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Autumn is a beautiful transitional season, with its warm colors and enchanting landscapes. For many, it can also be a time of melancholy and fatigue, often referred to as the “fall blues.” The days are getting shorter, sunlight is diminishing, and the summer heat is fading, creating a perfect cocktail for low spirits. Fortunately, there are several strategies to counteract these feelings and regain your well-being, including the judicious use of supplements.
Before diving into solutions, it’s important to understand what causes these blues. The main culprit is a lack of natural light, which can affect our body clock as well as the production of serotonin, a neurotransmitter crucial for our mood. The change of seasons and the time change can also disrupt our sleep patterns and energy levels, contributing to an overall feeling of sadness or fatigue.
How to beat the fall blues ?
1. Adopt a light routine
To counteract the decrease in natural light, exposure to bright light can be beneficial. Consider using a light therapy lamp, which simulates daylight and regulates your internal clock. A short daily walk outside, even under cloudy skies, can also improve your mood.
2. Stay active
Physical activity is a great antidote to seasonal depression. It stimulates the production of endorphins, the feel-good hormones that improve mood. Whether it’s a walk, yoga, or a workout, incorporating exercise into your daily routine can make a big difference. Trying to dedicate 30 minutes a day to exercise can do a lot of good for your mood.
3. Eat a balanced diet
Your diet plays a crucial role in your mood. Choose foods rich in omega-3s like oily fish, nuts, and seeds, which are known for their mood-boosting effects. Green leafy vegetables, fruits, and whole grains provide essential nutrients that support mental health.
4. Explore supplements
To support your well-being during the fall months, certain supplements may be helpful:
Vitamin D : With less sunlight, our body’s natural production of vitamin D decreases. This vitamin is essential for maintaining a balanced mood and supporting the immune system. Supplementation can help compensate for the lack of daylight and improve your overall well-being.
Did you know that Land Art offers the only complete line of certified organic liquid vitamin D3 made in Quebec? Land Art offers 5 liquid formulas to support the immune system of the whole family.
Our new Vitamin D3 is organic and vegan, derived from pine trees. It contains 1000 IU per drop and is perfect for everyone in the family from 1 year old.
Omega-3 : Omega-3 fatty acids, found in fish oil supplements, are associated with better mental health and may help relieve symptoms of seasonal depression.
Land Art’s Liquid Omega-3 is made from premium oil sourced from small wild fish (sardines, anchovies, and mackerel) responsibly caught in unpolluted fishing grounds. This product can also be consumed by all members of the family from 1 year old.
Melatonin : If you have trouble falling asleep or waking up due to seasonal changes, melatonin can help regulate your sleep cycle.
Land Art’s Extra Strength Melatonin is sugar-free, vegan, and has a delicious orange and tangerine flavor. It contains 10 mg of melatonin per 2 ml dose, and it’s easy to dose and take thanks to its convenient dropper.
B vitamins Complex : B vitamins, particularly B6 and B12, play a role in regulating mood and reducing fatigue. A supplement can support your energy and mental well-being.
Our B-Complex Energy is a vegan B vitamin supplement with added plant extracts (Siberian Ginseng and Guarana). It helps improve energy levels as well as physical and mental performance.
5. Practice mindfulness
Meditation and mindfulness exercises can also help improve your mood. By focusing on the present and reducing stress, you can better manage the emotional impacts of seasonal affective disorder (ASD).
6. Stay connected
Maintain social connections during this season of shorter days. Interacting with friends and family can provide valuable emotional support and help you get through the tougher times.
7. Listen to upbeat music
Upbeat music can help people suffering from seasonal depression. The upbeat rhythms and positive melodies boost energy and improve mood. Music activates the production of dopamine (the feel-good hormone) and encourages physical activity, such as dancing or simply moving around. This is beneficial for mental well-being.
By breaking the monotony of gray days and providing a positive distraction, upbeat music helps overcome the energy dip often experienced during this time of year. This builds resilience against seasonal depression.
Fall can bring its share of emotional challenges, but with the right strategies and careful attention to your well-being, you can transform this season into a rewarding and joyful one. By incorporating healthy practices into your daily life, you can fully enjoy this wonderful season.
Take care of yourself and welcome fall with energy and optimism!
Sources
- National Institutes of Health (NIH) : La recherche sur la relation entre la lumière, la sérotonine et l’humeur, notamment les effets du trouble affectif saisonnier (SA). NIH – Seasonal Affective Disorder
- Mayo Clinic : Articles sur les changements saisonniers et leur impact sur la santé mentale. Mayo Clinic – Seasonal Affective Disorder
- American Psychological Association (APA) : Informations sur l’utilisation de la luminothérapie pour le trouble affectif saisonnier. APA – Light Therapy
- Journal of Clinical Psychiatry : Études sur l’efficacité de la luminothérapie dans la gestion des symptômes de la dépression saisonnière. Terman, M., & Terman, J. S. (2005). Light therapy for seasonal and nonseasonal depression: efficacy, protocol, safety, and side effects. Journal of Clinical Psychiatry, 66(8), 1284-1290.
- Centers for Disease Control and Prevention (CDC) : Les bienfaits de l’exercice physique sur la santé mentale. CDC – Physical Activity and Health
- Harvard Health Publishing : Articles sur les effets de l’exercice sur la dépression et l’anxiété. NIH – Vitamin D, NIH – Melatonin, NIH – Vitamin B12
- American Psychological Association (APA) : Bienfaits de la méditation et de la pleine conscience sur la santé mentale. APA – Mindfulness
- National Center for Complementary and Integrative Health (NCCIH) : Recherche sur la méditation et ses effets sur le bien-être. NCCIH – Mindfulness Meditation
- American Psychological Association (APA) : L’importance des interactions sociales pour la santé mentale. APA – Social Support
- La musique et la dépression saisonnière
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7673528/
- https://www.sciencedirect.com/science/article/pii/S0254627214600716
- https://nouvelles.umontreal.ca/article/2021/04/14/la-musique-formidable-medicament-pour-aller-bien/
