Reverse Seasonal Affective Disorder with Simple Wellness Habits
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Knowing how to reverse seasonal affective disorder can ensure it doesn't affect your ability to function. Effective tips include exercising, spending time in nature, and adjusting your diet. Prioritizing emotional balance in aging seniors can improve your overall quality of life.
According to the American Psychiatric Association, about 5% of Americans experience seasonal affective disorder (SAD). Symptoms can last for about 40% of the year.
For some people, symptoms can become so debilitating that they affect a person's ability to function. Before that happens, learn how to reverse seasonal affective disorder. Making a few lifestyle changes will allow you to enjoy your retirement in Knightdale, NC.
Unsure how to improve your assisted living mental health? Read on for our tips on winter wellness for seniors!
What Is Seasonal Affective Disorder?
Seasonal affective disorder, or seasonal depression, is a type of depression triggered by the change of season. Most people experience SAD symptoms at the beginning of fall or early winter. Symptoms may subside at the beginning of spring.
SAD is more than just the "winter blues." It can affect your thoughts, emotions, and ability to function.
What Causes Seasonal Affective Disorder?
Doctors are uncertain of the exact cause of seasonal affective disorder. However, there are theories associated with a lack of sunlight during the cold winter months. These involve:
- Brain chemical imbalances
- Changes to your biological clock
- Increased melatonin levels
- Vitamin D deficiency
Brain chemicals (neurotransmitters) carry signals throughout the body. Serotonin is a neurotransmitter that affects sleep, appetite, and mood. It stimulates feelings of happiness.
Sunlight exposure helps regulate serotonin production. Low serotonin levels can lead to depression.
Melatonin is a chemical that can make you feel sluggish and sleepy. A lack of sunlight may stimulate an overproduction, affecting your ability to fall and stay asleep. Failing to get enough sleep may increase your risk of SAD and mood changes.
Vitamin D production can boost serotonin levels. Sunlight helps the body naturally produce vitamin D. Getting less sunlight exposure may cause a deficiency, affecting your serotonin levels and mood.
Tips to Reverse Seasonal Affective Disorder
Don't let the winter weather bring you down. Instead, use these tips to boost winter wellness for seniors.
Spend Time Outside
Embrace the Nordic concept of "friluftsliv" (free air life), which involves enjoying the outdoors regardless of the weather. Bundle up, take a walk outside, and enjoy your natural settings. Spending time in nature may support better overall well-being.
Try to adapt to the cold weather early. The sooner you can adjust to the weather, the sooner you can enjoy it! Consider adopting the Nordic concept of "hygge" by making your living space cozy and comfortable.
Assisted Living Mental Health Aid
Consider moving into a local senior living community. In addition to memory care support, they can offer access to exclusive lifestyle programs, including:
- Health and wellness
- Dining
- Events and activities
Explore their fitness program for exercise classes. Exercising can boost serotonin and dopamine production. These chemicals can boost your mood.
Try eating healthy, colorful, whole foods, including fruits and vegetables. These foods contain phytonutrients, which can help regulate brain chemicals associated with your mood. Discover healthy dishes through your community's dining program.
Engage in fun activities alongside other seniors. Socializing can improve your mood and outlook on life. Explore your community's events and activities calendar for:
- Puzzles
- Bingo
- Dancing
- Exercise classes
Light Therapy Tips
Light therapy can replace natural light exposure during the darker winter months. You can treat yourself at home within an hour of waking up for 20 to 30 minutes. According to Harvard Health, bright light therapy improves symptoms for 40 to 60% of people with SAD.
Seek Help
You don't have to apply these tips alone. If you experience SAD symptoms, consider seeking professional treatment.
Look for a mental health professional who has experience supporting the emotional balance in aging seniors. They may recommend:
- Psychotherapy
- Cognitive behavioral therapy
- Light therapy
- Medications (antidepressants)
- Vitamin D supplements
Frequently Asked Questions
What Symptoms Indicate Seasonal Affective Disorder?
Seasonal affective disorder can cause you to experience symptoms similar to depression. These include:
- Limbs that feel heavy
- Anxiety
- Carbohydrate cravings
- Lack of energy or extreme fatigue
- Weight gain
- Feeling depressed most of the day, every day
- Feeling agitated or irritated
- Having difficulty concentrating
- Feeling hopeless or worthless
- Loss of interest in activities you once enjoyed
- Oversleeping
- Thoughts of death or suicide
Consult a healthcare professional if you experience these symptoms. Don't try to self-diagnose.
A healthcare provider will complete a thorough evaluation. They'll determine if there's another reason for your symptoms.
A mental healthcare professional may diagnose you with SAD if you experience the following:
- Depressive episodes occur during the fall and winter for at least two consecutive years
- Depressive episodes occur more frequently during the fall and winter than the rest of the year
- Symptoms of major depression
Who Is Most At Risk of SAD?
According to the American Heart Association, as many as 10% of people who live in the northernmost latitudes experience SAD. It's most common in people between the ages of 18 and 30. Women more commonly experience SAD than men.
Other risk factors for SAD include:
- Living in cloudy areas
- Having another mood disorder (such as bipolar or major depressive disorder)
- Having relatives with other forms of depression, mental health conditions, or SAD
- Living in latitudes that are far south or north of the equator (where there's less sunlight during the winter)
Living in areas with less sunlight can affect your body's ability to naturally produce serotonin and vitamin D. Both contribute to feelings of happiness, which can affect your mood or increase your risk of depression.
Prioritize Winter Wellness for Seniors
Don't let the cold weather ruin your winter this year. Instead, use these tips to reverse seasonal affective disorder. With these tips, you can prioritize your overall health and well-being.
You can discover more effective resources through your senior living community. At TerraBella Knightdale, we offer a vibrant calendar of events, a dedicated wellness team, and beautiful outdoor spaces.
Enjoy our educational programs, themed parties, and exercise programs while maintaining your independence. Contact us now to schedule your tour.