How to Use Biology to Avoid Winter Depression

Seasonal depression affects some people very seriously, and for many others, it's a small but significant drawback to the winter season.

If you have serious seasonal depression, you'll need to see a doctor for medication. However, if you just feel a bit glum during the winter months, there are biological reasons for that--and ways to feel better. Here are three tips for keeping your winters a bit brighter (as you'll see, figuratively and literally).

Get Plenty of Light

One of the main causes of winter depression is the build up of melatonin, the chemical that makes you sleepy. In large doses, it contributes to depression and of course saps your energy.

Melatonin is manufactured by the pineal gland, which is very light-sensitive. If you don't get much light, you produce quite a bit of melatonin. Make sense?

So, if you're feeling laggy and depressed, chances are you could use a bit more light in your life. Take walks at morning and at dusk to avoid the harmful UV rays that the sun emits around noon and avoid wearing sunglasses. If you've got a window in your office, keep the shades up so you can get as much natural daylight as possible. If you can't do that, there are even light boxes made specifically for this purpose. The important thing is just to make sure that your eyes are exposed to a lot of light (without reaching the level of danger, of course--never look directly at the sun, and use some common sense about the region you live in).

Exercise

It's been proven time and time again that exercise is a great cure for depression, but of course it's harder to exercise in the winter than in the summer; get a membership at a gym, though, or bundle up and go out for a run--by oxygenating your body and stretching your muscles (not to mention the additional exposure to daylight mentioned earlier), you'll start to feel better almost immediately. And, once again, exercise fights that nasty melatonin. Neat, huh?

Eat Right

It's also worth noting that your metabolism needs to be right in order for you to feel completely healthy. Eat 200-300 calorie meals spaced throughout the day about 3 hours apart. Watch your fat intake and eat lots of fresh fruits and vegetables. You'll save money, keep winter pounds off, and you'll avoid any nutrient deficiencies that can lead to depression.

There are many eating guides on the Internet to help you develop a well balanced eating schedule. Check out this guide for diet information and meal plans.

By understanding the nature of seasonal depression, you can beat it; if light, exercise, and good food isn't enough, though, be sure to talk to your doctor to make sure you don't have more serious issues with depression.