{"id":116293,"date":"2026-07-07T09:02:34","date_gmt":"2026-07-07T07:02:34","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=116293"},"modified":"2026-07-07T10:22:21","modified_gmt":"2026-07-07T08:22:21","slug":"hoe-jy-wit-lig-reg-gebruik-om-winterdepressie-te-behandel","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/hoe-jy-wit-lig-reg-gebruik-om-winterdepressie-te-behandel\/","title":{"rendered":"Hoe jy wit lig reg gebruik om winterdepressie te behandel"},"content":{"rendered":"<p><em>Deur Salom\u00e9 Delport<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Al maak party mense winterdepressie as \u2019n &#8216;ligte&#8217; ou probleempie af, is dit nie. Dit kan \u2019n onverwags groot tol eis.<\/p>\n<p>Dink so daaroor:\u00a0 Die tipiese simptome van winterdepressie is onttrekking, \u2019n onvermo\u00eb om produktief te werk en besluiteloosheid. Gestel jy word elke jaar in die winter by die werk ge\u00ebvalueer vir bevordering. Maar elke winter gaan dit beroerd met jou, ten spyte van jou super somerrekord? Dink hoe skadelik dit vir jou loopbaan is. Dieselfde geld jou verhoudings en vriendskappe, as jy elke jaar vir twee, drie maande jou sosiale vermo\u00ebns \u2018verloor\u2019.<\/p>\n<p>Ja, jy voel v\u00e1ndag vaal &#8211; maar het jy werklik winterdepressie? Toets jouself vir al die algemene simptome van winterdepressie. Wat nou, as jy positief toets, soos jy vermoed het? Moet jy maar droom van die lente en jou troos dat die winter net twaalf weke lank is?<\/p>\n<p>Glad nie! Jy hoef nie \u2019n kwart van jou jaar weg te gooi nie. Maak liewer \u2019n plan. Ons het die beskikbare navorsing gaan deurkyk. Hier is beste behandeling vir winterdepressie.<\/p>\n<p><strong>Wenk\u00a0<\/strong>Dink voorkomend. Die idee is om in Mei met jou behandeling vir winterdepressie te begin \u2013 v\u00f3\u00f3r winterdepressie begin ontwikkel. Hou aan tot einde Augustus, sodat jy die hele winter beskerm is.<\/p>\n<div id=\"attachment_166121\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-166121\" class=\"wp-image-166121 size-medium\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/08\/pexels-jennifer-grube-3371805-5043738-500x333.jpg\" alt=\"Foto: Jennifer Grube, Pexels\" width=\"500\" height=\"333\" \/><p id=\"caption-attachment-166121\" class=\"wp-caption-text\">Foto: Jennifer Grube, Pexels<\/p><\/div>\n<h4>1. Wit lig verlig winterdepressie<\/h4>\n<p>In \u2019n 2019 oorsigartikel (lees dit <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6405415\/\" target=\"_blank\" rel=\"noopener noreferrer\">hier<\/a>) skryf drs Julia Maruani en Pierre Geoffroy van die Universiteit van Parys dat witlig die maklikste, goedkoopste en doeltreffendste van al die terapie\u00eb is. Hier is hul presiese aanbevelings is een van die volgende drie regimes:<\/p>\n<ul>\n<li>Sit <span style=\"color: #ff0000;\">30 minute<\/span> per dag by \u2019n lig wat <span style=\"color: #ff0000;\">10\u00a0000 lux<\/span> verskaf<\/li>\n<li>Sit <span style=\"color: #ff0000;\">1 uur<\/span> per dag by \u2019n lig wat <span style=\"color: #ff0000;\">5000 lux<\/span> verskaf<\/li>\n<li>Sit <span style=\"color: #ff0000;\">2 uur<\/span> per dag by \u2019n lig wat <span style=\"color: #ff0000;\">2500 lux<\/span> verskaf<\/li>\n<\/ul>\n<p><strong>Wat is lux?<\/strong><\/p>\n<p>Die dae van watts en volts is verby. Gloeilampe dui nou aan hul lumens gemeet. Daar is \u2019n direkte verband tussen lumens en lux: lumens dui op lighelderheid dui, terwyl lux ligintensiteit meet. Hoe verder van die ligbron (wat lumens verskaf) hoe swakker die lux. Dus: as jy verder van die bron sit, bly die lumens dieselfde maar die lux neem af, in ooreenstemming met jou afstand van die lig. Die aanbeveling van 10 000 lux beteken prakties maar net dat jy as jy binne een meter van \u2019n lig van 10 000 lumens sit, is jy blootgestel aan 10 000 lux.<\/p>\n<p><strong>Waar kry jy \u2019n sterk genoeg wit lig vir behandeling vir winterdepressie?<\/strong><\/p>\n<p>Sulke sterk gloeilampe is nie by die algemene winkels beskikbaar nie. Jy moet vir jou \u2019n ligkas koop wat 10 000 lumens verskaf.\u00a0Daar is tog \u2019n alternatief: vra by jou hardewarewinkel vir \u2019n witlig gloeilamp wat die heelmeeste lumens moontlik verskaf.\u00a0 Gloeilampe van 2500 lumens is geredelik beskikbaar. Jy sal moet sorg dat jy dan rondom twee uur per dag binne 60-70cm van jou witlig gloeilampbron deurbring.<\/p>\n<p>&nbsp;<\/p>\n<h4>Nog drie wenke vir witlig as behandeling vir winterdepressie<\/h4>\n<ul>\n<li><strong>Kry die regte soort ligkas<\/strong> Daar is verskillende soorte ligkaste \u2013 moenie die verkeerde een aanskaf nie. Die soort kaste wat vir psoriase (\u2019n veltoestand) bedoel is, genereer UV-lig, en nie witlig nie. Dit is dus glad nie geskik vir winterdepressie nie. Die sterk UV-lig kan baie moontlik jou o\u00eb beskadig.<\/li>\n<li><strong>Boots die natuur so goed as moontlik na<\/strong> en kry jou dosis wit lig vroeg in die dag, eerder as later.<\/li>\n<li><strong>Beskerm jou o\u00eb.<\/strong> Moenie direk in die lig kyk nie. Sit liewer l\u00e1ngs die lig.\u00a0 &#8216;n Goeie tyd is soggens vroeg,terwyl jy ontbyt eet en jou nuus lees.<\/li>\n<li><strong>Beplan vir genoeg witlig tyd.<\/strong> Min van ons het tyd om twee uur lank langs \u2019n liggie te ontspan.\u00a0 Maar jou dosis vir die dag bou op. Sit sterk witlig lampies neer oral waar jy werk, sodat jy deur die dag op kantoor ook kontak met wit lig het.<\/li>\n<\/ul>\n<div id=\"attachment_166124\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-166124\" class=\"size-medium wp-image-166124\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2019\/08\/pexels-bongani-nkwinika-3310664-5045785-500x333.jpg\" alt=\"Foto: Bongani Nkwinika, Pexels\" width=\"500\" height=\"333\" \/><p id=\"caption-attachment-166124\" class=\"wp-caption-text\">Foto: Bongani Nkwinika, Pexels<\/p><\/div>\n<h4>2. Vitamien D as behandeling vir winterdepressie\/SAD<\/h4>\n<p>Die sonskynvitamien lig sowaar ook ons gemoed. Vit D help reguleer die vlakke van jou melatonien (jou slaaphormoon) en serotonien (jou goedvoel hormoon), en daarom moet dit &#8211; ten minste teoreties &#8211; vir winterdepressie \/ SAD help.<\/p>\n<p>Ongelukkig net in teorie. Ondersoeke na die doeltreffendheid daarvan gee sover wisselvallige resultate. Dit lyk asof dit wel vir party van ons help maar nie vir almal nie.<\/p>\n<p>Maar toets en kyk of dit vir jou werk. Jy is dalk een van die gelukkiges.<\/p>\n<p>&nbsp;<\/p>\n<h4>3. Gebruik \u2019n antidepressant vir winterdepressie<\/h4>\n<p>Dit is selde nodig om vir winterdepressie so ver te gaan. Maar hier en daar het iemand dit tog nodig, en dan werk dit baie doeltreffend.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:<\/strong> <a href=\"https:\/\/novanews.co.za\/rooirose\/winterdepressie-toets-sad\/\" target=\"_blank\" rel=\"noopener noreferrer\">Toets jouself vir winterdepressie<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Deur Salom\u00e9 Delport &nbsp; Al maak party mense winterdepressie as \u2019n &#8216;ligte&#8217; ou probleempie af, is dit nie. Dit kan \u2019n onverwags groot tol eis. Dink so daaroor:\u00a0 Die tipiese simptome van winterdepressie is onttrekking, \u2019n onvermo\u00eb om produktief te [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":166120,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,667],"tags":[75572,75573,75574,75575,75576,75577,75578,75579,241,753,2108,3912,5440,75268],"class_list":["post-116293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-gesondheid","tag-behandel-depressie","tag-ssri","tag-wit-lig","tag-witlig","tag-toets-vir-winterdepressie","tag-sad","tag-wat-is-lumen","tag-lux","tag-depressie","tag-salome-delport","tag-toets","tag-vitamien-d","tag-antidepressant","tag-vit-d"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hoe jy wit lig reg gebruik om winterdepressie te behandel | rooi rose<\/title>\n<meta name=\"description\" content=\"Draai jou winter &#039;blues&#039; so om na &#039;n winterfees! 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