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Leading sloth in the cold season. Help against the winter blues
Gray skies, dark and short days, low temperatures: in some cases, the winter conditions lead to chronic tiredness and listlessness, in the worst case even to a winter depression. Many people would prefer not to leave the bed or couch during this time. But that would be wrong. There are ways to better cope with the "winter blues".
Driveless and limp
They have long been back, the short days that make it still dark on the way to the office in the morning and on the way home again. This is only the least without a trace. Some then feel limp and unmotivated. Frequently, concentration difficulties and mood swings are added. The speech is then often from the so-called "winter blues". In a report by the news agency dpa, the chief physician at the Department of Sleep and Chronomemedicine at the St. Hedwig Hospital in Berlin, Dieter Kunz, said: "Around a quarter of people experience such seasonal fluctuations." In February and March, well after the winter solstice , be the mood the worst.
Many people are chronically tired and impotent during the winter months. (Image: katie_martynova / fotolia.com) Mechanisms from times before the central heating
"One reason is probably the inertia of the internal clock," says Kunz. Although it is said in the agency message that added a grueling factor and the gloom goes back to a conglomerate of various effects in the brain, but in detail, this is far from understood. The consequences of this, however, are clearly statistically proven. As an example, an increased separation rate is mentioned, especially in these months, in which the spring is yet to come. As Thomas Kantermann, a chronobiologist at the University of Groningen in the Netherlands and the Ludwig-Maximilians-University in Munich, pointed out, it would be a completely natural process to be lethargic and gloomy in the winter and often hang limp on the couch.
"This is particularly pronounced where there is a change of seasons." It used to be useful to switch to an energy-saving mode in the cold months and to stay in the warmest possible environment with his neighbors in order to survive the lack of food and cold in winter. "It's only been around 100 years since we've gotten out of there and turned on the heating when it's too cold, which seriously distorts important seasonal signals." However, such age-old mechanisms can not adapt so quickly. This is also shown by another phenomenon, the slope, to feed on winter bacon. "Cookies are baked because the physical need for carbohydrates and fat rises in the winter. In addition to cultural influences, our dietary behavior also varies with seasonal requirements, "explained Kantermannn, according to dpa. "Culture and biology complement each other." However, this weather lethargy is not synonymous with depression. "One ignores it, the other carries it more outward, but it only becomes pathological when I can no longer cope with my everyday life," says Kantermann. If this is the case, help should be sought.
Modern lifestyle makes the problem worse
The winter blues is largely due to the fact that it is less hours a day and less light overall. Therefore, health experts are usually advised to put as much daylight against the winter blues. "We do not know if temperature is a factor," said Kunz. But it is known that sauna visits help against depression. There is a connection to the immune system conceivable, which is strengthened. This indicates that the risk of depression is greater if certain inflammatory parameters in the body are increased. Another factor is sleep. "You sleep differently in the winter," says Kunz. Sleep disorders due to daylight deficiency are relatively common. Apparently, many people need more bed rest during the cold season.
As Kunz reported, a study by his team showed that working people in Berlin sleep on average one hour longer during the winter months than in summer. "That blew me away." The exact mechanism behind it, however, is unclear. Kantermann explained that even in winter the modern lifestyle suggests to have to fill his days with activities as much as possible. Electronic devices, which are even used in bed in the evening, mess up the internal clock. Because of the blue, bright screen light smartphones rob us of sleep at night. "We have created a world that clashes significantly with our natural need for sleep," said Kantermann. "The crux is that we do not notice the chronic deficiency acutely."
What helps against the winter blues
The fact that too little sleep does not immediately lead to symptoms has made evolutionary sense. "For example, if the hunt for a mammoth took a week or so." However, there were recreational periods that were lacking today. "We can do that for a very long time, but that does not mean that there are no consequences." According to Kantermann, the winter blues can also be promoted by the time change. "The switch to summer time means an additional lack of sleep, some probably carry until the cold season." See other experts so, which is one of the frequent tips against the winter blues, not to get used to the winter time. It is also recommended to move outside as much as possible. Even with a cloudy sky, the amount of light is higher than in the office or apartment.
Professionals should use the lunch break to get some fresh air. This also stimulates the circulation, activates body cells and can strengthen the immune system. According to the health expert, it is important to ensure adequate fluid intake to prevent winter fatigue. The food also plays an important role in how fit or tired people feel. Local vegetables like cabbage and co can help keep you fit in winter. In general, the diet should not contain too much fat. In addition, alternating showers are recommended to boost the circulation.
In addition, technical devices such as tablet, smartphone or TV should be avoided before going to bed. This also allows the user to "shut down" better. Perhaps the best measure against the winter blues is unfortunately difficult for most people to implement: "Who can, should flee to warmer climes," said the council of Kantermann. And also Kunz said according to dpa: "The best solution is to be able to fly in the winter in the winter." In addition, a few weeks holiday in the south should facilitate the next transition, because the winter lethargy is known to follow the spring fatigue. According to Kunz, this is because the body takes a while to switch from the energy-saving mode to full activity. "That's the first crack in the entablature." (Ad)