Как пережить осеннюю хандру. И как встретить ее во всеоружии

{"article":{"error":null,"payload":{"id":47,"slug":"kak_perezhit_osennyuyu_handru_i_kak_vstretit_ee","title":"Как пережить осеннюю хандру. И как встретить ее во всеоружии","description":"Более 40% россиян жалуются осенью на упадок сил и плохое настроение – таковы данные ВЦИОМ. Как пережить осенний упадок сил и настроения и как подготовиться к такому состоянию: стратегия, препараты, лайфхаки – в материале vseapteki.ru.","href":"/news/kak_perezhit_osennyuyu_handru_i_kak_vstretit_ee/","published":{"display":"18 октября 2018","rfc3339":"2018-10-18T14:01:11+00:00"},"image":{"isTouch":{"retina":"https://vseapteki.ru/cropping/thumbnails/250/43/phoneMedium_retina/","default":"https://vseapteki.ru/cropping/thumbnails/250/43/phoneMedium_default/"},"isFromTablet":{"retina":null,"default":null}},"modified":{"display":"13 января 2020, 13:32:12","rfc3339":"2020-01-13T13:32:12.087766+00:00"},"content":"\u003cp class=\"article-picture\" data-name=\"contentimage\" data-id=\"60\"\u003e\u003cimg src=\"https://vseapteki.ru/cropping/thumbnails/253/60/phoneMedium_retina/\" title=\"\"\u003e\u003c/p\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eКак подготовиться к осенней хандре\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cul\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eБерем отпуск в сентябре.\u003c/strong\u003e «Отпуск в начале осени – хороший способ попрощаться с летом плавно», – говорит Павел Боков, психолог. Организм похож на батарею, которая работает от солнца: если солнечного света много, он полон сил и готов к работе, а если серо и слякотно -– не может включиться. Сентябрьский отпуск выполнит роль подзарядки перед осенним сезоном.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eПьем курс \u003ca href=\"https://vseapteki.ru/product/99023-solgar_vitamin_d3/\" target=\"_blank\"\u003eвитаминов \u003c/a\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003ca href=\"https://vseapteki.ru/product/99023-solgar_vitamin_d3/\" target=\"_blank\"\u003e\u003cstrong\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003eD\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003cspan\u003e\u003cspan\u003e.\u003cem\u003e \u003c/em\u003e\u003c/span\u003e\u003c/span\u003e\u003c/strong\u003e\u003cspan\u003e\u003cspan\u003eНа улице мало солнца – и организм начинает чувствовать нехватку витамина \u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"EN-US\"\u003e\u003cspan\u003eD\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e. Ухудшение самочувствия, проблемы со сном и трудные пробуждения по утрам, частые перемены настроения, вялость – признаки «тоски» по ясным дням, говорит Светлана Калиниченко, доктор медицинских наук. \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eЕсли с началом сентября пропить курс витамина \u003c/span\u003e\u003c/span\u003e\u003cspan lang=\"DE\"\u003e\u003cspan\u003eD\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e, пережить осеннюю депрессию будет проще. \u003cstrong\u003eВнимание! Перед употреблением нужна консультация специалиста.\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eВстаем и ложимся спать раньше.\u003c/strong\u003e Взрослому человеку нужно отправляться в постель до полуночи и вставать не позже 9 утра. Такой режим способствует лучшему восстановлению и выработке необходимых гормонов. Как следствие – растет сопротивляемость вирусам, перепадам настроения и хандре, говорит Мария Овсянникова, врач-сомнолог.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eПьем курс \u003ca href=\"https://vseapteki.ru/search/?query=%D1%80%D1%8B%D0%B1%D0%B8%D0%B9%20%D0%B6%D0%B8%D1%80\" target=\"_blank\"\u003eрыбьего жира\u003c/a\u003e.\u003cem\u003e \u003c/em\u003e\u003c/strong\u003e\u003c/span\u003e\u003c/span\u003e\u003cspan\u003e\u003cspan\u003e«Полиненасыщенные Омега-3 жирные кислоты, которыми богат рыбий жир, оказывают общее укрепляющее действие на организм», – говорит Светлана Калиниченко. Они повышают иммунитет, спасают нервную систему от стрессов, следят за здоровьем сосудов и делают самочувствие лучше. Рыбий жир пьют курсами по 1–1,5 месяца. Начать такой курс имеет смысл вместе с наступлением первых холодных и серых дней.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\u003c/ul\u003e\n\u003ch2\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003eКак пережить осеннюю хандру, если она уже началась\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/h2\u003e\n\u003cul\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eТренируемся по утрам.\u003c/strong\u003e «Физическая активность по утрам способствует усиленной выработке серотонина и дофамина – т.н. «гормонов счастья», – говорит Александр Мудрецов, хирург, специалист по спортивной и лечебной медицине. «Убивать» себя тренировками не надо. Достаточно 30 минут легкого бега или простых упражнений типа «отжимания-приседания-пресс». Это даст хорошее настроение на весь день. \u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eПлаваем в бассейне.\u003c/strong\u003e Еще один сценарий борьбы с осенней подавленностью – два-три часа плавания в неделю. Плавание дает мягкую нагрузку на все мышцы, ускоряет обмен веществ, снимает раздражительность, говорит Александр Мудрецов.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eПринимаем \u003ca href=\"https://vseapteki.ru/search/?query=%D0%B3%D0%BB%D0%B8%D1%86%D0%B8%D0%BD\" target=\"_blank\"\u003eглицин\u003c/a\u003e.\u003c/strong\u003e Если осенью тяжело идет работа, может помочь глицин. Это средство улучшает работу мозга и выравнивает психоэмоциональное состояние, говорит Виктор Лишин, врач-терапевт, заведующий клинико-диагностическим отделением клиники «Ниармедик».\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eПьем лимонный сок, отказываемся от кофе.\u003c/strong\u003e Кофеин может помогать организму «запускаться» в холодные серые дни. Однако если вы замечаете за собой частые перепады настроения, острую раздражительность, приступы гнева – лучше отказаться от кофеина, говорит Павел Боков. Заменить кофе может лимонный сок с водой. Он тоже стимулирует, но более мягко, и при этом он гораздо полезнее.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\t\u003cli\u003e\u003cspan\u003e\u003cspan\u003e\u003cspan\u003e\u003cstrong\u003eДвигаемся больше.\u003c/strong\u003e Преодолеть осеннюю депрессию поможет движение, говорит Александр Мудрецов. Старайтесь ходить больше пешком, бывайте на свежем воздухе, делайте легкую гимнастику в течение рабочего дня. Все это поможет сохранить бодрость духа и убережет от осенней хандры.\u003c/span\u003e\u003c/span\u003e\u003c/span\u003e\u003c/li\u003e\r\n\u003c/ul\u003e\n\u003ch3\u003e\u003cstrong\u003eЧитайте также: \u003c/strong\u003e\u003c/h3\u003e\n\u003cp\u003e\u003cstrong\u003e\u003ca href=\"https://vseapteki.ru/news/chto_delat_esli_vse_besit_pyat_legalnyh_sredstv/\" target=\"_blank\"\u003eЧто делать, если все бесит\u003c/a\u003e\u003c/strong\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/nabor_dlya_samopomoschi_pri_prostude_aptechka_i/\" target=\"_blank\"\u003e\u003cstrong\u003eНабор для самопомощи при простуде: аптечка и первые действия\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003e\u003ca href=\"https://vseapteki.ru/news/kakie_preparaty_pomogut_dozhit_do_novoy_pensii/\" target=\"_blank\"\u003e\u003cstrong\u003eКакие препараты помогут дожить до новой пенсии\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e"},"status":{"isError":false,"isInit":false,"isPending":false,"isSuccess":true,"isServer":true}},"basket":{"error":null,"payload":{"empty":true,"hasUnavailable":false,"products":[],"recentlyAdded":[],"info":{"countPharmacy":0,"deliveryTime":"","prescription":false,"checkout":false,"price":{"subtotal":"0","total":"0"},"quantity":{"position":0,"pack":0}},"delivery":{"method_of_obtaining":"PICKUP","address":null,"latitude":null,"longitude":null,"cost":null,"service_fee":null,"time":null,"store_id":null,"store_name":null,"chain_id":null,"checkout_url":null,"is_available":false,"prices":[],"token":null,"refresh_token":null,"secret":null,"cart_id":null,"discount_code":null}},"status":{"isError":false,"isInit":false,"isPending":false,"isSuccess":true,"isServer":true}},"basketEvents":{"eventsByProducts":{},"lastAddedProducts":null,"lastRemovedProducts":null},"catalogCategoryProducts":{"error":null,"status":{"isError":false,"isInit":true,"isPending":false,"isSuccess":false,"isServer":false}},"catalogCurrentCategory":null,"catalogStructure":{"error":null,"payload":{"39":{"id":39,"title":"Лекарства","url":"/catalog/39-lekarstva/","parent":null,"order":1,"empty":false},"40":{"id":40,"title":"Прочие 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