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Reverse Seasonal Affective Disorder with Daily Wellness Habits

Written By: Terrabella Shelby
Reverse Seasonal Affective Disorder with Daily Wellness Habits

You can reverse seasonal affective disorder by prioritizing diet, exercise, and sunlight exposure. Learning how to treat SAD can improve your mood and ability to function.

 

According to the American Heart Association, as many as 9.7% of people living in North America experience seasonal affective disorder (SAD). Rates for those living in the northernmost latitudes of the country reach up to 10%. This form of depression can become debilitating if you don't seek treatment.

 

Instead of spending winter in Shelby, NC, feeling blue, learn how to reverse seasonal affective disorder. With these tips on winter wellness for seniors, you can improve your overall health and quality of life. Read on for our emotional health tips for seniors with SAD!

 

What Is Seasonal Affective Disorder?

Seasonal affective disorder is a type of depression. It's associated with changes in seasons. Symptoms may develop in the fall and worsen during the winter, when there are fewer hours of sunlight. 

 

SAD can affect your daily life, including your ability to function.

 

What Causes Seasonal Affective Disorder?

The lack of sunlight during colder winter months may trigger symptoms of SAD. Possible causes of seasonal affective disorder include:

  • Biological clock changes
  • Increased melatonin production
  • Brain chemical imbalances
  • Vitamin D deficiency

Reverse Seasonal Affective Disorder

Learning how to reverse seasonal affective disorder can improve your mood and quality of life. Here are a few lifestyle changes you can make to improve your SAD symptoms and overall well-being.

 

Spend Time Outside

Getting less sunlight exposure may trigger SAD symptoms. Try to spend 15 to 30 minutes outside each day.

 

Getting sunlight exposure can help you maintain a healthy circadian rhythm. It also encourages the production of vitamin D and serotonin, which are associated with mood.

 

Embrace the Nordic concept of "frilufsliv" by spending time outside regardless of the weather. The sooner you adapt to the colder weather, the sooner you can enjoy it. Maintaining a positive mindset may ease the severity of your symptoms.

 

Ask friends to join you for a walk every morning. Otherwise, try engaging in winter-specific activities like skiing.

 

Treat Yourself

Give yourself something to look forward to this winter. For example, you can:

  • Plan outings with friends
  • Go on a weekend getaway
  • Spend time at a spa
  • Go to a party or concert

Giving yourself something to look forward to may make you happier.It can help you enjoy the winter weather.

 

Take Care of Your Mind

Try to manage your stress by:

  • Meditating
  • Using deep breathing exercises
  • Practicing mindfulness

You can find mindfulness and meditation classes through your senior living community. Reducing stress hormones can help you sleep, which may improve your mood. 

 

Assisted Living Mood Support

Moving into a senior living community will give you access to exclusive lifestyle programs, including:

  • Dining
  • Exercise
  • Events and activities

Use your community's dining program to prioritize eating a healthy, balanced diet. Consume more whole foods, including colorful fruits and vegetables. Each color indicates the presence of a different phytonutrient, which can offer neuroprotective properties and improve your mood.

 

Exercising can stimulate dopamine and serotonin production. These brain chemicals can enhance your mood. Explore your senior living community's fitness program for classes, including:

  • Walking
  • Yoga
  • Pilates
  • Tai chi
  • Weight training
  • Resistance training

According to the National Institute on Aging, social isolation and loneliness can pose serious health risks in older people. Physical and mental health risks include:

  • Alzheimer's disease
  • Cognitive disease
  • Depression
  • Anxiety
  • A weakened immune system
  • Obesity
  • Heart disease
  • High blood pressure

Socializing and maintaining strong relationships can improve your mood. It may help you love longer while giving you a sense of purpose in life.

 

Some studies indicate that socializing can improve your cognitive function by offering memory care engagement. Fun activities can include:

  • Bingo
  • Exercise classes
  • Cooking
  • Music lessons
  • Card games, puzzles, and board games
  • Dancing

You can find fun activities through your senior living community's events and activities calendar.

 

Frequently Asked Questions

How Is Seasonal Affective Disorder Treated?

Consult a mental health professional for SAD treatment and emotional health tips. They may recommend a combination of treatments, such as:

  • Antidepressant medication
  • Cognitive behavioral therapy
  • Light therapy
  • Supplements
  • Psychotherapy (talk therapy)

Cognitive behavioral therapy may help you recognize and manage your SAD symptoms. Treatment may reduce the severity of your symptoms.

 

Bright light therapy is often the first course of treatment for patients with SAD. According to a study in the International Journal on Disability and Human Development, patients experienced a significant immediate reduction in depression scores after 20 minutes.

 

Treatment involves sitting in front of a device that provides an exposure of 10,000 lux of light, which mimics natural outdoor light. Light therapy may stimulate serotonin production, which can improve your mood. 

 

SAD is associated with the changing seasons. Onset is predictable, making it easier for you to take preventive measures before the beginning of fall. You can work with a mental health professional to make a personalized treatment plan.

 

Does Vitamin D Help With SAD?

There's a correlation between vitamin D and aging. Vitamin D plays a role in immune function, bone health, and mental health. 

 

Sunlight exposure helps the body naturally produce vitamin D. During the winter, you may receive less sunlight exposure, leading to less vitamin D production. Vitamin D supports serotonin production, which is associated with mood regulation.

 

A vitamin D deficiency may cause:

  • Fatigue
  • Mood changes
  • Muscle weakness
  • Cognitive impairment
  • Feelings of sadness or hopelessness
  • Loss of interest in enjoyable activities
  • Anxiety

Vitamin D may help alleviate depressive symptoms.However, more research is needed to fully understand the connection between vitamin D and depression.

 

Improving Winter Wellness for Seniors

Don't let winter's cold chill keep you from enjoying your retirement in Shelby, NC. Instead, use these tips to reverse seasonal affective disorder. With these strategies, you can manage your SAD symptoms and fend off the winter blues.

 

Remember, you can find helpful resources through your senior living community. Our recently renovated TerraBella Shelby is here to help seniors thrive.

 

Discover our SHINE® Memory Care program, Sensations Dining, Dimensions Health & Fitness classes like yoga, and Celebrations Activities & Events like weekly piano performances. Contact us now to schedule your tour.

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