Penza explained how to defeat the autumn blues

Autumn blues, which doctors call seasonal affective disorder, is familiar to many Russians. Most often, it comes in the cold season and can stretch for weeks. This was told by Linar Zamanova, head of the psychological service of the Ufa University of Science and Technology.

The specialist drew a clear line between normal fatigue and melancholy. The key difference is duration. If the depressed state does not let go for two weeks or longer, it is already a disorder. Among his companions - constant drowsiness, lost interest in favorite things and craving for sweets and baking.

The reason is hormones. When daylight is shortened, the body begins to intensively produce melatonin - it is also called the sleep hormone. But serotonin and dopamine, responsible for joy and pleasure, on the contrary, sag. Hence the depression.

What to do without pills? Zamanova advises three things. The first is to chase the light: get out on the street even on gray days. The second is to get some sleep. The third is to add movement. Half an hour of brisk walking, dancing or the hall accelerate the pulse and stimulate the production of dopamine with serotonin.

Food will help. The psychologist recommends including chicken, bananas, nuts, cottage cheese and legumes in the menu - they have tryptophan. To make it better absorbed, combine these foods with complex carbohydrates like whole grain cereals and vegetables. If the melancholy dragged on, without a doctor can not do, said the expert.