How to Beat the Winter Blues in Clearwater Senior Living
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To beat the winter blues, seniors should get daily exposure to sunlight, regular exercise, and maintain a consistent sleep schedule. Prioritizing winter wellness for seniors can help improve your mood and quality of life. If symptoms persist, consult a doctor or mental health professional right away.
According to Mental Health America, about 5% of the US population experiences seasonal depression. Depending on the geographic region, the prevalence is between 0 and 10% of the population. Seasonal affective disorder (SAD), or the winter blues, can affect your outlook on life if you ignore your symptoms.
Want to beat the winter blues while living in Clearwater, FL this year? Read on for our effective tips on improving winter wellness for seniors!
What Does Winter Blues Mean?
SAD is a type of depression that commonly occurs during the fall and winter months. The shorter days mean less sunlight, which may cause chemical changes in the brain.
The winter blues may cause reduced serotonin levels. Serotonin is a neurotransmitter (a chemical in the brain). Lower levels may affect your mood, contributing to depression symptoms.
Sunlight exposure can help the body naturally produce serotonin. Winter weather, however, can reduce your exposure, increasing your risk of SAD.
The risk of SAD increases with age. It's more common in women than in men.
According to the American Psychiatric Association, symptoms of SAD can become distressing and overwhelming. They may interfere with daily functioning. Common symptoms include:
- Loss of interest in activities/hobbies
- Feeling sad
- Changes in appetite (usually eating more)
- An increase in purposeless activities (handwringing, an inability to sit still, pacing)
- Slowed movements
- Thoughts of death or suicide
- Difficulty making decisions or concentrating
- Feeling guilty or worthless
- Loss of energy or increased fatigue
- Changes in sleep (usually sleeping too much)
If you experience these symptoms of the winter blues, consult a doctor or mental health professional. They can help you develop a personalized treatment plan.
How to Beat the Cold-Weather Blues?
Winter weather may encourage you to go into hibernation mode. You may spend more time indoors, which can lead to social isolation and loneliness. Instead, use these seasonal mood tips to beat the winter blues.
Soak Up Sunlight
Try spending a little time outside each week. The fresh air can rejuvenate the mind and body. Spending time in nature can also give you the chance to soak up sunlight, allowing the body to naturally produce vitamin D.
Two hours of exposure to natural settings weekly may help support a better overall well-being. Make sure to bundle up before heading out!
Socialize
According to the National Institute on Aging, social isolation and loneliness are risk factors for poor aging outcomes. Social isolation and loneliness are linked to:
- Depression
- Anxiety
- Heart disease
- Obesity
- Alzheimer's disease
- Cognitive decline
- A weakened immune system
- High blood pressure
- Death
Engaging in meaningful activities with other seniors may improve your mood. It can give you a sense of purpose, which could extend your longevity.Some research indicates that engaging in productive activities may improve cognitive function.
Try applying these seasonal mood tips alongside other seniors in your Clearwater, FL retirement living community. You can find fun, engaging activities through the community's events calendar. These may include:
- Yoga
- Pilates
- Puzzles
- Arts and crafts (knitting, crocheting, etc.)
- Drawing
- Gardening
- Games (chess, checkers, etc.)
- Cooking
- Birdwatching
These activities can help you build and maintain new friendships. Having a social circle may improve your mood and outlook on life.
Exercise
We tend to follow more sedentary habits during fall and winter. Try adding exercise to your routine to boost serotonin and dopamine production.
A 30-minute lunchtime walk three times a week may improve your enthusiasm and alertness. Otherwise, explore your senior living community's fitness program for classes.
Eat Healthy
Nutrition can impact your mood. Try to follow a balanced, nutritious diet. Foods that can offer emotional support in aging seniors include:
- Salmon
- Rainbow trout
- Berries
- Green tea
- Green, leafy vegetables
- Dark chocolate
- Citrus fruit
- Nuts
Explore your senior living community's dining program to discover healthy, delicious meals.
Frequently Asked Questions
Does Vitamin D Help With Winter Blues?
Vitamin D levels are lower in people who are struggling with depression. Low vitamin D levels can affect the body's production of dopamine and serotonin.
Dopamine is involved in:
- Motivation
- Attention
- Sleep
- Learning
- Movement
- Mood
- Behavior
- Cognition
The right amount of dopamine can help you feel alert and happy.Low levels, however, can cause a low mood and fatigue. You may experience memory loss or mood swings.
Serotonin affects our mood and sleep health. Low levels can cause depression and anxiety.
To avoid a vitamin D deficiency, consider:
- Going outside for 10 to 30 minutes a day
- Eating vitamin D-rich foods (such as salmon and eggs)
- Taking a supplement
A vitamin D supplement may help improve your mood and energy levels.Consult a doctor before adding new vitamins to your routine. They'll ensure supplements don't interact with medications you're taking.
You don't have to apply these seasonal mood tips alone. Instead, look for professional resources for mental health and aging adults. A mental health professional can help by developing a treatment plan, which may include:
- Cognitive behavioral therapy
- Medication
- Light therapy
What's the Worst Month for Seasonal Depression?
Some people experience the winter blues at the first signs of seasonal change. This can occur around the fall equinox in September. However, some people don't experience symptoms of SAD until December.
The most common time for the onset of SAD is late October or November. However, the worst months for seasonal depression overall are January and February. In some cases, symptoms don't subside until early May.
Cold winter weather may encourage you to stay inside for long periods of time. Typical room light levels can also mimic the weather outside.
Consider using light therapy, which is a home-based treatment. Light therapy boxes emit bright light at the level of natural outdoor light after sunrise.
Beat the Winter Blues in Clearwater
Don't let SAD affect your mood or quality of life in Clearwater, FL. Instead, use these seasonal mood tips to beat the winter blues.
Remember, you can find more resources through your senior living community. Belleair Towers offers newly renovated apartments and Independent Living with supportive services.
Enjoy comfortable living, enriching activities, and chef-prepared meals. Contact us now to schedule your tour!