This has never happened before, and here it is again: the days in Karelia are getting shorter and getting up in the morning is becoming more and more difficult. How to make your body cheer up as winter approaches? Will Vitamin D Help? And what is light therapy? Now we will help you figure it out.
Supporting circadian rhythms
It is easier for the body to wake up when light enters the retina of the eye. Therefore, in the first 30 minutes after waking up, go outside. If you don’t feel like it at all, you can at least stand on the balcony or drink your morning tea by the window. But this method works best if you go outside. In sunny weather, 5-10 minutes will be enough, in cloudy weather 15-20, in November – for half an hour. And in the evening, if possible, watch the sunset.
Why does this work?
In the 20th century, scientists Seymour Benzer and Ronald Konopka discovered that a breakdown in a certain gene can disrupt the biological clock. It was called the Per gene. Since 1984, scientists Geoffrey Hall, Michael Rosbash and Michael Young worked on studying the processes, due to which circadian rhythms function. They isolated two more genes and several proteins that together activate the Per gene and allow cycles to start in living organisms.
So this is a scientific fact that humanity has long suspected: in the morning and during the day it is easier for us to concentrate, in the evening we are drawn to sleep, we see worse, reactions slow down, and it becomes more difficult to digest food. So from a scientific point of view, the method should work.
In addition to making it easier for you to wake up and fall asleep, it is useful to maintain circadian rhythms: this is the prevention of obesity, diabetes, blood pressure and other health problems.
Photo: freepik
We arrange light therapy
In November, dawn is postponed until later, and you still have to get up early in the morning for work. Artificial light, that is, lamps, can help you wake up. This method even has a name – light therapy.
But there is one problem: even in cloudy weather, the sun gives us more light (about 10 times) than artificial sources. What to do?
Light therapy lamp. The most expensive option that compensates for the lack of light. You can work next to her, it helps you stay cheerful. Light therapy is also prescribed for depression. Example such a lamp. A light bulb that imitates the sun. If you spend 15 minutes under it in the morning, it can help you wake up. Phytolamps for flowers. They are slightly more powerful than lamps for people, but you also need to spend 15-20 minutes in close proximity. Ring lamps. The ones for recording video. They are also quite powerful and help you wake up. And they can also be turned on for 15 minutes with morning tea. Sunset light lamps. There are also warm light lamps that help you fall asleep easier. Photo: freepik
Checking vitamin D
All northern regions are located in an area where there is little sun, which means we usually have little vitamin D. Scientific research They say that vitamin D reduces the risk of developing multiple sclerosis and cardiovascular diseases, has a positive effect on the nervous system and helps cope with symptoms of depression. Anxiety and bad mood in the fall may be associated with a deficiency of this substance.
However, before purchasing vitamins, it is better to take a blood test and determine whether you have deficiencies (taking large doses is fraught with unpleasant consequences). In addition, vitamin D is found in small amounts in some foods: fatty fish (trout and tuna), seal and whale oil, porcini mushrooms. If tests show that the body does not have enough of the required vitamin, then you can take additional vitamins.
2023-11-02 05:01:10
#survive #winter #Karelia #force #body #wake
