Seniors can beat the winter blues by staying physically active, socializing, and maintaining a healthy routine. With these seasonal wellness tips, they can remain healthy and positive during the cold winter months.
According to the American Psychiatric Association, about 5% of American adults experience seasonal affective disorder. It can last about 40% of the year. Learning how to beat the winter blues may help you avoid or alleviate symptoms.
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According to the National Institute of Mental Health, seasonal affective disorder (SAD) is a type of depression. Symptoms can last four to five months, starting in late fall or early winter. Seniors may feel sad when the days get shorter (in the fall) and notice their mood improves when the seasons change.
Not every senior with SAD will experience the same symptoms. Common symptoms of SAD may include:
People with SAD may have reduced levels of serotonin, a brain chemical. It helps regulate mood.
Sunlight affects levels of molecules that help the body maintain normal serotonin levels. Fewer hours of sunlight may keep these molecules from functioning properly, leading to decreased serotonin levels.
If you notice your mood drop during the cool fall and winter months, consider adjusting your routine. Here are some seasonal wellness tips that may help you beat the winter blues.
Avoid sitting in the dark. Instead, open up your curtains and soak up as much sunlight as possible. Consider adding a short walk to your daily routine to increase your daily sunlight exposure.
As winter's chill sets in, you may start spending more time indoors. Avoid isolating yourself by reaching out to friends and family members. Otherwise, social isolation may increase your risk of:
Instead, explore your local senior living community's events and activities calendar. You can engage in new hobbies and make new friends. Socializing can boost your mood and improve your outlook on life.
For adults aged 65 and older, exercise may help:
Explore your senior living community's fitness program to find fun exercise classes.
One of the most widely used treatments for SAD is light therapy. Treatment involves exposure to a box that contains fluorescent lamps.
The optimal dose is 10,000-lux of full-spectrum or cool-white fluorescent lights. Try light therapy for 30 minutes to two hours daily. You should notice an effect between two and four weeks, according to the National Library of Medicine.
Develop a healthy routine, which may include:
Explore your senior living community's lifestyle programs. You can exercise, socialize, and engage in fun activities alongside other seniors. Their support may boost your mood and help you manage symptoms.
If you're struggling, explore resources for mental health and aging. Talk to a professional who specializes in emotional health for seniors or join a support group. You can find mental health resources through your local senior living community.
There's no one remedy for the winter blues. Though light therapy is a popular treatment for SAD, treatment may vary based on the nature and severity of your symptoms. A mental health professional may recommend treatments that are used for other types of depression, such as:
CBT may help you learn how to recognize and manage your symptoms. Since SAD is tied to the changing seasons, the onset is predictable. You can put preventative measures in place before you experience symptoms.
The winter blues can last for about five months of the year, on average. Usually, people experience symptoms in October.
These symptoms can worsen around the end of daylight saving time before a more drastic decline in November. Some people experience the most severe symptoms during January and February.
With treatment, you may be able to resolve your symptoms within a few weeks or months. Don't ignore your symptoms. Instead, talk to a mental health professional or doctor to treat your symptoms before they affect your quality of life.
A vitamin D deficiency may exacerbate winter blues symptoms. Vitamin D may help promote serotonin activity, improving your mood.
Our bodies produce vitamin D when skin is exposed to sunlight. Since there's less daylight in the winter, your vitamin D levels may drop. You may experience reduced serotonin activity, causing mood changes.
Consult a doctor to determine if you have a vitamin D deficiency. They may recommend adding supplements to your routine.
People with SAD also produce too much melatonin. This hormone helps the body regulate a normal sleep-wake cycle. Excessive melatonin can increase sleepiness, which may cause mood changes.
Don't let SAD bring you down this year. Instead, learn how to beat the winter blues by applying these effective strategies. With these tips, you can keep your spirits high while enjoying the winter season.
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We offer Independent Living with supportive services, including chef-prepared meals, engaging activities, and on-site health and wellness programs. Contact us now to schedule your tour.