Seasonal affective disorder (SAD) can affect how you think, behave, and feel. Learning how to beat the winter blues can improve your mood and overall wellness as you age. With assisted living support, you can enjoy your retirement while feeling your best.
According to the University of Michigan, about 10-20% of American adults experience mood changes depending on the time of year. The winter blues can affect your mood, sleep habits, and enjoyment in life.
Before that happens, apply these tips to beat the winter blues while living in Anderson, SC. With these winter health strategies, you can cope with seasonal changes. Read on to discover our senior mood boosters!
The winter blues, or seasonal affective disorder (SAD), is a type of depression that comes and goes with changes in season. Onset often occurs between late fall and early winter. During this time, temperatures drop, days are shorter, and we experience less sunlight exposure.
According to Columbia University Irving Medical Center, the winter blues affect about 10 million Americans (3% of the population). An additional 10% of the population may have mild cases. However, about 6% of people experience severe symptoms and require hospitalization.
For diagnosis, an individual must experience major depression seasonally for at least two years.People who live in the northern half of the US have a higher risk of developing symptoms.
Daylight hours are shorter, causing less sunlight exposure, in these areas. According to Mayo Clinic, one in 20 people in the northern half of the US could have symptoms of SAD.
Common symptoms of the winter blues include:
SAD lasts about five months of the year.People usually develop symptoms in October before experiencing a more drastic decline in November.
If you don't notice an improvement after applying these strategies, consider consulting a mental health professional. They may recommend:
Light therapy involves sitting in front of a bright light box for 30 to 45 minutes a day. Treatment first thing in the morning can ensure you receive light exposure during darker months. The light box is 20 times brighter than ordinary indoor light and filters potentially damaging UV rays.
If you experience symptoms of SAD, make changes to your routine. Here are some winter health strategies that may help boost your mood.
Brighten your day by spending some time outside. Natural light exposure throughout the day may increase neurotransmitter production, improving your mood.
Embrace "friluftsliv," which means "free air life." This Nordic mentality involves embracing the outdoors, regardless of the weather. Spending time in nature can improve your overall well-being.
Explore your senior living community's fitness program to find exercise classes. Exercising can boost serotonin production.
If you're struggling to remain physically active, seek assisted living support. You can find classes designed with senior wellness in mind.
Eat a healthy, balanced diet that features whole foods, including:
These nutritious foods can provide your body with energy. They can also boost your mood. Discover delicious dishes through your senior living community's dining program.
Try to get enough sleep. Poor sleep can affect your mood, memory, and overall health.If you notice your memory declining, seek memory care engagement through your senior living community.
Add fun hobbies to your routine. You can discover new hobbies through your senior living community's events and activities calendar, including:
The most common period of the onset of seasonal affective disorder is late October. January and February are usually the worst months overall. However, SAD symptoms may not subside until early May.
Seasonal depression is linked to reduced sunlight exposure. Spending more time indoors may exacerbate symptoms. However, sensitivity to changes in daylight and weather can vary between individuals.
Some people first notice symptoms in September, around the fall equinox. Other people may not experience symptoms until December.
Reduced levels of the brain chemical serotonin may increase your risk of developing the winter blues. Serotonin is a neurotransmitter, or brain chemical. It helps regulate mood.
Sunlight exposure can help the body naturally produce serotonin.However, shorter daylight hours can keep these molecules from functioning properly, leading to lower serotonin levels during the winter months.
Vitamin D helps promote serotonin activity in the brain. The body naturally produces vitamin D when we're exposed to sunlight.
Other vitamins that may help improve your seasonal depression symptoms include:
St. John's wort is a supplement that may help improve sleep issues, anxiety, and depression symptoms. However, there's not enough reliable evidence to determine whether it can improve SAD symptoms. It may cause interactions with certain medications, including blood thinners and antidepressants.
Our bodies naturally produce melatonin. This hormone helps the body get ready for sleep. Melatonin supplements are used as natural sleep aids.
Seasonal changes and low sunlight exposure can affect your circadian rhythm, affecting your ability to fall and stay asleep. Poor sleep can cause your mood to decline, while quality sleep can ease depression symptoms.
Magnesium is involved in brain function and mood regulation. Stress can lower magnesium levels. Taking a magnesium supplement may help improve your mood and lower depression symptoms.
Consult a doctor before adding new supplements to your routine. They'll ensure you avoid possible interactions.
Ready to beat the winter blues? Apply these wellness tips to improve your health, mood, and quality of life. With these strategies, you can enjoy winter in Anderson, SC!
Remember, you can discover helpful resources through your senior living community. At TerraBella Marchanks, we offer round-the-clock professional care and personalized plans.
Discover our exclusive senior lifestyle programs, including Celebrations Activities & Events, Sensations Dining, and Dimensions Health & Fitness. Contact us now to schedule your tour.