Many people experience a low mood during the cold season. In an interview, an expert has his best tips against the autumn blues ready.
Shorter days, cooler temperatures and predominantly worse weather: the cold season is difficult for many people – both physically and mentally. So that we can get through the autumn and winter more positively, Dr. Andreas Hagemann, specialist in psychiatry and psychotherapy and medical director of the private clinics in Duisburg, Eschweiler and Merbeck, put together effective tips.
forest bathing
First and foremost: forest bathing. In Japan, the forest is considered a sacred and healing place. In this country too, more and more people are using forest bathing as a beneficial source of energy for body and soul. Under beech, spruce or fir trees you can experience nature with all your senses. “Among other things, the essential oils that are in the air in the forest are used for holistic relaxation and deceleration,” explains Dr. Hageman. This also helps with burnout or stress-related illnesses – ideally initially under the guidance of an experienced trainer.
Long-distance hiking against stress and depression
A new trend sport is moving the masses: while hiking was already considered by our (grand)parents to be a miracle weapon against diseases of civilization, day-long tours through nature are now supposed to top the wellness effect. “Hiking is generally healthy for the psyche and physique,” explains Dr. Hageman. “Long-distance hiking also offers the advantage of a long-term opportunity to switch off, reflect and decelerate,” emphasizes the expert. “On the day-long hikes I have time to calm down, to leave everyday life and its problems behind me and to find myself – similar to pilgrimages on the Way of St. James, for example.” The longer distances and “time out”, the greater the possible stress reduction. However, beginners and the elderly should undergo a medical check-up before starting.
Happiness goes through the stomach
Studies show that the risk of becoming depressed can be reduced by eating a balanced diet. Omega-3 fatty acids not only benefit the heart and circulation, but also act as a natural antidepressant. From a medical point of view, walnuts or fatty sea fish such as salmon and tuna should therefore be served as often as possible.
In addition to omega-3 fatty acids, foods containing folic acid such as spinach, asparagus and parsley have a mood-enhancing effect. And foods containing vitamin D can also help preventively and supportively during treatment.
Cocoa – the sweet pick-me-up: An ideal drink on cold, dreary days is warm cocoa, recommends Dr. Hageman. Not only because of its content of theobromine, a substance like caffeine that invigorates, it is considered a true “pick-me-up”. It has been proven that its high proportion of the trace element selenium can help to compensate for mood swings and strengthen the brain and nervous system.
soak up the sun
Soaking up the sun not only promotes cardiovascular and bone health, but also mental well-being. Because without “sun power” the synthesis of the mood-enhancing vitamin D stagnates. Hageman. Even a cloudy sky lets light through and has a mood-enhancing effect.
Our hormones also appreciate small rays of hope on cloudy days: “The pronounced lack of light means that the body produces more of the mood-lowering sleep hormone melatonin, but far less of the feel-good hormone serotonin,” says Dr. Hageman. The result: seasonal affective disorder (SAD), the medical term for fall or winter blues.
Sufficient sleep and, at most, moderate consumption of alcohol, nicotine and coffee are other effective factors in the fight against the looming autumn or winter blues. If a low mood lasts more than three weeks, you should see your family doctor, advises Dr. Hageman. After all, if left untreated, depression often does not go away on its own and can become chronic.
dr Andreas Hagemann is a specialist in psychiatry and psychotherapy and medical director of the private clinics in Duisburg, Eschweiler and Merbeck. These facilities specialize in anxiety and panic disorders, chronic pain, burnout and depression.