How to Beat the Winter Blues in Broken Arrow Senior Living
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To beat the winter blues, prioritize diet, exercise, and socializing. These seasonal support tips can enhance your senior emotional wellness as the weather gets colder.
According to the McGovern Medical School, about four in 10 Americans experience the symptoms of Seasonal Affective Disorder (SAD) in winter. One in five reported moodiness and a loss of interest in the things they usually enjoy. Without treatment, the winter blues could affect your mental and physical well-being.
Don't let the winter weather affect your Broken Arrow, OK, aging lifestyle. Instead, read on to discover our winter mood strategies to beat the winter blues!
What Does Winter Blues Mean?
The winter blues, or Seasonal Affective Disorder, is a feeling of low energy or sadness that some people experience during months with less sunlight.SAD is a form of depression that can interfere with daily functioning. It has a recurring pattern related to the changing seasons.
Symptoms of the winter blues can include:
- Craving carbohydrates
- Anxiety
- Feeling depressed most of the day, every day
- Sleeping problems (oversleeping)
- Limbs that feel heavy
- Feeling irritated or agitated
- Trouble concentrating
- Feeling hopeless or worthless
- Extreme fatigue/lack of energy
- Thoughts of suicide or death
- Loss of interest in hobbies
- Withdrawing from social activities
A medical professional may diagnose you with SAD if you meet the following criteria:
- Have symptoms of major depression
- Experience depressive episodes more frequently during the winter than the rest of the year
- Have depressive episodes during the winter for at least two consecutive years
How Long Do Winter Blues Last?
People usually experience symptoms of SAD at the beginning of the fall.Symptoms can worsen in late fall or early winter months.
Who Is At Risk of SAD?
According to UC Davis Health, about 5% of Americans have SAD. Women are four times more likely to experience symptoms than men.
People who live in the northern states tend to experience SAD more often.This includes:
- New England
- The Pacific Northwest
- Alaska
You can start experiencing symptoms at any age. However, potential triggers include:
- Biological clock changes
- Brain chemical imbalance
- Vitamin D deficiency
- Having another mood disorder
- Having relatives with SAD or other mental health conditions
- Living in cloudy regions
- Living far north or south of the equator (where there's less sunlight)
Getting less sunlight exposure can cause your biological clock to shift. Your biological clock regulates hormones, sleep, and mood. A shift may cause symptoms of SAD.
Tips to Beat the Winter Blues
As you apply these seasonal support tips, try to establish a routine. Developing a routine will give your life structure, which can reduce stress.
Otherwise, you may hibernate and isolate yourself. Socializing, spending time outside, and engaging in hobbies can give your life more meaning.Use these winter mood strategies to beat the winter blues.
Eat Healthy
Prioritize eating whole foods, including:
- Whole grains
- Fruits
- Vegetables
- Healthy fats
- Legumes
- Nuts and seeds
- Lean proteins
These foods can help you maintain a healthy gut microbiome and stable blood sugar levels. They contain essential nutrients that may help boost your mood and reduce feelings of depression. You can find healthy dishes through your senior living community's dining programs.
Exercise Outside
Explore your senior living community's fitness program to find fun exercise classes, including:
- Yoga
- Pilates
- Water aerobics
- Weight lifting
- Swimming
- Walking or hiking groups
Exercising can stimulate serotonin production, uplifting your mood. Try exercising outside to get more sun exposure.
Try spending time in nature. Embrace "friluftsliv," or "free air life," a Nordic concept that involves embracing nature regardless of the weather outside.
Stay Social
Socializing can ease feelings of social isolation and loneliness. Fostering strong connections with other seniors can give you a sense of belonging. Explore your senior living events and activities calendar for:
- Bingo night
- Book or movie club
- Puzzles
- Arts and crafts
- Dance club
- Birdwatching
- Cooking classes
Engage in outdoor activities you enjoy. If you're embracing friluftsliv, consider building a snowman, skiing, or building a fire and making s'mores.
Frequently Asked Questions
What Is the Worst Month for Seasonal Depression?
The onset of SAD most commonly occurs in late October through November. However, the worst months overall for seasonal depression are January and February.Symptoms may not subside until early May.
If you experience symptoms, consult a mental health professional. They can help you develop an active mental health strategy. Their treatments may include:
- Light therapy
- Vitamin D supplements
- Antidepressants
- Psychotherapy (talk therapy)
If you're unable to soak up the sun, consider using bright light therapy. According to this study, bright light therapy reduced the risk of SAD incidence by 36%.
You can continue light therapy every day into spring. Light therapy is usually the first line of treatment for SAD.
Does Vitamin D Actually Help Seasonal Depression?
Vitamin D deficiency is associated with symptoms of anxiety and depression.A deficiency may occur due to decreased sunlight exposure. Vitamin D insufficiency affects about 75% of the global population.
Neurotransmitters (brain chemicals) send signals between nerves. One of these neurotransmitters, serotonin, stimulates feelings of happiness. People with SAD have less serotonin activity.
Sunlight helps regulate serotonin production. Getting less sun exposure may trigger symptoms of depression.
Sunlight helps the body produce vitamin D, which can help regulate serotonin levels.Less sunlight during the winter months can lead to a vitamin D deficiency, which may affect your mood. A doctor may recommend a vitamin D supplement if you're deficient.
Melatonin is a natural chemical that affects our mood and sleep patterns. Getting less sun exposure may cause an overproduction of melatonin, causing you to feel sluggish during the winter.
Improve Your Broken Arrow, OK Aging Lifestyle
Don't let cold weather affect your Broken Arrow, OK, aging lifestyle. Instead, use these effective tips to beat the winter blues. With these winter mood strategies, you can embrace the cold weather while enjoying your retirement.
Remember, you can find helpful resources through your Broken Arrow senior living community. At Morada Broken Arrow, we offer independent living with supportive services, allowing residents to choose from a range of personalized living options.
Discover our enriching lifestyle programs, including restaurant-style dining, engaging activities, and senior-specific health & fitness classes. Contact us now to schedule your tour!