How to beat au­tumn blues

Hindustan Times (Patna) - Live - - Variety -

Are you feel­ing low, lethar­gic and de­pressed for no par­tic­u­lar rea­son? A lack of sun­light, feel­ing cold, tired and low are all as­so­ci­ated with Sea­sonal Af­fec­tive Dis­or­der (SAD), which of­ten af­fects peo­ple dur­ing the au­tumn. Here are some tips and so­lu­tions that can help you avoid it:


Ex­er­cise helps to bat­tle de­pres­sion and its symp­toms. It is also great for im­prov­ing sleep, help­ing to reg­u­late mood and boost­ing our im­mune sys­tem. Three ses­sions per week of either walk­ing, cy­cling or run­ning at least 30 min­utes a day will help to com­bat the au­tumn and win­ter blues.


Some stud­ies in­di­cate that non- in­va­sive, non- toxic light can brighten up your mood. There is a huge choice of light ther­apy lamps in the mar­ket, which pro­vide an in­ten­sity sim­i­lar to nat­u­ral light. Ex­po­sure for at least six weeks to this bright white light sig­nif­i­cantly im­proves the mood.


St John’s Wort flow­ers con­tain me­la­tonin and sero­tonin, which play a role in reg­u­lat­ing mood. This plant has tra­di­tion­ally been used to treat de­pres­sion. Avail­able in the form of teas, tinc­tures, oil, and cap­sules, it can be taken for a pe­riod of at least six weeks.


Ex­po­sure to day­light in the morn­ing ac­ti­vates the se­cre­tion of cor­ti­sol, a hor­mone which reg­u­lates our me­tab­o­lism and helps with day-night syn­chro­niza­tion. One should open the cur­tains and win­dows to let a max­i­mum amount of light into the home when one wakes up. Pale-coloured walls and mir­rors en­hance this bright­en­ing ef­fect.


With its high lev­els of Omega 3 and vi­ta­min D, fish ( par­tic­u­larly oily fish and seafood) plays a big role in mood reg­u­la­tion. Wal­nuts, hazel­nuts and dark choco­late boost mag­ne­sium lev­els, help­ing one to bat­tle tired­ness and stress. Vi­ta­mins from cit­rus fruits rich in vi­ta­min C and green veg­eta­bles will help you main­tain your en­ergy lev­els.

Don’t let sea­sonal change af­fect your mood. Eat­ing right and mak­ing sim­ple changes in your rou­tine will pump up your spirit

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