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You can learn how to beat the winter blues by adjusting your diet, exercising, and socializing. Prioritizing emotional health for seniors can improve their quality of life.
According to the American Psychiatric Association's (APA) Healthy Minds Monthly poll, about 38% notice their moods decline in the winter. Of those polled, two-thirds said they also experience behavioral changes. These symptoms of the winter blues can affect your mental and physical wellness.
Before that happens, learn how to beat the winter blues. The right senior mental wellness strategies can improve your life in Phoenixville, PA. Read on to discover how to combat aging and winter depression with our seasonal self-care tips.
What Does "Winter Blues" Mean?
Seasonal affective disorder (SAD), or seasonal depression, is a form of depression that follows a seasonal pattern. For most people, symptoms begin in the fall and continue through winter. Symptoms may not improve until the arrival of spring, when there's more sunlight.
The winter blues are a mild form of SAD.Some people feel down due to the lack of sunlight.
SAD goes beyond a low mood, however. Symptoms may become overwhelming. They could affect your ability to focus and function.
Common symptoms of SAD include:
- Anxiety
- Loss of interest in usually pleasurable hobbies and activities
- Difficulty concentrating, remembering, or making decisions
- Craving sugar and carbohydrates
- Weight gain
- Sadness almost every day, all day, for at least two weeks
- Oversleeping
- Feeling agitated or irritated
- Limbs feeling heavy
- Feeling hopeless or worthless
- Extreme fatigue
Consult a mental health professional if you experience these symptoms. They'll determine if you have SAD or another mental health condition.
Who Is at Risk of SAD?
According to the American Heart Association, between 1.4 and 9.7% of people in North America experience SAD. For those living in the northernmost latitudes of North America, the rate reaches 10%. SAD more commonly affects women than men.
Common risk factors for seasonal affective disorder include:
- Having another mood disorder
- Being between the ages of 18 and 30
- Living in cloudy regions
- Living far north or south of the equator (resulting in less sunlight during the summer)
- Having relatives with other forms of depression, mental health conditions, or SAD
How to Beat the Winter Blues
Don't let the winter blues bring you down. Instead, apply these lifestyle adjustments to improve emotional health for seniors.
Embrace the Outdoors
Apply the Nordic concept of "friluftsliv," or "free life air." It involves embracing the outdoors, regardless of weather conditions.
Bundle up in your favorite winter outfit, grab a warm beverage, and walk outside. Spending time outdoors can improve your mood.
Try adjusting to the winter weather early. Adjusting to the colder weather sooner may help improve your mood.You can embrace the Nordic concept of "hygge," or making your living space as comfortable and warm as you can.
Adjust Your Diet
Prioritize eating healthy, nutritious, whole foods, including:
- Fruits
- Vegetables
- Healthy fats
- Whole grains
- Lentils and beans
- Lean protein
- Nuts and seeds
These foods are high in antioxidants and other phytonutrients. Fruits and vegetables are linked to higher levels of happiness.The omega-3 fatty acids in fatty fish and nuts may help lower your depression scores.
You can find nutritious, delicious dishes through your senior living community's dining program. Ask friends to join you to make meals more enjoyable.
Socialize
Spending time with friends can uplift your mood, while social isolation can harm your mental and physical health. Make time for friends and family in Phoenixville.
Explore your senior living community's events and activities calendar to find opportunities to socialize, such as:
- Trivia
- Book club
- Movie nights
- Cooking
- Dancing
- Arts and crafts
Seek Memory Care Mood Support
For additional help, consider moving into a senior living community. Their lifestyle programs may ease your stress, potentially improving your mood.
Look for a senior living community that cares about senior mental wellness. Their memory care mood support can improve your longevity and quality of life.
Frequently Asked Questions
What Vitamin Should I Take for Winter Blues?
According to the National Institute of Mental Health, many people with winter-pattern SAD have vitamin D deficiency. For some people, taking vitamin D supplements may help improve symptoms.
However, research regarding vitamin D supplements as treatment for SAD has produced mixed results. Other vitamins that may help you maintain healthy sleep patterns and a positive mood include:
- St. John's wort
- Melatonin
- Magnesium
There's not enough evidence to determine if these vitamins can improve seasonal affective disorder. St. John's wort may interact with certain medications, including blood thinners and heart disease medication.
Consult a doctor or mental health professional before taking new vitamins or supplements. They'll ensure you don't take vitamins that will interact with medications you already take.
What Is the Toughest Month of SAD?
Most people begin experiencing symptoms of SAD during the fall, when there are fewer hours of sunlight. The toughest months for Americans with SAD are usually January and February, during the peak of winter.
SAD is associated with changes in the brain that occur when we get less sunlight exposure in the winter. January and February are usually the toughest months of SAD because there are shorter daylight hours.
The changing seasons can cause a shift in your circadian rhythm (your internal biological clock). You may become out of step with your daily schedule, which can affect your mood.
The lack of sunlight can cause your vitamin D levels to drop. Vitamin D stimulates serotonin production, a neurotransmitter (brain chemical) that's associated with mood. Your vitamin D and serotonin levels may drop during the winter, contributing to symptoms of SAD.
Prioritize Your Senior Mental Wellness
Learn how to beat the winter blues by making a few changes to your routine. With these tips, you can enhance your senior mental wellness and quality of life. Remember, you can find more resources through your local senior living community.
Spring Mill Senior Living offers access to the area's bustling live music scene, the King of Prussia Mall, and boutique shopping. Benefit from our SHINE® Memory Care program, a nationally recognized, scientific approach to Memory Care, or our exclusive lifestyle programs.
Enjoy Sensations Dining by Chef Mike, Celebrations Activities & Events like Move and Groove, or Dimensions Health & Fitness classes. Contact us now to schedule your tour.
