We just had the semi-annual time change on Sunday, November 3. While you and your family may have enjoyed gaining an extra hour of sleep, you may find yourself feeling more tired than usual. Maybe you’re becoming moody, or anxious. Because it gets dark before the evening meal, all you feel like doing is ordering some carb- and fat-rich takeout, sitting on the couch with some cookies and going to bed early. Winter is coming – and you’re starting to feel as gloomy as the landscape around you.
“One in four people experience seasonal affective disorder – SAD – during the winter months,” says Barbara Harrison, Executive Director of Bridges® by EPOCH at Westwood, a memory care assisted living community in Westwood, MA. These feelings of sadness and winter doldrums usually begin around October and end in April. “Lots of people get cabin fever in winter, but SAD is a bit more than that,” she says. “It’s also known as winter depression and is a very real medical condition that can cause very real problems.”
Seasonal affective disorder stems from the “shorter” days of winter. Lower amounts of sunlight hijack your circadian rhythm, which causes your brain to produce more melatonin. This hormone regulates sleep patterns and your body clock. It’s also been linked to increased rates of depression when the hormone is “overproduced.”
“Obviously, the solution is to get as much sunlight as you possibly can,” says Barbara. (This explains why SAD is more common in the northern parts of the US and Canada, while it’s rare in warmer areas like Florida and Mexico). “However, that’s easier said than done, because many of us are cooped up during the day and only get out when it’s time to go to work or come home from work.” And oftentimes, she says, it’s dark at both those times due to the shorter days. Plus, it’s cold, which discourages anyone but the heartiest to get out for a dose of direct sunlight.
In recent years, studies have been done to show that the cold temperatures of winter may also play a role in the effects of SAD. According to Charles Raison, MD, of Emory University, evidence suggests that people with a lower tolerance to cold are often more depressed than those who can handle the chill. Another factor is that depression can increase following a viral illness – like the cold or the flu (something that definitely makes a resurgence during the winter months.) Add all this together, and you’ve got the recipe for a very SAD winter season, indeed. Small wonder that many seniors are “snowbirds” who flee to warmer climes during the cold, snowy months.
Eight Tips for Staying Positive During Winter Months
So what are us non-snowbirds to do? Flying to Florida may sound lovely in theory, but many seniors may prefer to stay where they are during the winter months due to holiday celebrations and the sheer convenience of being at home. Senior health is particularly important at this time, says Barbara, because this demographic is already more likely to experience depression, social isolation and illness than a younger population.
“Wintertime can be hard for seniors because it’s simply more treacherous for them,” she says. “However, there are many things that seniors can do to stay active, stay social and do the things that they enjoy – all of which can help keep SAD at bay.”
Here are eight tips for staying positive and healthy during the winter months.
1. Stay active.
Getting regular exercise boosts endorphins, keeps us in shape and helps our immune system function at peak performance. Plus, if you don’t mind braving the cold weather for a daily walk, seniors will get the added boost of direct sunlight and Vitamin D. Fresh air has also been shown to have antibacterial properties (really), so getting outside for even just 15 minutes can allow seniors to reap a variety of health benefits.
2. Open the blinds.
You can turn on all the lights in the house, but there’s no substitute for getting a dose of natural light. Make the most out of the available daylight by opening your blinds, choosing pale colors that will reflect the outside light and consider positioning mirrors in strategic spots to help magnify the available light. Whenever possible, go outside or sit near a window to soak up the sun.
3. Warm up.
Since cold temperatures may make you feel more depressed, stay warm by bundling up – even inside the house. Wear socks and shoes and keep the thermostat at 68 degrees or above. If you’re still feeling chilled, sip on hot drinks to stay hydrated (and keep you warm), and opt for savory, steamy meals like stews, soups and roasts.
4. Eat a healthy diet.
Eating a nutritious diet will give you more energy, help boost your mood and help you keep a healthy weight (even with holiday celebrations). Balance your intake of rich meats and carbohydrates with fresh fruit, vegetables and lean meats. Ask your doctor if a multivitamin might be beneficial.
5. Try light therapy.
Light therapy boxes have been gaining in popularity as some people find it effective for seasonal depression. These special boxes emit very bright light that mimics sunlight and can help modulate body clocks and circadian rhythms.
6. Try a new hobby.
Or pick up an old one. Keeping mentally active during the winter months can help ward off SAD and seasonal depression. Whether it’s learning to knit, joining a church choir or enjoying something seasonal like skiing or ice skating, having something to do and look forward to will help keep you alert and happy.
7. Stay social.
Staying in touch with others is good for your mental health and can help shake off the winter blues. Keep in touch with friends, family, neighbors and other important people in your life. This is actually a great time of year to get social with family gatherings and holiday celebrations.
8. Get support.
Everyone gets the blues and can be sad from time to time. However, if you discover your SAD symptoms are affecting your life in a big way, seek assistance from a doctor or other healthcare professional. There are a variety of antidepressants and treatments (such as cognitive behavioral therapy and counseling) that can provide positive results. Another option is to seek out a support group for those with SAD. Sharing your experience with those who understand what you’re going through can help you feel less alone and can be very therapeutic.
Personalized Lifestyle
Bridges® by EPOCH at Westwood provides assisted living memory care that is comfortable, positive, safe and engaging. Exclusively dedicated to caring for those with Alzheimer’s disease and other forms of dementia or memory impairment, we’ve created a wellness-focused lifestyle that promotes dignity and individual preferences. Our memory care professionals receive specialized and ongoing training designed to help residents maximize their independence in a secure, calm environment – making a truly positive impact on the lives of our residents each and every day.
Personalized Services
Our care and services are designed to recognize and adapt to the individual challenges and personalities of our residents, while making sure they are comfortable and safe. We believe in a full-service approach to care and provide a high level of personalized attention for every resident through all stages of memory loss.
Our Amenities
Bridges® by EPOCH at Westwood features a distinct design, providing residents with everything they need to enjoy comfort, familiarity and security. Our community is built specifically to benefit those with Alzheimer’s disease and memory loss … so we use soft colors, directional cues, aromatherapy and interactive life stations to create a soothing, safe environment where residents feel at ease.
Contact us today to learn more.