Good Lifestyle

You know this feeling. Your phone wakes you up; It's dark and cold outside; You have very important things but can not force a single muscle in your body to get out of bed. You can not be lazy - you could have a sad or seasonal emotional disorder.According to national health institutesSad, "a type of depression that comes and goes with the seasons, usually starting at the end of the fall and the beginning of the winter and to leave during the spring and summer."

Fortunately, experts say, there are simple things you can do to feel better (and they are faster and easier than waiting for April). Read on and ensure your health and health of others, do not miss theseWithout signs that you have already had coronavirus.

"The morning sun help stimulate our mood and set our circadian pace, two crucial elements to beat the winter blues," says Kaushal Mr. Kulkarni, Mr., a certified ophthalmologist from the Council in New York and founder ofEyetamines. In addition, "Sunlight offers our body of vitamin D, which is naturally shown to improve your sense of mood and well-being," says Tasha Holland-Kornegay, Ph.D., LPC, a therapist and founder ofWell-being in real life.

RX: "Enter and soak the rays. Do not forget the sunscreen," says Holland-Kornegay. "You can not go out? Cozy Up next to a window or consider investing in a natural sun therapy lamp. "

"Human beings are intended to walk every day; it's part of our evolution," says Kulkarni. "If you are like me and it's cold outside, it's the last thing I want to do. But if you can walk out everyday, even in the cold, you will feel incredible."

RX: "Improving the mood [tone] in winter, spend 120 minutes a week out of nature - around a campfire, walking a dog or just a few minutes in a park with your device defined in airplane mode ", ExplainJohn La Puma, MD, FACPP, internal medicine doctor and author of Chef®.

"There is more and more science that shows us that a daily practice of gratitude, usually the first thing in the morning, has a huge positive impact on our mood, prospects and performance," said Kulkarni.

RX: Buy a notebook and make a point to write five or ten things you are grateful for every day. They can be basic or small, like the place where you live or your cup of coffee in the morning. This may seem ringard, but it can try, it can put you in a positive state of mind for the rest of the day.

"I encourage customers to participate in behavior or activity, whatever their" sensation "like that or not. They are often pleasantly surprised to see that the establishment of the behavior begins by starting to transfer their energy and their motivation, "saysJoy lere, psy.d., a California psychologist.

RX: For optimal health, try to get 30 minutes of moderate intensity exercise every day. It is not necessary for it to be a complicated workout, even stroll around the number of blocks.

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Alcohol is a depressant - not the best thing to put in your body if you suffer from the winter blues. You will probably find yourself with an emotional mouth the next day, if not a physical.

RX: Consume alcohol with moderation. The official recommendationCDCis up to a drink a day for women and up to two drinks a day for men.

The quality of sleep is crucial for your overall health, especially mental health. Your internal clock (or circadian rhythm) naturally helps you feel more awake during the daylight and more tired at night.

RX: To keep your internal clock well calibrated, go to bed and wake up at the same time every day, including the weekend. And make sure you get enough Shuteeye: experts such as the Sleep Foundation National Foundation recommends sleeping well every night.

"The indicators of the screens are moved to the portion of the high-energy wavelength of the visible spectrum (that is, the blue light)," says Kulkarni. "There is more and more research showing that this type of light negatively affects our sleep and can have potential long-term consequences on our vision."

RX: To ensure a good night's sleep, reduce your exposure to screens, especially at night. Turn off your mobile phone and your computer at least two hours before bedtime. Read an old book before you pick up instead.

In mental health, mindfulness is the buzze of the day - it means focusing on the present moment instead of depression on the past or anxiety of the future. "The meditation of mindfulness, in my experience, opens a focusing balance and supports insight. It often favors a soothing towards the anxiety of fatigue that comes with depression," saysSuja Johnkutty, MD, a neurologist based in New York. It is said that meditation stimulates the pineal gland, inducing the secretion of melatonin, which promotes relaxation and feeling of happiness.

RX: Dedicate part of your day to meditation. If you have trouble sitting, start with five minutes and work up to 15. There are several applications that can help.

"The winter blues is often a symptom of weak serotonin (happy chemical)," saysTealyn Sell, Ph.D., a psychotherapist under license of Wisconsin. A dose of 5-HTP can not only be useful for raising serotonin, but also improve melatonin to help you sleep. "

RX: Talk to your doctor whether vitamins or supplements could be helpful to you. Make sure you mention other medications you are taking, including antidepressants.

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The storms and heavens Gray Chilly might want you to hibernate in your apartment. Do not give up at temptation - social isolation only increases depression.

RX: "You can combine physical activity and socialization - invite a friend to a walk or gym", suggests Nikola Djordjevic, MD, medical advisor toHealth care.co. "Have close relationships with friends, mental health and winter is the time of the year when you should make an extra effort to meet friends regularly."

"A suggestion to beat the winter blues plays with your pet. Sew with your pet oxytocin, the same hormone of the correct feeling that you have just been with someone you like or eat a chocolate bar, "says Prairie Conlon, LMHP and Clinical Director ofCertificate. "In addition, having a pet gives you something to focus, a responsibility. Maintaining this structure and having a goal is useful with a myriad of mental health problems."

RX: If you have not had a pet - or one of the rapid propagation cat cafes around your volunteer in a local animal shelter.

Seasonal emotional disorder (SAD) is triggered by the decline of sunlight. The use of a light box (or a sad lamp) could help you. "The use of a sad lamp will help raise your mood through an elevation of serotonin," says Sell.

RX: Several inexpensive models are available on Amazon. Sell ​​suggests buying a force of 10,000 lux and sitting in front of it for 30 minutes every morning.And to cross this pandemic with your healthiest, do not miss these35 places you are most likely to catch Covid.