How Seniors Can Reverse Seasonal Affective Disorder Naturally

You can reverse seasonal affective disorder with social engagement, exercise, and sunlight exposure. Apply these emotional health tips to improve your life in Lancaster, CA!

According to the McGovern Medical School Department of Psychiatry and Behavioral Sciences, about 38% of Americans say their moods decline in the winter. Another two-thirds of those polled experience behavioral changes. These symptoms are common in people with seasonal affective disorder.

Thankfully, you can make lifestyle changes to reverse seasonal affective disorder while living in Lancaster, CA. Unsure of where to start? Read on to improve your assisted living mental health today!

What Is Seasonal Affective Disorder?

Seasonal affective disorder is a type of depression that follows a seasonal pattern. Most people experience symptoms in the fall, when there are fewer hours of daylight. Symptoms may not improve until the beginning of spring.

You may start to feel "down" as the days get shorter. You may develop the winter blues, a mild form of SAD.

In some cases, symptoms can affect how you think, feel, or behave. Significant changes to your behavior or mood may indicate you have SAD. Other symptoms include:

Feeling guilty, hopeless, or worthless
Having low energy or feeling sluggish
Losing interest in activities and hobbies
Feeling sad or down most of the day, nearly every day, for at least two weeks
Craving carbohydrates and sugar
Overeating and weight gain
Social withdrawal
Having difficulty concentrating, making decisions, or remembering
Oversleeping

Consult a mental healthcare professional if you experience these symptoms. They'll determine if you have SAD or a more complex mental health condition. Seeking immediate treatment can help you avoid complications that may affect your quality of life.

According to the Columbia University Irving Medical Center, about 10 million Americans (3% of the population) struggle with SAD. Another 10% may have mild cases. In some cases, symptoms can become so severe that they affect quality of life, with 6% requiring hospitalization.

What Causes SAD?

Researchers haven't determined the exact cause of SAD. However, they believe it's linked to the lack of sunlight during the winter. This may cause:

A shift in your biological clock (circadian rhythm)
Low vitamin D and serotonin levels
Increased melatonin production

Your circadian rhythm helps you maintain a healthy sleep-wake cycle. Sunlight exposure helps regulate your circadian rhythm. The lack of sunlight during the fall and winter may disrupt it, leading to feelings of depression.

Sunlight exposure helps the body produce vitamin D, which aids serotonin production.Serotonin is a brain chemical (neurotransmitter) that regulates mood.

Fewer daylight hours during the winter can cause vitamin D levels to drop, leading to low serotonin levels. This drop may trigger depression symptoms.

Melatonin is a natural chemical that plays a role in sleep patterns and mood. A lack of sunlight can increase production, causing you to feel sluggish.

How to Reverse Seasonal Affective Disorder

Enjoy the winter weather this year. Apply these emotional health tips to reverse seasonal affective disorder.

Eat Nutritious Whole Foods

Try eating plant-based whole foods that are high in nutrients and antioxidants. These foods may offer neuroprotective properties that may stabilize or improve your mood. Foods that may boost your mood include:

Fruits and vegetables
Omega-3 fatty acids (found in fish like salmon)
Dark chocolate

You can find healthy, nutritious meals through your senior living community's dining program.

Senior Energy and Activity

Exercising may improve your mood and energy levels.Explore your senior living community's fitness program for exercise classes.

Ask friends to join you. Socializing may improve your mood and give you a sense of belonging. Explore your senior living community's events and activities calendar for:

Pilates
Cooking classes
Dance classes
Tai chi
Movie nights
Book club

Assisted Living Mental Health Support

Don't be afraid to ask for help. Consider moving into a senior living community that prioritizes memory care wellness. Their services may reduce your stress and improve your quality of life.

Frequently Asked Questions

Who Is At Risk of Seasonal Affective Disorder?

Seasonal affective disorder occurs more often in women than in men. It's also more frequent in younger adults than in older adults.

Where you live may increase your risk. SAD is more common in people who live far north or south of the equator. In these areas, there are fewer hours of sunlight during the winter.

Your family history may increase your risk. SAD is more common in people with blood relatives who have SAD or another form of depression. Your risk may increase if you have major depression or bipolar disorder.

Consult a mental healthcare provider if you believe you're at risk. They can help you develop preventive measures before the peak of winter.

What Are the Treatments for SAD?

Common treatment options for SAD include:

Bright light therapy
Cognitive behavioral therapy (CBT)
Psychotherapy (talk therapy)
Vitamin D supplements
Antidepressants
Spending time outdoors

During bright light therapy, you'll sit in front of a special lamp for 15 to 30 minutes. Treatment is most effective at the beginning of the day. The light is 20 times brighter than normal indoor lights.

Bright light therapy is an effective supplementary treatment for depressive disorders. It's associated with a 41% remission rate. With bright light therapy, the reduction of symptoms is significantly higher compared with other treatments (60% versus 39%).

CBT can help you identify and manage your SAD symptoms. It may help you replace negative behaviors with more positive reactions.

Consult your healthcare provider before taking new supplements or medications. They'll ensure you avoid interactions.

Find Your Winter Mood Support

Don't let the winter weather bring your mood down. Instead, apply these tips to reverse seasonal affective disorder. With these tips, you can improve your health and quality of life.

Remember, you can find more winter mood support through your local senior living community. At Bellamar Lancaster, we prioritize health and wellness through amenities designed to help you live your best life.

Discover our exclusive senior living programs, including Elevate Dining for home-style meals, Vibrant Life Events & Activities like movie nights and cooking classes, and on-site health and wellness programs. Contact us today to schedule your tour!