Healthy diet, fresh air and exercise What helps against the autumn blues

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

The days are getting shorter, the sky is often gray and temperatures are low: autumn is a hit on many people's minds. But there are ways and means to beat the autumn blues. A healthy diet, plenty of fresh air and enough exercise can lighten the mood.

Tired and impotent

Short days, gray skies, cold weather: That's only possible for the least. The cold months lead to chronic tiredness and listlessness in many people, in the worst case even to a seasonally dependent depression (SAD), which is also known as winter depression. However, there are ways to better cope with the winter or autumn blues. Among other things, exercise, fresh air and a sensible diet can help.

In November, cold, gray days make many people tired and impotent. Against this "autumn blues" it helps to move and nourish healthy. (Image: kichigin19 / fotolia.com)

Active against the autumn blues

If you feel limp and listless in the cold season, you should not just indulge in the autumn blues and crawl under the covers, but actively do something about it.

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

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

In addition, alternating showers are 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 produces more endorphins and releases more of the mood-brightening messenger serotonin.

On dark days, on the other hand, the hormone melatonin is increasingly formed, which has an effect on the sleep-wake cycle of the body and depresses the mood.

If you can not get enough sunlight outside, you can also try a light therapy. It uses lamps with an illuminance of 10,000 lux.

Take the weather as it is

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

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

In addition, there is nothing wrong with making a good book and a delicious cup of tea - wrapped in a blanket - on the couch comfortable.

Also cuddly units help against the autumn blues. Because "touch stimuli trigger biochemical and bioelectric processes in the brain," as Dr. Martin Grunwald of the Medical Faculty of the University of Leipzig stated in a statement.

As a result, certain hormones and neurotransmitters are released and formed, which influence the brain activity and positively change the physical condition.

Sufficient hydration and healthy food

Other tips against the winter blues: Absolutely pay attention to adequate fluid intake.

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

In addition, food 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. Ideal is a vitamin-rich and wholesome food. Instead of high-calorie chocolate bars prefer to pack fruits and vegetables for snacks. (Ad)