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Healthy eating, fresh air and exercise: what helps against the autumn blues


The best mood enhancers: tips and tricks against the autumn blues

The days are getting shorter, the sky is often gray and the temperatures are low: autumn hits many people's hearts. But there are ways to flip the autumn blues. A healthy diet, lots of fresh air and enough exercise can lighten the mood.

Tired and without drive

Short days, gray skies, cold weather: this is the only thing that can be left without a trace. The cold months lead to chronic fatigue and listlessness in many people, and in the worst case even to a seasonally dependent depression (SAD), which is also known as winter depression. However, there are ways to cope better with the winter or autumn blues. Exercise, fresh air and a sensible diet can help.

Active against the autumn blues

If you feel tired and listless in the cold season, you shouldn't just indulge in the autumn blues and crawl under the covers, but do something about it actively.

According to health experts, a lot of exercise is particularly beneficial here. For example, it is known that regular endurance training has an antidepressant effect.

If that's too much for you, you should at least go for a walk more often, and instead of taking the bus or car, take the bike to work and get some fresh air.

Swap showers are also recommended to boost the circulation.

Daylight brightens the mood

Daylight also has a positive effect on the mood. This has to do with the formation of certain hormones:

Under the influence of sunlight, the human body increasingly produces endorphins and increasingly releases the mood-enhancing messenger serotonin.

On dark days, on the other hand, the hormone melatonin, which affects the sleep-wake rhythm of the body and depresses the mood, is increasingly formed.

If you don't get enough sunlight outside, you can also try light therapy. Here lamps with an illuminance of 10,000 lux are used.

Take weather as it is

It is also helpful not to complain about the bad season all the time, but instead to try to look at the beautiful sides of autumn and winter and to do things that are fun.

For example, people who enjoy cooking can invite friends to eat together, and people who love the warmth can go to the sauna.

In addition, there is no reason not to make yourself comfortable on the couch with a good book and a delicious cup of tea - wrapped in a blanket.

Cuddle units also help against the autumn blues. Because "touch stimuli trigger biochemical and bioelectrical processes in the brain", as Dr. Martin Grunwald of the Medical Faculty of the University of Leipzig said in a statement.

As a result, certain hormones and neurotransmitters would be released and formed, which affect brain activity and positively change the physical condition.

Adequate hydration and healthy eating

Further tips against the winter blues: Make sure you take in sufficient fluids.

Because in addition to sport and light, water also helps to reduce symptoms such as tiredness and lack of drive.

Food also plays an important role in how fit or tired people feel. Domestic vegetables such as cabbage and the like can help you stay fit in winter.

Generally speaking, the menu should not contain too much fat. A vitamin-rich and wholesome diet is ideal. Instead of calorie-rich chocolate bars, pack fruit and vegetables rather than snacks. (ad)

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