The days are gloomy, and sometimes the mood is too. Winter - it's often gray, dark and cold, nature goes dormant and we would like to do the same. Until spring, for example. And then let ourselves be woken by the chirping of the returning birds and the first rays of sunshine. Unfortunately, however, hibernation is not on the cards for us, instead we get up and come home in the dark. So until March, we are in the winter blues, tired, listless and craving sweets and carbohydrates.

The chemistry is not right

What are we missing? Daylight. It produces serotonin in the body, a hormone that gives us energy and happiness. In the fall and winter, however, light is in short supply. The body therefore produces an excess of melatonin, the so-called "sleep hormone", which is actually only released at night in the dark. This upsets our internal clock and we are constantly tired and eventually in a bad mood.

How does "Hello, awake!" work in winter?

Go outside

We should spend at least half an hour outside every day. This stimulates the circulation and we collect light - even when the sky is cloudy, natural daylight is still three to four times as strong as indoor lighting.

Light therapy

Light therapy lamps have a high light output of at least 10,000 lux and therefore have a healing effect. It is recommended to use them for 15-30 minutes a day - preferably first thing in the morning at breakfast. But: only use tested devices - and only after a doctor's recommendation.

Vitamin D

Sunlight is crucial for the production of vitamin D, which strengthens the bones and is important for the immune system. Outdoor exercise is therefore the best way to keep your vitamin D levels stable. However, most people's vitamin D levels fall in winter. Check your vitamin D level with your doctor or alternative practitioner and supplement if necessary.
Tip: We recommend Vitamin D Compact.

Touch

In the darker months of the year, happiness hormones are in short supply. Doctors say that just ten minutes of cuddling a day is enough to release oxytocin and brighten your mood. If you don't have anyone to cuddle with, you can treat yourself to a massage more often or get a pet.

Social contacts

Doing something nice with your loved ones directly boosts your mood. If you socialize regularly or make plans with others, your mood will lift immediately.

Eat properly

Diet can also help. Some foods contain the amino acid tryptophan and therefore provide the body with a supply of serotonin, for example: Nuts, quinoa, wheat germ, oatmeal and eggs.

Sport

Exercise makes you happy and increases your mental well-being because the body releases hormones such as endorphins, serotonin and dopamine.

Laughter

As soon as we laugh, over a hundred muscles in our body are active. The bronchial tubes are ventilated, the cells receive more oxygen, muscles relax and the heart and circulation are stimulated. At the same time, the release of stress hormones decreases.

Stress reduction

It is best to avoid stress and overload wherever possible. We can also reduce stress with periods of rest and conscious relaxation - whether with a fragrant bubble bath or yoga, it's up to you.