During these days when snowy days are replaced by rainy days, darkening clouds increase your desire to spend more time at home and in bed, and if you find yourself opening the closet door and rummaging through the closet whenever you are bored, I suggest you take a look at what I have to tell you!
Seasonal depression, which is seen in 3 out of every 10 people, brings the question to everyone's mind, 'Am I depressed too?' Therefore, let's first look at our tips to understand whether you are depressed. Symptoms of seasonal depression:
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Despair, unhappiness and lack of desire to do things
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Feeling worthless and sometimes feeling guilty
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Extreme sleepiness
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Weakness, getting tired easily
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Appetite fluctuations
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Increased interest in carbohydrate foods
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Being more irritable than normal
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How should we eat and what should we do during this period?
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Make sure you have a diet rich in omega-3 fatty acids. Fish, flaxseed, purslane and walnuts are rich sources of omega-3 fatty acids.
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Make sure your serotonin hormone is sufficient on these days when the sun is replaced by dark clouds. Because this hormone is the hormone that keeps us healthy. When you eat enough carbohydrates, you will not experience deficiency.
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The other factor that will activate your serotonin hormone is physical activity. Therefore, take care to exercise as much as possible.
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Try to maintain your sleep routine.
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Do not let cold days bring dry skin and low mood. ! Vitamin E has a protective effect on the skin and in its deficiency, distortions may occur. It destroys free radicals in cells. Almonds, pumpkin seeds and pumpkins are sources of vitamin E.
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In these days when dark clouds replace the sun, our rate of benefiting from the sun, which is the largest source of vitamin D, decreases significantly. Therefore, eggs, which are among the sources containing vitamin D. We should include yolk in our diet.
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With cold days, our desire to drink water decreases. Water plays an important role in keeping body temperature balanced. Drinking water in winter is more difficult than in any season, so you can color and sweeten your water with fruit pieces. Don't forget! If you are a woman, the amount of water you need to drink daily is at least 2 liters, and if you are a man, this amount increases to 2.5 liters! Keep your water with you throughout the day, and don't forget water is a 0-calorie friend.
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On cold days, we crave carbohydrates and chocolate. because our body needs energy. And the important thing is to give our body the right energy sources when it asks us for energy. Instead of chocolate bars, include herbal teas with honey or healthy snacks you can make at home, dried fruits, cinnamon milk!
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You may experience overeating as a result of unhappiness. To control your hunger during this period, you should eat little and often, without skipping your snacks. You should especially choose foods that will keep you full. For example, fiber foods and low glycemic index foods should be among your preferences.
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