In the winter, our body is put to the test, the cold and dark days can health sometimes a little bit of influence. There notice the one more than the other. But how can we arm ourselves against the winter blues?
Winterdips, deficiency of vitamin D, colds, weight gain, and don’t forget the flu epidemic is not, that every year a part of the Dutch delegation. Those who search on Google for information about our health in the winter, comes a lot of obstacles. And not only that; it is full of tips for the winter without an illness. Of extra vitamins swallowing or chocolate to sports and daylight search.
There are about 480.000 Dutch to the seasonal affective disorder (SAD) suffer, the official name for a type of winter depression. Another 1.3 million people suffer from the winter blues and associated with milder symptoms, according to figures from the Outpatient clinic winter depression of the University Medical Center Groningen.
“There are no different health advice per season”
Liesbeth Smit, voedingswetenschapper
At the Nutrition centre, they are clear about it. In the winter you just need to remain healthy to eat, with the Drive of Five as a guide. In short: sufficient vegetables, fruit, wholegrain cereals, beans, oil and nuts. And don’t forget to drink enough water. That agrees also voedingswetenschapper Liesbeth Smit. “Actually you so just keep doing what you do all the seasons though: a healthy and varied diet food.” There are no different health advice per season, stressed Smith.
A lot of attention for vitamin D in the winter
There is often a lot of attention for vitamin D in the cold season. Our skin may be in the Netherlands from march to november own vitamin D is created by the influence of sunlight, explains the spokesperson of the Nutrition centre. This vitamin is also found in food such as in fatty fish and to a lesser extent in meat and eggs, and is added to butter, margarine and cooking fat.
People who are in the winter, less energetic, or sometimes even lamlendig or feel depressed, is often told to vitamin D to swallow. But the opinions about its effectiveness vary, according to the spokesman. “The Health council concluded in 2015, the impact of the use of vitamin D on depressive symptoms is not clear.” The survey results indicate not all in the same direction.
Also, Smith shows that the focus in stories about coping with the winter’ often on the vitamin D, but only for specific groups of people, vitamin D is advised. In addition to young children and pregnant women, women over fifty, men over seventy and people with dark skin vitamin D swallow, says Smit.
So you get in the winter enough vitamin D within
“You will not every day with head and hands uncovered outside, then you need the year-round vitamin D swallowing. For people with an illness or special lifestyle, this is sometimes the case, but the ‘normal Dutch’ may just be the winter, you rely on the vitamin D that is created in the other seasons.”
A third suffers from the winter blues
A study of Radar among the 30,000 respondents showed at the end of 2017 that a third said to suffer from the winter blues or even depression. In many cases, there are fatigue, sleep need, increased appetite, and (as a result) weight gain. Those results have quite a bit of consistency. Those who choose a lot to stay inside and more often the kitchen cabinets open to pull, will have a better chance at a disappointing number on the scale.
A part of respondents says is to try it yourself to avoid the winter blues barrel on them. So try just over a quarter of the house-very noisy, one in five during the day more often to the outside and try others to move more (14 percent) or easier to do (12 percent).
In addition, the conviviality of friends looked up. Also the group that does have a winter blues experience, try this feeling to influence by the above adjustments. A large part of this group (85 percent) attempts in addition to more sleep.
Small number of hours of sun makes for a dip
What is especially also used in studies of winterdips, is the effect of the smaller number of hours of sunshine. Periods with sun give us generally a good, happy and pleasant feeling. That this in the winter sometimes less, is no surprise. People with winter depression are therefore sometimes referred for a treatment that for many it has proven effective: light therapy. According to the Clinic, winter depression is 70 to 80 percent of the complaints after repeated sessions under a daylight lamp.
Regardless of whether the winter your mood or changes, there are plenty of options that are possible as a good advice, as writing experts united. Get some more fresh air, eat healthy, find the daylight as long as it is, and see where you need to have.