An effective treatment against the winter blues is light therapy: according to studies, sitting in front of a bright lamp for about half an hour in the morning helps with winter depression just as well as antidepressants, and without side effects. The first effects can already appear after one to two weeks. In Switzerland, light therapy is reimbursed by health insurers. Those who do not have serious symptoms can also get their daily dose of light by taking a walk outside. In winter the sun shines weaker, often hidden behind the blanket of fog – but it’s always brighter outside than inside.
In the winter, it’s rarely particularly inviting to put on your jogging shoes and head outside. But it is worth it. Because outdoor exercise is an excellent way to reduce mental fatigue and stress and increase well-being. However, caution is advised at sub-zero temperatures. In addition, in order not to sweat, do not wrap yourself too thickly at the beginning of the training, despite the cold. Thin layers of breathable and moisture-wicking clothing are better. But it doesn’t always have to be an endurance run, even walking for half an hour helps to shake up the mood.
When the UV radiation from sunlight hits bare skin, vitamin D is created. It is believed that the sun vitamin determines how much of the happiness hormone serotonin and the sleep hormone melatonin is produced. Due to the weak sun in late autumn, winter and early spring, hardly any vitamin D is formed during this time. Whether we should all stock up on vitamin D tablets is highly controversial among experts.
With the exception of babies, pregnant women, the elderly and dark-skinned people, no one really needs vitamin D supplements, even in the cold season, Thomas Rosemann, head of the Institute of Family Medicine at the University of Zurich, is convinced. Sufficient reserves can be formed in the summer, which can then be used in the winter. In addition, a small deficiency can also be compensated with a short sunbath and natural food such as fish, oil, mushrooms and dairy products.
Winter or ice swimming has a long tradition in the northern countries. Jumping into ice-cold water is also becoming increasingly popular in Germany. Some studies indicate that winter swimming relieves fatigue and improves mood. The Finnish researchers led by Pirkko Huttunen from the University of Oulu also report this in the journal “International Journal of Circumpolar Health”. The study included 36 Finns who jumped into the cold water several times a week during the winter for four months and 23 people who did not participate in winter swimming.
According to this report, the swimmers felt stronger, more energetic, more active and more lively at the end of the winter than the control group. A review came to the conclusion that regular swimming training in cold water could indeed have a positive effect on the cardiovascular system, the immune system and the psyche. It should be noted, however, that the sport also carries significant risks, especially for inexperienced and untrained swimmers. Therefore, you should only approach cold water swimming slowly and always do it under supervision. (aargauerzeitung.ch)
source: watson
I’m Maxine Reitz, a journalist and news writer at 24 Instant News. I specialize in health-related topics and have written hundreds of articles on the subject. My work has been featured in leading publications such as The New York Times, The Guardian, and Healthline. As an experienced professional in the industry, I have consistently demonstrated an ability to develop compelling stories that engage readers.
