Lifestyle adjustments like eating nutritious whole foods, exercising, and getting sunlight exposure can help you beat the winter blues. These self-care tips for older adults can improve your mood, physical health, and quality of life.
According to the American Psychiatric Association, about 5% of American adults experience seasonal affective disorder (SAD). SAD is a more severe version of the winter blues. Without treatment, this form of seasonal depression can affect your overall health and quality of life.
Before that happens, learn how to beat the winter blues by making a few changes to your routine in Dallas, TX. These winter mood boosters can improve your mental and physical health. Read on for our wellness tips to ease seasonal depression in seniors.
According to the Cleveland Clinic, as many as 20% of American adults experience the winter blues. It may cause you to feel down during the colder winter months, especially as it becomes darker outside.
SAD is a type of depression triggered by changing seasons.People usually experience symptoms in the late fall. Symptoms usually don't subside until it gets warmer, during the sunnier days of spring.
Without treatment, symptoms can worsen. SAD may affect your thoughts, feelings, behavior, and daily routine.
The APA classifies SAD as "major depressive disorder with seasonal patterns." You may experience symptoms of depression, including:
Though it's rare, some people experience symptoms during late spring or early summer. This form of SAD, called summer depression, can cause symptoms until the fall.
Symptoms that are specific to winter-pattern SAD include:
Consult a mental health professional if you experience these symptoms. They'll determine if you have SAD or a different depressive disorder.
Seasonal affective disorder more commonly affects women and people aged 18 to 30. Living in areas that experience less sunlight during the winter months may cause the winter blues.
Risk factors for SAD include:
Consult a mental health professional if you believe you're at risk. They may recommend preventive measures. Since it follows a seasonal pattern, SAD is predictable and manageable.
Adding winter mood boosters to your everyday routine can benefit your mental and physical wellness. Try these self-care tips for older adults to beat the winter blues.
Adjust to the winter weather early by going outside beginning in the fall or as it gets colder.Embrace the Nordic concept of "hygge" by making your living space as warm and comfortable as possible. This may make your winter more enjoyable.
Otherwise, embrace the Nordic concept "friluftsliv," or "free air life." Enjoy the great outdoors regardless of the weather outside. You can:
As you apply these practices, try waking up at the same time each morning. Get sunlight exposure within the first hour of waking up. This can help you maintain a strong circadian rhythm, which can benefit your sleep patterns and mood.
Explore your senior living community's fitness program for fun exercise classes, including:
According to Harvard Health, exercising for 15 minutes a day may reduce your risk of major depression. Exercising boosts dopamine and serotonin levels (neurotransmitters that influence mood).
Add enjoyment to your routine by exploring your senior living community's events and activities calendar. Spending time with other seniors may uplift your mood.
Moving into an assisted living and memory care senior living community can give your life structure. Developing a routine can help you prioritize your mental and physical wellness.
For example, you can explore your community's dining program for nutritious meals. Eating fruits and vegetables can increase antioxidant levels, which have neuroprotective properties. Adding plant-based foods to your diet may improve your mood.
A doctor or mental healthcare provider may recommend vitamin D for the winter blues. Sunlight exposure helps our bodies naturally produce vitamin D. You may develop a vitamin D deficiency during the winter, when there are fewer hours of sunlight.
Vitamin D stimulates the body's natural serotonin production. Serotonin is a brain chemical that can uplift your mood. A vitamin D deficiency can cause a drop in serotonin, which may cause your winter blues.
Don't add vitamins or supplements to your routine without consulting a doctor first. They'll ensure they won't interact with medications you're taking for other conditions.
Professional treatments for SAD include:
CBT can help you identify and manage your SAD symptoms. CBT is considered effective and safe for reducing the recurrence of SAD.
Techniques include replacing negative thoughts with positive ones or using behavioral activation. This involves identifying fun activities that can help you cope with winter.
Don't let the winter weather bring you down. Instead, enjoy life in Dallas using these self-care tips for older adults. With these strategies, you can beat the winter blues and enjoy the cooler weather.
You can discover more health and wellness strategies through your senior living community. Caruth Haven Court was voted Best in Senior Living by Assisted Living Magazine.
Benefit from our exclusive lifestyle programs, including homemade meals by an award-winning Senior Chef, baking club or bingo through Celebrations Activities & Events, and exercise classes through Dimensions Health & Fitness. Contact us now to schedule your tour.