How to Reverse Seasonal Affective Disorder for Seniors in Huntington

You can reverse seasonal affective disorder with sunlight exposure, exercise, and a healthy diet. Learning how to manage your symptoms can improve your ability to function and overall well-being.

According to the American Psychiatric Association, about 5% of American adults develop seasonal affective disorder (SAD). It can last for about 40% of the year. When symptoms become severe, they can be debilitating, affecting your quality of life.

Before that happens, learn how to reverse seasonal affective disorder. These tips and winter mood support can help you make the most of the season. Read on to improve your health and quality of life while living in Huntington, IN this winter!

What Is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a depressive disorder. It's a subtype of major depression that occurs as the seasons change.

Most people experience symptoms at the beginning of autumn. Symptoms may last through winter before improving in spring.

People first experience symptoms of SAD at any age. However, it typically starts between the ages of 18 and 30. Women are four times more likely to experience SAD symptoms than men.

What Are the Symptoms of SAD?

People may experience symptoms similar to major depression if they have seasonal affective disorder. Common symptoms of SAD include:

Eating more
Craving carbohydrates and sugar
Weight gain
Loss of energy
Feeling tired despite sleeping more
Feeling sad for most of the day, nearly every day
Feeling hopeless, worthless, or guilty
Increased pacing, handwringing, or an inability to sit still
Slowed movements or speech
Slowed thinking, decision-making, and concentration
Sleeping too much

Don't self-diagnose if you experience these symptoms. Instead, consult a doctor. They may determine that you have a more complex mental health condition or thyroid condition.

For a doctor to diagnose you with SAD, you must have:

Symptoms of major depression
Depressive episodes that happen more frequently during the winter than in other seasons
Depressive episodes that occur during the winter for at least two consecutive years

How to Reverse Seasonal Affective Disorder

You may be able to reverse seasonal affective disorder by making a few lifestyle changes. Here are a few strategies that may uplift your mood this winter.

Indoor Exercise

Exercising stimulates serotonin production. This neurotransmitter can help improve your mood.

Try spending time in nature by embracing the Nordic concept of "friluftsliv." Exposure to natural settings can benefit your mood and overall well-being.

If it's too cold to go for a walk outside, explore your senior living community's fitness program for indoor exercise classes. Indoor exercise benefits include:

Improved bone health
Improved immune function
Better balance and coordination
Increased muscle strength
Improved flexibility
Reduced stress and anxiety
Improved cognitive function
Improved overall mood

Light Therapy for Seniors

Light therapy involves sitting in front of a device that emits 10,000 lux of light. This device can mimic outdoor natural light settings. Light exposure may help stimulate serotonin production, improving your mood.

Establish Emotional Wellness Routines

Try to establish a routine to give your life structure. This can reduce stress and encourage you to follow healthy habits. Make sure your routine includes:

Time for activities and hobbies
Healthy meals
Seven to nine hours of sleep
Exercise (aim for 30 minutes a day)
Stress relief (such as meditation)

Try to go to bed at the same time each night and wake at the same time each morning. This can help you maintain a steady circadian rhythm, or sleep/wake schedule. A circadian rhythm reset will help you get adequate sleep, which can benefit your mood.

Try to eat a healthy, balanced diet that contains whole foods like:

Whole grains
Fruits and vegetables
Healthy fats
Lean proteins and fatty fish
Beans and lentils

These foods are rich in phytonutrients, which may benefit your mood and overall well-being. You can find nutritious dishes through your senior living community's dining program.

Frequently Asked Questions

What Vitamin Is Best for SAD?

Sunlight exposure helps the body stimulate vitamin D production. Vitamin D helps the body create serotonin, a hormone that plays a role in regulating mood. Getting less sunlight exposure may cause your vitamin D levels to drop, causing low serotonin levels.

Vitamin D has shown promise in alleviating depressive symptoms. Though there's limited research, other vitamins that may help with seasonal depression include:

Melatonin
St. John's wort
Magnesium

Don't add supplements to your routine without consulting a doctor first. Some supplements, like St. John's wort, interact with antidepressants, blood thinners, and heart medications.

What Are the Treatments for SAD?

To treat SAD, a medical professional may recommend:

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

Some providers recommend a combination of medication for depression with light therapy. Light therapy may stimulate the production of serotonin and vitamin D, which may improve your mood.

Use your light therapy lamp first thing in the morning. Professionals recommend treatment for 15 to 30 minutes a day. Try to get sunlight exposure throughout the day (which can benefit your mood and sleep).

Cognitive behavioral therapy (CBT) is a form of talk therapy. It can help you identify and manage your symptoms.

Since it's associated with the changing seasons, SAD is predictable. You can take preventive measures to better manage your symptoms.

Consult a mental health professional or doctor if you experience symptoms of SAD. They can help you develop a personalized treatment plan. They may recommend a combination of treatments to help you reverse seasonal affective disorder.

Discover More Winter Mood Support

This year, don't shy away from the winter weather. Instead, learn how to reverse seasonal affective disorder using these effective tips. With winter mood support, you can enjoy the colder weather without compromising your health.

Remember, you can find additional winter mood support through your senior living community. At Tipton Place Assisted Living, we help residents thrive in body and mind through fun activities, including invigorating trips to the local entertainment center, baking, exercise classes, and educational classes.

Our stunning gardens and outdoor areas are ideal for enjoying the fresh air and sunlight. Discover our exclusive senior lifestyle programs, designed to help you live your best life. Contact us now to schedule your tour.