How does seasonal emotional disorder affect life?
seasonal emotional disorders make many people tired and sluggish in the less sunny months. Supplementing vitamins and minerals properly can help improve mood significantly.
When winter comes, many people feel their spirit plummet, easily sad, lose energy, or crave food and just want to "set up". This condition is called seasonal affective disorder (SAD), a common form of depression when the body lacks sunlight, leading to changes in hormones and circadian rhythms.
According to pharmacologist Lindsay Cook, an expert at the American Institute of Clinical Pharmacy, about 5% of the population shows signs of SAD, and women account for a higher proportion than men. Supplementing some nutrients can help balance mood and reduce fatigue in the cold season.
4 nutrients to help overcome seasonal emotional disorders
Vitamin D, indispensable sunlight vitamins
In winter, reduced sunlight production causes the body to produce less vitamin D, an important factor in regulating serotonin, a neurotransmitter that directly affects mood. Adults should supplement 800 to 2,000 IU of vitamin D per day, especially if they are less likely to be outdoors or in less sunny areas, says Dr. Cook. In addition to tablets, vitamin D is also found in fatty fish, eggs, dairy, and fortified cereals.
Omega-3, fat that is good for the brain and emotions
Omega-3 fatty acids, found in salmon, herring, and walnuts, help reduce inflammation and support serotonin production. Many studies have shown that Omega-3 can help improve mild symptoms of depression, including SAD. The recommended dose is 1,000 - 2,000 mg of EPA and DHA per day.
B vitamins, increase energy, reduce stress
Vitamins B6, B12 and folate help the body create dopamine and norepinephrine, two important active ingredients to maintain alertness and optimism. People with a diet low in meat, eggs or whole grains should consider supplementing B vitamins to avoid fatigue and weakness.
SAM-e and European banh can, a natural boost for mood
SAM-e is a natural compound in the body that helps produce serotonin, which has been shown to improve mild depression. Meanwhile, Ban Au tree (St. John's Wort) is a herb that helps relieve sadness, but can interact with depression or birth control pills, so you should consult your doctor before using it.
Experts recommend that nutritional supplementation should only be a supportive measure, not a replacement for medical treatment. If the condition of boredom, fatigue persists or there are negative thoughts, the patient needs to see a psychologist for appropriate treatment instructions.
Light, exercise and nutrition are three keys to helping the body fight the feeling of darkness in winter, emphasizes pharmacologist Lindsay Cook.
