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68
HEALTH
&
BEAUTY
Winter will surely come,
and we will try to prepare
for it in the best
possible way.
I think my first advice to anyone who
can afford it would be:
Extend your summer
The holiday season traditionally begins
in June
and ends by
August. For
those who live
in places with
a large number
of sunny
days it’s not so dramatic to have a
vacation period in this time. But for
those who do not have that privilege,
it is recommended that they try to
plan for vacation in September or
even better in October to southern
parts of the world.
It is also recommended to travel
during the winter months to warmer
climates, since it is very important to
get daylight for as long as possible.
Another advice would be to:
Expose yourself to daylight.
At a time when the majority of the
day is spent inside the office it is very
difficult to get enough daylight.
blues
fight the
autumn
When I got the task from Pouf! Magazine to give advice on
how to “cheat” seasonal depression, the outside temperature
was 36 degrees Celsius. I was thinking about how people feel
that live in different parts of the world and how the weather
affects their mood.
Use your breaks to take a walk outside!
Exposure to daylight influences proper
rhythm of sleep and wakefulness.
Melatonin is a neurotransmitter that
activates sleep. When the daylight is
shorter, the release of melatonin begins
much earlier than usual, so the
exposure to daylight is very impor-
tant because of the stable circadian
rhythm. The blue light from the spectra
suppresses melatonin and allows
wakefulness.
For those who cannot expose themselves
to sunlight during the day, the
recommendations are lamps with
bright white light.
My third recommendation is:
Eat Healthy food
A Balanced diet contributes to the
well-being of the body. Try to eat
healthy foods and discard junk food,
bad fats and sugar.
To improve the mood try to eat more
foods rich in L-tryptophan (dark
chocolate, bananas, fruit with a corewalnuts,
almonds, egg white, dried
spirulina, cod, raw soybeans, Parmesan
cheese, sesame seeds, cheese,
sunflower seeds, pumpkin seeds,
pork, turkey,
”The most important thing is to recognize
depression and seek professional counseling
when depression is identified.”
chicken, beef,
salmon, lamb,
perch, eggs,
wheat flour,
oatmeal,
potatoes,
milk, rice), because it is a precursor
to serotonin, which brings a smile to
the face.
Fourth advice:
Be Physically Active
This implies regular physical activity
and exercise such as swimming, walking,
cycling, hiking, etc. You do not
have to be obsessed with the sport.
It is quite enough to every day walk
about 5 km, of course all in accordance
with the physical stamina and
physical health. Physical activity stimulates
and increases concentration
and readiness for action in everyday
life.