Seasonal depression: what exactly are we talking about?
Seasonal depression (or Seasonal Affective Disorder (SAD) in medical parlance) refers to a depressive episode that occurs more in the fall-winter, especially due to the lack of natural light. Experts estimate that 1 in 10 people suffer from seasonal depression each year.
Be careful not to confuse seasonal depression with the winter blues: while the latter refers to a simple "slack" (with a little fatigue, lassitude, sweet nibbles …), the disorder Seasonal affective (SAD) is a major depressive state with sometimes very severe symptoms:
- a significant decrease in energy and motivation (anhedonia),
- mood disorders (irritability, mood swings …),
- sleep disorders
- a lower libido,
- a significant sadness,
- a withdrawal into oneself …
To know. Seasonal depression affects populations far from the equator more (it is therefore frequent in Scandinavia) and 5 times more women than men.
Seasonal depression: 6 natural tips to prevent and reduce it
To know. The "classic" treatment of seasonal depression is based on the prescription of antidepressant treatment and psychotherapy sessions. This treatment is essential in the event of severe seasonal depression: certain natural remedies may, however, be useful in addition.
Did you know ? " 8 out of 10 French people are deficient in vitamin D "affirms Stéphane Tetart, naturopath. Now, this" Swiss Army knife "vitamin plays on all fronts: it improves mood, it increases physical strength, it boosts immunity, it helps strengthen bones …
In prevention, before the fall, we make an appointment with our attending physician to (possibly) benefit fromvitamin D supplementation. For people who need it, doctors recommend supplementation of 3000 to 4000 IU per day in drops (by mouth).
- Light (natural or not)
It is exposure to natural light which allows the production of vitamin D within the body: thus, 70% to 80% of the vitamin D supplied to the body is produced by the skin under the action of UV rays emitted by the sun.
In prevention, before the fall, " I therefore advise you to fill up on the sun in a reasonable way: do not expose yourself between noon and 2 p.m. and opt for a sunscreen adapted to your phototype – if it is unnecessarily too protective, you will synthesize less vitamin D, notes Stéphane Tetart. The idea is to be nicely tanned as fall approaches – without getting sunburned. "
Another tip: " during autumn-winter, exposure to artificial light can help to keep pep's and good mood: every morning, have breakfast in a very bright environment (turn on all the lights in the kitchen) so that the blue light acts as a burst of energy on the body. "You can also afford a light therapy lamp.
- Magnesium and B vitamins
Here are two "heavyweights" of energy and morale: magnesium and group B vitamins help regulate mood, keep stress at bay and chase fatigue on a daily basis.
The advice of the naturopath: " opt preferably for a magnesium glycerophosphate, well assimilated and well tolerated by the body (without adverse effect on transit), recommends Stéphane Tetart. Avoid marine magnesium, Epsom salts and magnesium chloride which are often insufficiently assimilated by the body ". We take between 1 and 3 doses per day in times of stress and" slack ".
We say it, we repeat it: moving regularly is the best way to take care of your morale and health, all year round! Because sport, even gentle, promotes the release of endorphins in the body, substances that affect mood and energy. The best sport? According to the naturopath, it is swimming. We can add regular massages, which also generate endorphins …
In autumn-winter, we avoid foods that keep the body inflamed – fried foods and dairy products, for example. Indeed: it is now known, the generalized inflammation of the body favors the occurrence of depressive disorders. Instead, we consume more foods rich in good nutrients and especially in magnesium (Mg on the label) and B vitamins: dark chocolate, green vegetables, whole grains, oilseeds …
" Take care of your digestion by favoring light meals and by hydrating yourself properly: in fact, good digestion is essential to properly assimilate the vitamins and minerals from the foods we eat "notes the naturopath.
In herbal medicine, certain plants are known to improve mood and energy, especially in winter. " These are plants that are called adaptogens, emphasizes Stéphane Tetart. The best to take during fall-winter are the Rhodiola rosea and theAshwagandha. They participate in the secretion of dopamine (the neurotransmitter which symbolizes the pleasure of acting) and serotonin (the neurotransmitter which allows you to sleep well and makes you feel more serene). "To be taken as a cure, after essential medical advice …
Thanks to Stéphane Tetart, naturopath and author of Neurohacking and nootropics – For a brain at the top of its performance (ed. Guy Trédaniel).
Read also :
⋙ Reactive depression: recognize the symptoms to better react
⋙ Depression or sadness: how to tell the difference?
⋙ Depression: what are the symptoms and how do you get out of it?