What is “SAD” and how to fight against it? Read our article and become super-strong this autumn and winter. With right food, supplements and state of mind, you can reach all your goals – no matter what weather outside look like.

What is Autumn/Winter depression?

Autumn/Winter depression is type of depression, known as Seasonal affective disorder (SAD). You can have it all year round, as seasons changes, but most common is in autumn and winter. According to research, less sunlight and shorter days cause chemical changes in the brain that lead to depression.

How to fight the SAD?

The ideal choice is to spend at least half an hour outside in the fresh air during the day, so that the body can absorb vitamin D from the sun’s rays. You can also try light therapy or some nutritional supplements. Which nutritional supplements are suitable? Ideal for use in autumn and winter are vitamin D (however, it is best to get it from sunlight), Omega 3 fatty acids, magnesium, zinc and vitamin C.

Vitamin D

The best natural source of vitamin D is sunlight. However, it is more difficult to get vitamin D from the sun during autumn and winter because the body receives it from the sun through the skin. By being dressed head to toe during the day, we can have a reduced intake of vitamin D, even if we are outside during the day. Therefore, you can supply the body with vitamin D in the diet (salmon or milk are ideal) or supplement it in the form of tablets, capsules or sprays.

Omega 3 fatty acids

If you lack Omega 3 fatty acids in your body, inflammation can occur in your body. However, Omega 3 fatty acids are also responsible for a healthy heart, blood vessels, bones and joints. Great sources of Omega 3 fatty acids include marine fish or flax seeds. You can also supplement them in the form of oils. However, be careful about storing them in the refrigerator and consuming the oil within a month after opening. Mainly linseed oil tends to oxidize if you store it incorrectly and for longer than recommended, which would do you more harm than good.

Magnesium

It is generally known that in a tense period – both physical and psychological – it is good to reach for magnesium. Magnesium is also associated with muscle regeneration, as well as with the proper functioning of the immune system. You can supply magnesium to your body through real dark chocolate, mineral water, pink/sea salt or bananas. You can also supply magnesium to the body in the form of a powder and make a drink to drink 30 minutes before going to bed. It not only relaxes your mind but also your body.

Zinc

We should include zinc in our diet, especially in autumn and winter, as it is responsible for strong immunity. In order for your body to be able to defend itself against viruses and bacteria during this vulnerable period, you can supplement it, for example, through tasty pumpkin seeds or natural nutritional supplements in various forms (spray, tablets, capsules, oils).

Vitamin C

Vitamin C is a powerful antioxidant and is one of the biggest boosters of your immunity. It reduces inflammation, provides energy and reduces cortisol in the body. You can find it in citrus fruits, but also in peppers or Brussels sprouts. You can also supplement it in the form of capsules, tablets or powders/drinks.

Don’t forget: body and mind are interconnected and communicate with each other. If one of this pair is weakened, the changes will also affect the other of the pair. Therefore, during autumn and winter, don’t forget to take walks in the fresh air, exercise regularly and spend quality time with your loved ones. Swap the TV for a book and warm tea, or a hot bath with magnesium salt and essential oils.