According to the CDC, seniors are at greater risk for developing seasonal depression, called seasonal affective disorder (SAD), but are less likely to be diagnosed and treated. The onset of SAD occurs in the fall, when daylight hours decrease and the temperatures become too uncomfortable to remain outdoors for long periods of time. The lack of daily sunlight leads to vitamin D deficiencies, decreased serotonin levels, and sleep disruption – all of which can lead to depression in seniors.
If you, like many other seniors, battle with seasonal depression, there is hope. We have put together a list of ways you can combat winter blues and get back to feeling like yourself.
Exercise Every Day
Studies show that daily exercise is just as effective at treating depression as antidepressants. One of the main reasons is when you exercise, your body releases endorphins, a powerful chemical produced in your brain that gives you a sense of well-being. In addition to treating seasonal depression, exercise has a wide range of positive benefits to your physical and mental health:
- Lowers your risk of developing diabetes, heart disease, Alzheimer’s, obesity, and osteoporosis
- Aids in digestive function
- Improves balance and coordination
- Lowers blood pressure
- Contributes to healthier sleeping patterns
- Prevents cognitive decline and improves focus
Even if you can’t physically exercise for long periods, try spending 30 minutes a day being active and talk to your doctor about exercises you can benefit from most.
Stay Social
Seasonal depression symptoms can lead to a decline in social interaction. Resist the urge to self-isolate by planning more outings with friends. Host a weekly game night or check with your local community center to see what clubs you can join. Before wintry conditions become dangerous, have a trusted family member help you download a video-calling app like Google Duo onto your phone so you can still video chat with friends when the weather isn’t cooperating. Most importantly, communicate your needs with friends and family so they can help you when you need them.
Go Outdoors
The main cause of seasonal depression is thought to be a lack of sun exposure. The decrease in sunlight causes the brain to overproduce a hormone called melatonin, which is responsible for regulating our sleep patterns. An overabundance of this chemical has been known to lead to depression and cognitive fatigue. Spending just 30 minutes outdoors every morning is enough to combat the winter blues. Additionally, fresh air and a brisk walk will improve your overall mental and physical health. Just be sure to exercise caution; don’t go out when the temperatures are dangerously low and check for slippery conditions as this can be a fall hazard.
Invest in a SAD Light
Light therapy is considered the go-to method for combating seasonal depression. A SAD light is a lamp that mimics the sun’s natural rays. It gives you the benefits of sun exposure while staying in the comfort of your own home. Since these lamps are relatively small, they can be placed on a tabletop while you have your morning coffee. It’s suggested you use your SAD lamp for 15-30 minutes every morning to assist in regulating your circadian rhythm. SAD lights may not be good for everyone, like those with diabetes or retinal damage, so consult with your doctor before use.
Talk to Your Doctor
Whether your symptoms are mild or severe, it’s important to discuss them with your doctor. He or she may want to run blood work to have your vitamin D levels checked and prescribe a supplement, if needed. They may suggest that you incorporate foods rich in vitamin D as well.
If symptoms persist or are severe, your doctor may prescribe antidepressants in conjunction with light therapy. Regardless of the treatment plan prescribed by your doctor, there is no shame in seeking professional guidance.
Plan for Your Future
If seasonal depression has you feeling unmotivated, create a plan of action for your future. Create a list of things you love to do and tasks that you would like to complete, and implement them into your schedule. Having a plan of action and a daily routine to follow just might be the thing you need in order to stay motivated.
Americo Senior Life can help you plan for your future with our whole life insurance policy options. Specializing in senior life insurance, our flexible plans are tailored to meet your needs and your budget. Go online today for your free life insurance quote, or visit our resources page for more helpful tips.