Learn how to beat the winter blues through socializing, diet, and exercise. These changes to your routine can improve your mood and quality of life. Otherwise, the winter blues can affect health and the Boise, ID retirement lifestyle.
According to the Cleveland Clinic, about 5% of adults in the US experience seasonal affective disorder, or the winter blues. About 10 to 20% of Americans develop a milder form of the winter blues. This seasonal depression can cause a decline in emotional well-being for seniors.
Before that happens, apply these winter tips for seniors to boost your mood and combat seasonal depression. Discover how to beat the winter blues to live your best life in Boise, ID!
The winter blues, or seasonal affective disorder (SAD), is a form of depression that occurs as the seasons change. Symptoms usually occur in the fall and go away during the spring.
Symptoms of SAD can vary from mild to severe. They include symptoms similar to major depression, including:
According to the American Psychiatric Association, about 5% of adults in the US experience SAD. It usually lasts about 40% of the year. The prevalence can vary based on:
Prevalence increases at higher latitudes; it's more common in people living far from the equator. In these locations, there are fewer daylight hours. This causes a shift in a person's circadian rhythm (their biological internal clock).
Our biological clocks change when there are fewer hours of sunlight. This clock regulates hormones that affect mood and sleep. The lack of sunlight may alter your biological clock, leading to mood changes.
People have a higher risk of developing SAD if they:
Light therapy may help improve your seasonal emotional health. The light used in phototherapy mimics sunlight to help the body produce vitamin D.
These boxes emit light 20 times brighter than regular indoor light. You can receive light exposure for 15 to 30 minutes each morning.
Changes to your routine could help combat SAD. Here are a few winter tips for seniors to help you beat the winter blues.
Norwegians embrace winter. They're less depressed because they maintain a positive mindset. Look for ways to enjoy the season, such as:
Try to spend 15 to 30 minutes outside daily. Embracing nature may boost your mood. If the weather is nice, exercise outside by going for a walk or hiking.
Explore your senior living community's fitness program for indoor exercise classes. Exercising can boost serotonin production, enhancing your mood.
Prioritize eating nutritious whole foods, including:
Choose colorful fruits and vegetables, which feature a variety of nutrients. These whole foods may boost your mood and improve your overall health. Consider making a delicious vegetable soup to ward off the cold!
Explore your senior living community to find engaging activities and opportunities to socialize. Socializing can improve your mood and outlook on life. Developing meaningful relationships and seeking support may help uplift your mood.
If your symptoms persist, talk to a professional who specializes in aging and mood support. Treatments that may help improve emotional well-being for seniors include:
Most people experience symptoms of SAD during the fall and winter months. During this time, there are fewer sunlight hours, leading to less serotonin production. Serotonin is a neurotransmitter associated with mood changes.
January and February are the toughest months for people with SAD. Symptoms usually don't improve until the arrival of spring.
According to the Mayo Clinic, SAD can last for about five months of the year. People usually develop symptoms in October. A more drastic decline may occur in November.
Some evidence suggests that symptoms of SAD may occur due to changing levels of vitamin D3. Our bodies naturally produce vitamin D when skin is exposed to sunlight. This process helps the body produce serotonin in the brain.
Serotonin regulates sleep patterns and helps regulate your mood. It's dependent on vitamin D. A vitamin D deficiency may cause:
According to this analysis, vitamin D may have a beneficial effect on negative emotions associated with major depressive disorder. However, more research is needed to understand how improving vitamin D levels affects SAD.
Poor sleep can play a role in winter-pattern SAD. Poor sleep can worsen your mood. To get more sleep, consider adding melatonin to your wellness regimen.
The brain's pituitary gland naturally produces melatonin, which helps the body prepare for rest. Seasonal changes can affect your circadian rhythm, affecting your ability to get adequate sleep. Adding melatonin to your routine may help you fall and stay asleep.
Consult a doctor before adding these supplements to your routine. They'll help you avoid potential interactions with medications you're taking.
Learning how to beat the winter blues can improve your outlook on life. Apply these seasonal emotional health strategies to make a change for the better. Remember, your senior living community may offer additional resources.
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