How Seniors Can Reverse Seasonal Affective Disorder
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You can reverse seasonal affective disorder with a healthy diet, exercise, and socializing. Learning how to navigate seasonal mood changes can improve your quality of life in Prairie Village, KS.
According to Columbia University Irving Medical Center, seasonal affective disorder (SAD) affects 10 million Americans (3% of the population). Another 10% of people may have mild cases of the winter blues. Unlike the winter blues, SAD can affect your ability to function if you delay seeking treatment.
Instead of feeling down this winter, learn how to reverse seasonal affective disorder. With these tips, you can enhance your senior mental health and navigate seasonal mood changes. Learn how to feel your best in Prairie Village, KS today!
What Is Seasonal Affective Disorder?
Seasonal affective disorder is a type of depression.It's associated with the changing seasons.
For most people, symptoms begin in the fall and continue into the winter months. The lack of sunlight may cause you to feel moody or tired. Symptoms may not resolve until the spring or summer.
Winter-pattern SAD shouldn't be confused with the holiday blues. It's normal for stress to trigger feelings of anxiety or sadness during this time. SAD is related to changes in the seasons and daylight hours, not the calendar.
Symptoms of SAD can last between four and five months out of the year. Many of these symptoms are associated with depression, though some are disorder-specific for winter-pattern versus summer-pattern SAD.
Common symptoms of SAD include:
- Persistent sadness or an "empty" mood most of the day, nearly daily, for at least two weeks
- Feeling irritated, restless, or frustrated
- Feeling guilty, helpless, or worthless
- Hopelessness or pessimism
- Loss of interest in hobbies and activities
- Craving carbs and sugar
- Social withdrawal
- Weight gain
- Oversleeping
- Physical aches or pains
- Headaches or digestive problems that don't have a clear cause
- Difficulty concentrating, remembering, or making decisions
- Decreased energy, feeling slowed down, or fatigue
Consult a mental healthcare professional if you experience these symptoms. They'll determine if you have SAD. In some cases, these symptoms can indicate a more complex mental health condition.
What Causes SAD?
Researchers haven't determined the exact cause of SAD. They believe it's associated with a lack of sunlight, which may cause:
- A biological clock change
- Vitamin D deficiency
- Brain chemical imbalances
- Increased melatonin production
- Negative thoughts
A lack of sunlight may cause your biological clock to shift. This clock, your circadian rhythm, regulates mood and sleep. When it's out of sync, you may notice changes to your mood.
Neurotransmitters are chemicals in the brain that send communications throughout the body. Serotonin is a neurotransmitter that can uplift your mood.
The lack of sunlight during the winter can cause vitamin D production to drop. Vitamin D aids the body's natural production of serotonin. Low serotonin levels may cause depression.
Melatonin is a brain chemical that helps you feel sleepy before bed. The lack of sunlight may cause an overproduction, causing you to feel sluggish.
Some people with SAD have anxiety or negative thoughts about winter. This may contribute to your SAD.
Tips to Reverse Seasonal Affective Disorder
Don't let the winter weather bring you down. Instead, apply these tips as you navigate seasonal mood changes.
Active Aging Strategies
Improve your mental and physical health with diet and exercise. Prioritize eating whole foods, which may offer neuroprotective properties. You can find delicious dishes through your senior living community's dining program.
Exercising can help boost neurotransmitters associated with mood.Explore your community's exercise program for:
- Pilates
- Yoga or chair yoga
- Tai chi
- Weight lifting
- Resistance training
- Walking or hiking groups
Socialize
Socializing with other seniors may uplift your mood. Explore your community's events and activities calendar to find opportunities to socialize. Fostering strong friendships can give you a sense of belonging and comfort.
Seek Winter Wellness Support
For additional help, seek winter wellness support. Moving into a senior living community can minimize stress, which may uplift your mood.Look for a community that offers SHINE® Memory Care engagement.
Frequently Asked Questions
Who Is at Risk of Seasonal Affective Disorder?
Potential risk factors for seasonal affective disorder include:
- Having relatives with SAD
- Living far from the equator, in areas with less sunlight during winter
- Having relatives with other forms of depression or mental health conditions
- Having another mood disorder (such as major depressive disorder or bipolar disorder)
- Being female
- Living in a cloudy area
According to the American Heart Association, SAD affects as many as 1.4 to 9.7% of people in North America. However, the rate for those living in the continent's northernmost latitudes reaches 10%.
Consult a mental healthcare professional if you believe you're at risk. They can help you develop preventive measures before the peak of winter.
What Are the Treatments for SAD?
A mental healthcare professional will assess your symptoms to determine the best course of treatment. They may recommend a combination of treatments for SAD, such as:
- Bright light therapy
- Antidepressant medication
- Spending time outdoors
- Vitamin D supplements
- Psychotherapy (talk therapy)
- Cognitive behavioral therapy (CBT)
During bright light therapy, you'll sit in front of a special lamp that emits light 20 times brighter than normal indoor lights. This treatment may replace natural outdoor light during the winter. It could help you maintain your circadian rhythm and vitamin D levels.
Let your provider know if you're taking medications for an underlying condition. This will ensure they don't prescribe antidepressants or supplements that may interact with your medications.
CBT is a form of talk therapy. Your mental healthcare provider can help you replace negative thoughts and behaviors with positive ones.
Improve Your Senior Mental Health
Don't neglect your mental or physical health this year. Instead, learn how to reverse seasonal affective disorder using these effective strategies. Remember, you can always ask for assistance.
Look no further than Addington Place of Prairie Village. Enjoy our stunning gardens and outdoor areas to get fresh air and sunshine during the winter.
We believe your golden years should be devoted to relaxing and engaging in activities you love. Enjoy our wellness center, chef-prepared meals, exercise classes, and cooking sessions to ensure no day feels dull. Contact us now to schedule your tour.