Good Lifestyle

You know this feeling. Your phone wakes you up; It's dark and cold outside; You have very important things to but can not force one muscle in your body to get out of bed. You may not be lazy - you really have an assigned sad or seasonal emotional disorder.According to the National Institute of Health, SAD is "a type of depression that comes and goes hand in hand with the seasons, generally starting at the end of the fall and early winter and go far in the spring and summer. »

Fortunately, tell the experts, 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 light of the morning sun helps to stimulate our mood and put our circadian pace, two crucial elements to beat the blues of winter," says Kaushal Kulkarni, M.D, an ophthalmologist Certified Consulting in New York and founder ofEyetamins. In addition, "Sunlight provides our body with vitamin D, which is shown to naturally improve your sense of mood and well-being," says Tasha Holland-Kornegay, Ph.D., LPCS, therapist and founder ofWell-being in real life.

RX: "Get out and absorb the shelves. Do not forget the sunscreen, "says Hollande-Kornegay. "Can not go out? Install comfortably next to a window, or consider investing in a natural solar 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, that's the last thing I want to do. But if you can walk outside every day, even in the cold, you will feel incredible. »

RX: "To improve [your] mood in winter, spend 120 minutes a week outdoors in the wild around a campfire, walk a dog, or just spend a few minutes in a park with your set of the device in airplane mode, "saysJohn La Puma, MD, FACP, An internal medicine doctor and author of Chef®.

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

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

"I encourage customers to engage in behavior or activity, no matter if they" feel "as it or not. They are often pleasantly surprised to see that putting the first behavior starts moving their energy and motivation, "saysJoy lere, psy.d., A California psychologist.

RX: For optimal health, try to get 30 minutes of moderate intensity exercise every day. It should not be a workout, even complicated around the block leaders.

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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 a hangover the day emotional, if not physical.

RX: To consume with moderation. The official recommendationCDCis up to a drink a day for women and up to two glasses a day for men.

A quality sleep is crucial for your health in general, especially mental health. Your internal clock (or circadian rhythm) helps you to feel naturally more awake during day hours and more tired in the evening.

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 National Sleep Foundation recommends taking seven to nine hours of sleep every night.

"The LEDs on the screens are moved up energy, a short portion of the visible spectrum wavelength (ie clear blue)," says Kulkarni. "There is more and more research show 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 the computer at least two hours before bedtime. Read an old book before somnozing 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.