Česky
According to the chief medical officer, the shortening of the daylight hours and the changeable weather are to blame. People find it hard to cope not only with shorter days and dropping temperatures, but also with how often the weather changes even within a single day. "If we have the opportunity, we should make the most of every moment we can spend in the sun," he stresses, adding that at least part of this can be compensated for by taking vitamin D.
But that alone is not enough to combat autumn depression. According to Pavel Doubek, the key is to start first thing in the morning. Sleep long enough and well enough, do not postpone the alarm or roll around in bed and do not spend too much time in it. Not only will this help us to start the body and its proper functioning during the day, but most importantly, it will prevent us from getting into unnecessary slip and stress. It is stress and the associated elevated levels of the hormone cortisol in the blood that negatively affects our psyche.
In addition, we should exercise for at least fifteen minutes in the morning. Light exercise, stretching or a walk with the dog is enough - but the important thing is to get the body properly warmed up and prepared for the expected stress. A cold shower can help. "It sounds tyrannical, but a cold shower in the morning has really beneficial effects," says the doctor.
Last but not least, we should not forget a proper breakfast. But it depends on what we have for breakfast. As Professor Ján Praško Pavlov CSc., who is the guarantor of psychotherapy programmes at the CDR, explains, sweet breakfasts and too many carbohydrates in general are inappropriate. Although in the short term we feel better after "something sweet", in the long term too much sugar is rather harmful and mood slumps get worse. It is therefore much better to reach for a protein-rich breakfast.
Preparing for hibernation
Professor Prashko also adds that we should take particular care to keep a regular schedule and spend time with loved ones during the autumn and winter months. This could be lunches or dinners together, but really any regular activity where we meet other people. "As the nights get longer, it's natural to become a bit more disengaged. That's why it's good to lean on as much order as possible," the professor advises.
It's also natural that we have less energy, are less productive, and sleep more during autumn and winter in general - this should be taken into account when planning activities. Most people gain weight during this time. It is a process ingrained in our genes since prehistoric times. Our ancestors did this to prepare for the winter, when they could not work and found it harder to find food, and therefore needed to replenish their energy before the winter season. Nowadays, access to food may be easier, but it doesn't hurt modern humans to slow down for a few months either.
