is not only rich in nutrients, but also diverse in taste and texture. Enjoy this salad as a main meal or a light dinner that will refresh your body and lift your spirits.
Conclusion
Through a comprehensive approach that includes diet, exercise and mental health, you can build a defensive shield against seasonal depression. Your ability to adapt this approach to your needs and preferences allows you to achieve long-term well-being, maintain mood balance, and bring about positive changes in your life.
Considering that autumn is in progress and you may recognize some of the mentioned symptoms in yourself, do not despair. Make some effort and don't give in to cloudy and rainy greyness. Make your days sunny with work, socializing, joy and good mood.
