You can beat the winter blues by eating nutritious whole foods, exercising, and socializing. Finding senior mood support can improve your longevity and quality of life.
According to the Cleveland Clinic, about 10 to 20% of Americans experience symptoms of the winter blues. A mild version of seasonal affective disorder (SAD), symptoms can affect your focus, ability to function, and overall well-being.
Before that happens, learn how to beat the winter blues by making a few lifestyle adjustments. With these seasonal affective tips, you can enjoy the season without worry. Prioritize winter self-care in Ridgeland, MS, today!
What Are the Winter Blues?
The winter blues are a mild version of SAD that may cause you to feel down during the colder months.Being stuck inside may contribute to symptoms.
SAD is more than feeling down, though. Seasonal affective disorder is a type of depression that can affect your:
- Thoughts
- Ability to function
- Focus
- Feelings
You may start experiencing symptoms during the fall (October), when there are fewer hours of sunlight. A lack of sun exposure may affect your mood.
Some people experience summer depression. The onset of symptoms begins in the late spring and doesn’t end until fall. However, summer depression is less common than the winter blues.
What Are the Symptoms of SAD?
It’s normal to feel down during the colder winter months. If your symptoms persist or affect your quality of life, however, you may have SAD. SAD can cause symptoms of depression and mood changes.
Symptoms of seasonal affective disorder include:
- Limbs feeling heavy
- Anxiety
- Feeling depressed almost daily for at least two weeks
- Feeling worthless, hopeless, agitated, or irritated
- Craving carbohydrates and sugar
- Weight gain
- Extreme fatigue or lack of energy
- Difficulty remembering, concentrating, or making decision
- Social withdrawal
- Loss of interest in usually pleasurable activities
- Oversleeping
Consult a mental health professional if you experience these symptoms. They’ll determine if you have the winter blues, SAD, or another mental health condition. Seeking immediate treatment can help you avoid complications.
How to Beat the Winter Blues
Instead of feeling down this winter, enjoy the season. Use these seasonal affective disorder tips to boost your mood and overall well-being.
Sunshine for Senior Mood Support
Sunlight exposure can benefit your mood and vitamin D levels. Vitamin D is involved with:
- Regulating blood pressure
- Regulating your immune system
- Supporting bone and muscle health
- Regulating blood sugar levels
- Supporting brain function
- Maintaining blood vessel health
Try to spend 15 to 30 minutes outside each day. Otherwise, look into bright light therapy.
Eat Nutritious Dishes
Eating a healthy, balanced diet that features plant-based whole foods. Plant-based foods are rich in antioxidants and nutrients, which may support emotional regulation. You can find delicious, nutrient-dense dishes through your senior living community’s dining program.
Exercise Regularly
- Improve sleep quality
- Reduce feelings of stress and anxiety
- Reduce your risk of dementia (including Alzheimer’s disease)
- Lower the risk of stroke, heart disease, and type 2 diabetes
- Help you maintain a healthy weight
- Support bone health
- Reduce your risk of falling
- Help you live independently longer
- Reduce your risk of depression
Exercising encourages dopamine and serotonin production. These neurotransmitters can improve your mood.
Explore your senior living community’s wellness program for fitness classes, such as:
- Tai chi
- Pilates
- Yoga or chair yoga
- Weight lifting
- Resistance training
- Aerobics
- Stretching
- Indoor swimming or water aerobics
Social Activities for Seniors
Socializing can reduce feelings of loneliness, which can affect your mental and physical health. Find fun social activities through your senior living community’s events and activities calendar, including:
- Bingo
- Trivia
- Puzzles
- Board games and card games
- Crocheting, quilting, and knitting circles
- Arts and crafts
Building strong social connections can give you a sense of belonging and boost your mood.
SHINE® Memory Care Enrichment
Consider moving into a senior living community that offers memory care enrichment. Their supportive services can improve your mood, health, and quality of life. The SHINE® Memory Care enrichment program by Discovery Senior Living earned a National Certificate of Recognition from the Alzheimer’s Association®.
Frequently Asked Questions
What Causes SAD?
You may develop seasonal affective disorder due to:
- A brain chemical (neurotransmitter) imbalance
- Vitamin D deficiency
- Biological clock changes
- Increased melatonin production
Neurotransmitters are brain chemicals that send messages between nerves. Serotonin is a neurotransmitter that promotes feelings of happiness. A lack of sunlight during the winter may cause serotonin and vitamin D levels to drop, causing SAD symptoms.
Melatonin is a chemical that can make you feel drowsy. Failing to get sunlight exposure may stimulate an overproduction, which can affect your mood and sleep patterns. Neglecting to get enough sleep (seven to nine hours a night) may also affect your mood.
Living far north or south of the equator, where there’s less sunlight during the winter, may increase your risk. SAD may affect 1.4 to 9.7% of the people in North America, with rates for those living in the northernmost latitudes reaching 10%.
What Is the Toughest Month of SAD?
The most difficult month of seasonal affective disorder (SAD) is either January or February.During the peak of winter, there are fewer hours of sunlight. Getting less sunlight exposure may contribute to depressive symptoms.
Sunlight helps the body produce vitamin D. Low vitamin D levels are associated with depression and anxiety symptoms. You may get less sunlight exposure during peak winter in January or February, causing vitamin D levels to drop.
Vitamin D helps the body produce serotonin, a brain chemical that influences mood. Winter weather may cause low vitamin D and serotonin levels, causing your SAD symptoms to worsen.
Prioritize Winter Self-Care
Don’t neglect your self-care this winter. Instead, learn how to beat the winter blues using these tips. With a few lifestyle changes, you can improve your health and overall well-being.
Remember, you can discover more resources through your local senior living community. SummerHouse Beau Ridge is known for its family-like atmosphere, varied living options, and the high-quality, nature-rich setting.
Discover our exclusive lifestyle programs, including rich southern cuisine through Sensations Dining, Celebrations Activities & Events like live music performances, and Dimensions Health & Fitness classes. Contact us now to schedule your tour.
