To reverse seasonal affective disorder, get sunlight exposure, socialize, and engage in meaningful activities. Seeking seasonal support for aging adults can enhance your overall well-being and quality of life.
According to the American Psychiatric Association, about 5% of adults in the US experience seasonal affective disorder (SAD). Symptoms can become distressing and overwhelming.
They may even interfere with daily functioning. Neglecting your winter mental health can affect your overall wellness and quality of life.
Instead, learn how to reverse seasonal affective disorder while living in Cedar Park, TX. Not sure where to start? Read on for mood-boosting activities to improve your senior emotional wellness.
Seasonal affective disorder is a type of depression related to changes in season, usually beginning in the fall.Symptoms can continue through the winter months, when there's less sunlight.
If you have seasonal affective disorder, you may experience symptoms of depression, including:
Consult a mental health professional if you experience these symptoms.
The exact cause of seasonal affective disorder is unknown. However, it may be linked to a reduced amount of sunlight exposure. Sunlight helps the body produce serotonin and melatonin, natural chemicals that affect our:
During the fall and winter months, we experience less sunlight exposure. This may cause lower levels of serotonin production, which can result in a low mood. Higher melatonin levels can affect sleep, making us drowsy during the day.
Other potential causes include:
Low sunlight exposure can cause your biological clock to shift. This can cause changes to sleep and hormone regulation.
Neurotransmitters, like serotonin and dopamine, are brain chemicals. Sunlight helps regulate serotonin production, which triggers feelings of happiness.Less sunlight exposure during the winter can cause serotonin levels to drop, leading to depression.
Serotonin levels increase with vitamin D production. Sunlight helps the body naturally produce vitamin D. Less sunlight in the winter can cause low vitamin D levels, affecting serotonin production.
Don't let SAD bring you down. Instead, use these tips to improve your winter mental health.
Try to soak up sunlight to treat winter depression. Absorb about 30 minutes of light daily. Open the blinds first thing in the morning or take a walk outside.
Explore your senior living community's fitness program to join a walking or hiking group. You can also find other exercise classes, including:
Use bright light therapy for an extra dose of sunlight. Light therapy mimics natural sunlight. It can help the body produce chemicals linked to mood regulation.
Explore mood-boosting activities through your senior living community's events and activities calendar. These may include:
Ask friends to join you! Engaging in fun activities alongside friends can make the winter season more enjoyable.
Laughter can improve your mood and decrease stress hormones. Reach out to friends and family members when you need a pick-me-up.
Consider asking friends to join you for meals. Prioritize eating healthy, nutritious, whole foods, including:
Eating a variety of fruits and vegetables in different shades. Each color indicates a different phytonutrient that can protect the brain from oxidative stress, which is associated with mood disorders. Phytonutrients can modulate neurotransmitters, including dopamine and serotonin (which are associated with mood regulation).
Enhance your winter mental health by reaching out for help. Talk to a senior emotional wellness specialist for professional treatment. Your mental health care provider may recommend:
Vitamin D plays a part in immune function, cell growth, and the formation of healthy bones. It's also gaining popularity as an aid for preventing mood disorders like SAD.
People who are struggling with symptoms of SAD often have low vitamin D levels. Vitamin D can affect the body's ability to produce serotonin and dopamine (hormones associated with happiness).
Vitamin D has not been proven to treat or prevent moderate and severe mood disorders. However, supplementation has shown promise for the treatment and prevention of mild cases of seasonal depression. It may help improve your mood, fatigue, and other symptoms of SAD.
According to the National Institute of Health, over one billion people worldwide are vitamin D deficient or insufficient. Usually, 50 to 90% of vitamin D is produced by sunshine exposure, with the remainder coming from the diet.
To avoid a vitamin D deficiency:
The toughest month of seasonal affective disorder is usually January or February, especially in the Northern Hemisphere. In this region, people get the least amount of daylight during the cold winter months.
January and February are usually the toughest months of SAD due to:
However, symptoms can begin during mid- or late-fall (October or November). The severity and duration of SAD can vary from person to person.
Your winter mental health may plummet if you're getting inadequate sunlight exposure. Instead, use these tips to reverse seasonal affective disorder. Remember, you can find more resources through your senior living community.
Enjoy our recently renovated community, inviting community spaces, and compassionate care at Highland Estates Senior Living. We offer Independent Living with supportive services to help you enjoy a maintenance-free lifestyle.
Discover chef-prepared meals with friendly restaurant-style table service, engaging activities, and senior-specific wellness programming. Contact us now to schedule a tour.