Autumn stress: how the November weather affects the psycho-emotional state

November is a month when summer has long been a thing of the past, and winter has not yet come into its own. At this time of the year, many people begin to feel changes in their bodies that may be related to external factors such as cold, lack of sunlight, and short days. How the November weather affects our physical and psychological state is described in the Izvestia article.

Cold and temperature changes

In November, sudden temperature changes often occur, from warm to cold and frosty days. This can cause colds such as runny nose, cough, and exacerbations of chronic diseases.

During this period, the immune system becomes more vulnerable due to a decrease in solar activity and changes in biorhythms. Cold air constricts blood vessels, which can lead to circulatory disorders and an increased risk of hypertension, especially in people prone to high blood pressure.

Reduced solar activity and vitamin deficiency

With a decrease in the number of sunny days in November, the level of sunlight decreases, which affects the production of vitamin D in the body. This vitamin is extremely important for strengthening bones and the immune system.

Vitamin D deficiency in autumn and winter can lead to fatigue, decreased immunity, and an increased tendency to depression. Reduced sunlight also affects the levels of serotonin, the hormone of happiness, which can cause mood deterioration and depression.

Deterioration of the skin condition

November cold and wind have a negative effect on the skin. The air humidity decreases, which leads to dehydration of the skin and its peeling.

In addition, many people start wearing warmer clothes, which can lead to overheating and irritation of the skin, especially if it is not sufficiently hydrated. During this period, the risk of exacerbations of skin diseases such as eczema or psoriasis increases.

Poor health and exacerbation of chronic diseases

Seasonal changes can cause exacerbations of chronic diseases such as arthritis, bronchial asthma, and heart disease.

During the cold season, blood vessels constrict, which can cause joint pain and impaired mobility. People with respiratory tract diseases often experience deterioration due to hypothermia and dry air.

Autumn depression and seasonal affective disorder

The decrease in light levels in November is one of the main reasons for the deterioration of mood in many people. Lack of sunlight can lead to so—called autumn depression, and in some cases, to a more serious condition called seasonal affective disorder (SAD).

It is a mental disorder that manifests itself in the form of depression, apathy, low energy, and sleep disorders. Symptoms of SAR often occur in the autumn-winter period, when the daylight hours become shorter and the nights longer.

Decreased energy levels and fatigue

In November, when the weather is cold and rainy, many people feel tired and their energy levels decrease. This phenomenon may be due to a lack of sunlight, which affects the production of melatonin, a hormone that regulates sleep and wakefulness.

When there is a lack of sunlight, we begin to feel more tired, sleepy and sluggish, which affects our overall performance and mood. The psychological state may worsen due to reduced activity and lack of vivid impressions, which occur more often in the summer.

How to deal with the effects of November weather

To combat the autumn blues and seasonal affective disorder, doctors recommend using bright lamps that mimic daylight. Special light therapy can improve mood and increase serotonin levels, which helps to avoid depression. It is also useful to try to spend more time outdoors during the day in order to get at least a minimal dose of sunlight.

Regular physical activity will help not only strengthen the immune system, but also improve the psycho-emotional state. Moderate physical activity promotes the production of endorphins, hormones of joy that help fight autumn depression. It can be running, swimming, yoga, or walking in the fresh air. Even short but regular physical exercises will help to strengthen your health and boost your mood.

An important factor for maintaining health in November is proper nutrition. At this time of the year, it is useful to consume foods rich in vitamins and trace elements, such as vitamin C (citrus fruits, kiwis, berries), vitamin D (fatty fish, eggs, fortified foods), as well as proteins and omega-3 fatty acids (fish, nuts, seeds). If you feel vitamin deficiency, you can take supplements, but it is recommended to consult a doctor before doing so.

To avoid skin and respiratory problems, it is important to maintain a comfortable indoor humidity level. Turning on humidifiers, as well as regular ventilation, will help to avoid drying out the skin and mucous membranes. It is also important to dress according to the weather, avoiding hypothermia, so as not to catch a cold.

All important news is on the Izvestia channel in the MAX messenger.