As autumn arrives, sudden fatigue sets in... Doing 'this' during the day helps.

These days, with the chilly early autumn weather continuing, many people say they are "feeling the autumn blues." They experience more depression, lethargy, and fatigue compared to other seasons. Why do these symptoms appear when autumn arrives?

It can be explained as a type of 'seasonal depression.' In autumn, temperatures drop and sunlight hours decrease. Compared to summer, the days become shorter, and by the time you finish work, it quickly gets dark. As a result, less sunlight exposure leads to a decrease in vitamin D production in the body. Vitamin D is involved in the synthesis of the neurotransmitter serotonin, and when vitamin D levels are low, the secretion of serotonin, which plays a crucial role in regulating mood, appetite, and sleep, decreases, potentially leading to feelings of depression.

If you feel particularly lethargic and fatigued when the weather or seasons change, you may suspect seasonal affective disorder. About 11% of major depressive disorder cases manifest seasonally, and unlike temporary feelings of depression, symptoms recur during specific periods each year. Typically, symptoms begin in fall and winter and improve in spring. In rare cases, symptoms worsen during summer. Additionally, seasonal affective disorder affects women more than twice as often as men, and its prevalence is known to increase in regions with less sunlight, such as Northern Europe.

If typical depression shows symptoms such as insomnia, loss of appetite, and weight loss, seasonal depression particularly exhibits excessive sleep, sleeping more than usual. Due to severe lethargy, individuals tend to remain inactive all day, and weight gain can occur due to increased carbohydrate intake and overeating.

To avoid seasonal depression, you should get plenty of sunlight. Regularly going outdoors for a light walk and soaking up the sun helps prevent and alleviate depression. In fact, light therapy, which involves exposure to artificially bright light, has been shown to be effective for seasonal depression. Additionally, getting plenty of sunlight helps produce vitamin D, which also benefits joint health.

Adequate physical activity is also necessary. Moving your body by taking walks or exercising can help improve feelings of depression. Additionally, it is advisable to avoid foods high in sugar and to reduce smartphone use at bedtime. If you feel depressed in the fall, getting enough sleep is beneficial, but exposure to smartphone light at night can disrupt your biological rhythm. The more socially isolated you are, the more severe your feelings of depression can become, so spending time with family and friends can also be helpful. If these efforts do not alleviate your depression and it persists to the point of interfering with daily life, it is advisable to visit a hospital and seek help from a specialist.

<Source: Health Chosun>