All these factors are a sign of a drop in morale among a large part of the population, since in France, it is estimated that one in three people are affected by the winter blues, and one in ten people are affected by seasonal depression, a more serious form. Let's try to shed more light on this phenomenon and find solutions.
How does winter depression manifest itself?
Some of the main symptoms of the winter blues include:
- Chronic fatigue: It becomes increasingly difficult to get up in the morning, even if you sleep through the night, and to stay in shape throughout the day. It's a symptom that slows you down in your daily life.
- Laziness: it goes hand in hand with fatigue, and leads to, among other things, procrastination, overwork, etc.
- Behavioral symptoms: gloom, melancholy, sadness, irritability… These are all conditions linked to winter depression.
- Insomnia: it further accentuates chronic fatigue.
- Increased appetite.
- Decreased libido.
Most people experience a combination of symptoms, so it is important to identify the onset of the blues early on, because if we allow the symptoms and the consequences they have on our lives to worsen, we can become prone to overwork, burnout, etc.
What are the causes?
According to recent studies, the decrease in sunlight is the primary cause of the winter blues. According to researchers at the National Institutes of Health, since light blocks the secretion of the sleep hormone, it also promotes the secretion of serotonin, an antidepressant hormone. The decrease in daytime light therefore causes an increase in melatonin, a decrease in serotonin, which is responsible for chronic fatigue and this constant state of gloom.
As a result, the many other symptoms mentioned above are added.
Some tips to beat the winter blues!
#1 - Maintain a healthy lifestyle
The more we procrastinate, the more we get bogged down in laziness, the more we accentuate this feeling of overload which slows us down and leads to a decline in our lifestyle.
The important thing is to maintain a certain consistency in the investment and balance that we put into our diet from autumn onwards, in order to maintain these efforts in winter.
To do this, we preserve the variety and balance of our plates, while still enjoying ourselves, because winter is also the time to enjoy rich, convivial and comforting dishes!
#2 - Don't skimp on vitamin D!
With the lack of light, the body is often deficient in vitamin D, usually synthesized by the body under the influence of UV rays. This deficiency greatly contributes to the symptoms of winter depression, so we do not hesitate to consume eggs, fish such as salmon, bluefin tuna, herring, trout, but also cow's milk, soy, rice, etc. These are the foods richest in vitamin D.
#3 - Don't forget physical activity
The less we move, the less we want to move. In winter, it's therefore essential to maintain a certain level of physical activity. Even if it's only a few dozen minutes of walking per day to carry out daily activities, it's enough to detoxify the body, reduce stress, and feel better about yourself. In addition, taking advantage of the little light during the day promotes the secretion of serotonin.
#4 - Put pleasure first!
Whether it's through activities, food, or something else, winter is also a time to treat yourself. It's essential to have these moments of comfort during this period that puts our bodies to the test due to the weather, external aggressions, etc.
Sources:
[1] Our advice against the winter blues. 2017. Gilbert Laboratories . https://www.hifamilies.fr/famille-nombreuse/remedes-anti-deprime-hivernale#:~:text=Les%20sympt%C3%B4mes%20du%20blues%20de,au%20long%20de%20l'hiver .
[2] Ciqual. 2022.
[3] Bowling away the winter blues. (2015). The Veterinary record , 176 (7), 165. https://doi.org/10.1136/vr.h615
