The days are getting shorter, the hours of sunshine are fewer, and mood is falling: Many people are currently suffering from a seasonal depression, the so-called winter blues. Marcel Ott knows what helps against this. The former judo professional, who now works successfully as a personal trainer and fitness coach, explains: “In the dark season, the immune system has to work harder. Due to the lack of sunlight, the production of the ‘happy hormone’ serotonin is minimized and melatonin, which makes us tired, is released in larger quantities. Also, in most companies, the time leading up to the end of the year is the busiest and the work is relatively stressful.” All of this can leave you feeling low on energy and listlessness.
Happy hormones through training
Marcel Ott has a simple recipe against the winter blues: “Exercise absolutely! Because training releases happiness hormones.” Exercise brings variety to everyday life, you meet other people and get out of the daily routine. It also makes the body more resilient and strengthens the immune system. “It doesn’t matter whether it’s in the morning before work or afterwards. It’s important that it’s fun,” says the fitness expert.
The right diet
Nutrition also plays an important role in this context, because 95 percent of serotonin is formed in the intestine. Ott: “There are foods that promote the production of L-tryptophan, the precursor of serotonin, for example fish, nuts, but also quinoa.”
Vitamin D is just as important, emphasizes Marcel Ott: “It supports the immune system and is formed through exposure to sunlight. It absolutely has to be supplemented in winter.” Omega3 fatty acids, as “food for the brain” and foods with vitamin B6 should also be on the menu. The latter is a cofactor for the formation of serotonin and is found in fish and meat as well as green vegetables such as cabbage, spinach and green beans.
More tips
Daylight lamps can also be helpful, which not only brighten up the rooms but also the atmosphere. Another tip from Marcel Ott against the winter blues: meet up with friends. “It’s also fun and releases happiness hormones. People need social contacts and a friendly environment.”
From professional athlete to entrepreneur
Marcel Ott has been dealing with training methods and training teachings for many years – initially only from the perspective of a professional athlete who always has to struggle with ups and downs in the training process. In the course of his professional judo career, he also worked with well-known experts from various disciplines to optimize physical and mental performance.
“I like working with people and I’m happy for them when they achieve their goals,” says Ott.
