The rain is back, that's what it's going to do to your health
Although we all crave some winter (even "less summer" will satisfy us), sometimes precisely when the weather finally cools down and the long-awaited rain arrives, we experience a serious drop in mood.
Why is this happening and what can be done about it?
Walla!
health
19/11/2021
Friday, 19 November 2021, 06:50
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"Rain in time, how much sadness comes with it ..." It is not by chance that Ruthie Navon sang these words (by Thelma Alligon Rose). There is something in the rain and the gloomy winter weather that makes even the clouds of our souls grow thicker and darker. This happens for a variety of reasons - the temperatures starting to drop and the cold, the hours of sunshine decreasing and the day shortening into early darkness, the tendency to congregate inside homes while reducing social gatherings - all contribute to a drop in mood in many.
It's not just in your head, winter depression is a familiar phenomenon and it even has a name: in English it is called Seasonal Affective Disorder or in short: SAD (admit it is perfect).
The shortening of light hours and the lengthening of dark hours have a real physiological effect.
Early darkening signals the body to produce melatonin (a hormone that encourages sleep) earlier, resulting in us getting tired earlier.
And there is another important effect: the increased production of melatonin sometimes comes at the expense of the production of another neurotransmitter - serotonin - which is related, among other things, to mood regulation and improvement.
The combination of these two effects makes us feel more tired and drowsy because of the effect of melatonin, and depressed and nervous because of the decrease in serotonin.
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The shortening of light hours and the lengthening of dark hours have a real physiological effect.
Illustration of a woman looking out the window at winter weather (Photo: Giphy)
Although it is a disorder that is common mainly in colder and more northern countries (in fact, the distance from the equator is the most significant factor that affects the chance of developing it), according to estimates here in relatively hot Israel, about 100,000 people suffer from the disorder.
According to psychotherapist Or Yanir, the symptoms of winter depression are the same as the symptoms of major depression, and include: feelings of fatigue and lack of energy, stress and anxiety, decreased libido, social distancing, sleep disturbances, prolonged sleep or excessive sleep during the day, changes in appetite (it can Having a strong craving for carbohydrates and sugars or rather a decrease in appetite), lack of interest and enjoyment of activities that the person has enjoyed in the past, a tendency to cry and changes in mood.
How do you differentiate between winter depression and "just" normal depression?
Despite the identical symptoms, there is one major difference between winter depression and major depression, and that is the date of its onset.
If the depression appears in early winter and passes when spring begins, it will be diagnosed as winter depression (while major depression appears regardless of the seasons).
Treatment for winter depression is also similar to treatment for general depression and may include a combination of medication with psychotherapy.
Alongside this, there are certain steps and lifestyle changes that can be made to reduce its impact:
Sun exposure as
mentioned, one of the reasons for the decline in mood is directly related to the minority in sun exposure.
Natural sunlight slows down the conversion of serotonin to melatonin.
So try to think of ways to maximize your exposure to sunlight when possible, and you may find that you are a little less tired and upset.
In the spring it will pass.
A woman in the rain in Jerusalem (Photo: Flash 90, Olivia Fitoussi)
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Nutrition
Sweet foods may improve mood because they cause a jump in sugar and serotonin levels in the brain.
But it is temporarily good and eventually works against us, because immediately after this increase there is a sharp drop that causes us to fall in the mood.
Therefore, it is recommended to reduce sugar intake (it is generally healthy, not only for the mood. And not only in winter).
Complex carbohydrates will help maintain stable blood sugar levels, and therefore will help maintain constant serotonin levels, so you should also eat in an orderly and regular manner.
Sports
Studies show that exercise has the ability to improve symptoms of depression (moderate-moderate) and mood disorders.
If you have the option to try to schedule your sports activity for hours when there is sunlight outside, and perform it in the open air so that you also gain exposure to the sun - what good.
health
psychology
Tags
rain
winter
depression
Melatonin
Serotonin