What is winter depression?

The well-known winter depression is a depressive mood that occurs seasonally. Due to the lack of light, it usually occurs in the dark season of winter and is therefore also known as the winter blues. It is one of the mild to moderate depressions. It is referred to as winter depression if the depressive mood, i.e. sadness, lasts longer than two weeks.

Affected groups

Women are more frequently affected by winter depression than men. People around the age of 30 are most frequently affected. Geographically, more northern regions are particularly affected, as their winters are longer and darker.

What are typical symptoms?

Typical symptoms of winter depression include

• Lack of energy and feeling exhausted
• Increased need for sleep and tiredness
• Sleep disturbances
• Poor mood and being easily irritated
• Difficulty concentrating and nervousness
• Withdrawal and avoidance of social contact
• Increased need for sugar, often with weight gain
• Lack of appetite

Course of winter depression

The winter blues usually begin in the fall and last until the beginning of spring. The symptoms often disappear by themselves in spring when everything starts to bloom again and we get more sunlight.

What can you do to put winter depression in its place? Spend quality time with family and friends, make sure you eat a healthy, balanced diet and get plenty of exercise - ideally outdoors.

However, if the symptoms persist, you should see a doctor to prevent seasonal depression from turning into chronic depression.

What does winter depression have to do with the gut?

What sounds crazy at first is not so far-fetched. Our body is a marvel. This is reflected in many complex processes. The connection between the brain and gut, the so-called gut-brain axis, demonstrates this very impressively.

We all know sayings such as "The way to the heart is through the stomach", "The problem is heavy in my stomach", "I had a gut feeling" and many more. They're no coincidence, because let's be honest: constantly running to the loo
when you're excited, being overly acidic in times of stress, or that sinking feeling when you suspect disaster - everyone knows them.



The gut shows you which emotion an event triggers in your brain. What works in one direction (usually) also works in the other. Numerous scientific studies have shown that the composition of our gut flora can have a variety of effects on our physical and mental health. This includes, for example, anxiety or depressive moods.

The role of the happiness hormone serotonin

Serotonin is a hormone, a neurotransmitter that controls numerous bodily functions and also has a mood-enhancing effect. This is why it is also known as the "happiness hormone". It is important to know that our body produces serotonin itself. Over 90% of serotonin is stored in the intestines. If the body produces too little serotonin, or if the balance is disturbed, e.g. by the Effects of stress, the lowered serotonin level can have a negative impact on our mood.

Ease winter depression with the right diet

Many people tend to suffer from the "winter blues", especially in the darker months of the year. The short days and few hours of sunshine also have a powerful downward effect on mood. You feel exhausted, listless and more depressed than usual. With the knowledge that serotonin "makes you happy", that our body produces it itself and that the gut is directly connected to our brain, you can beat the winter blues.

Eat foods that support the production of serotonin in your body. And those that contain a lot of tryptophan. Tryptophan is a precursor of serotonin, which, when converted in the body, can counteract a lack of serotonin and have a positive effect on our mental mood. Tryptophan-rich foods include:

- Nuts
- Beans
- Bananas
- Quark
- Hard cheese
- Fish
- Wholemeal products
- Dark chocolate

Follow the Mediterranean diet with lots of plant-based foods and healthy fatty acids such as virgin olive oil, avocados and fish. These contain omega-3 fatty acids, which are said to have a positive effect on cholesterol levels, blood pressure and chronic inflammation. We can recommend our fish oil capsules with omega 3 to vegetarians and vegans.

In general, a fresh, high-quality and balanced diet has positive effects on us. Nuts, wholegrain products and pulses provide important fiber. However, avoid industrially processed foods and reduce red meat and butter.

Recent research has shown that the important intestinal bacteria in particular can not only control our mood, but also our behavior and harmful processes in the body. All the more reason for us to make sure we eat a healthy diet and actively support the little helpers in our gut in their valuable work.

Take probiotics

Green tea also has a supportive effect and is good for the mind and body in many ways. Building up intestinal flora is not a sure-fire success. The connection between gut and brain has been proven. So you can actively help yourself to feel healthy and fit - both physically and mentally.

Probiotics (lactic acid bacteria), such as our ARKTIBIOTIC Premium with 9 reproducible bacterial cultures, in a particularly high-dose form, can provide excellent support.

We are happy to answer any questions you may have at any time!



Kind regards

Your Arktis BioPharma Team Switzerland