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Hospital Particular Alvor


Urgent Care

Hospital Particular Gambelas


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Hospital Particular da Madeira


Urgent Care



Madeira Medical Center


Urgent Care


Are you one of those people who suffer when the days are grey and shorter?

Do you feel saddest at this time of year? We will help you to reverse this situation. Giving up is not an option! The cause of seasonal adjustment disorder remains unknown, but factors such as the circadian rhythm and altered levels of neurotransmitters and hormones (such as serotonin and melatonin) seem to play a role.

If you can't change the hours of sunlight, or the cold and grey days, know that you can make changes to your lifestyle that will make you feel better and less fatigued. Here are some options:

Go outdoors and make the most of the available hours of sunshine.

Give more light to home and work; open curtains and blinds and sit by a sunny window.

Try to have regular sleep, both in length and quality. Don't forget that it may be necessary to increase the temperature in the room.

Wake up to the sun as it improves the quality of awakening and vitality throughout the day.

Keep to your routines. Don't isolate yourself from friends and family.

Don't forget to exercise, any kind will do, with a duration of at least half an hour a day, three times a week.

Nutritionists advise eating some foods. These are worth a try: salmon, mackerel, almonds, eggs, sweet potatoes, Brazil nuts, turkey, dark chocolate, oats, strawberries, avocado, romaine lettuce, banana, dairy products, pineapple, sour cherries, barley, garlic , lentils, sesame seeds.

They also talk about increased intake of vitamins, particularly the B complex and vitamin D. Ask your doctor for advice.

Learn relaxation or meditation. Start by listening and feeling your breathing, listening to calm music.

And back to the beginning: if you can't change the hours of sunlight and the cold, learn to appreciate the autumn and winter. These seasons also have their beauty, with smells and sounds that will give you comfort.


12, January 2020