How to Beat the Winter Blues in Boca Raton Senior Communities
-1.jpg)
You can learn how to beat the winter blues by focusing on exercise, diet, and sunlight exposure. Applying these tips will help you enjoy winter without complications.
According to a study in the National Library of Medicine, about 6% of the US population experiences seasonal affective disorder (SAD). About 14% of American adults suffer from a lesser form of seasonal mood changes, the winter blues. When left untreated, the winter blues can cause complications, potentially affecting your ability to focus and function.
Before that happens, learn how to beat the winter blues for better emotional wellness in aging seniors. With these seasonal mood support tips, you can enjoy winter in Boca Raton, FL, feeling your best. Defeat the winter blues today!
What Are the Winter Blues?
The winter blues are a mild form of seasonal affective disorder (SAD). SAD is a form of depression that's related to seasonal changes. People usually experience symptoms in the fall, when there are fewer hours of daylight.
Don't mistake "feeling down" as a simple case of the winter blues. Instead, keep track of your symptoms and consult a doctor. Common symptoms of the winter blues include:
- Feeling down most of the day, almost daily
- Losing interest in activities you once enjoyed
- Feeling guilty, worthless, or hopeless
- Carbohydrate cravings
- Weight gain
- Difficulty concentrating or making decisions
- Oversleeping
- Having low energy or feeling sluggish
Consult a medical professional if you experience prolonged periods of feeling down. Let them know if you're struggling to find the motivation to engage in activities you usually enjoy.
Don't self-diagnose. Consulting a doctor will ensure you begin immediate treatment before there are complications, including:
- School or work problems
- Social withdrawal
- Other mental health disorders (such as eating disorders or anxiety)
How to Beat the Winter Blues
You can develop a mood-boosting routine to enhance your emotional wellness. Here are a few tips for improving winter mental health for seniors.
Soak Up the Sun
Try to spend 15 to 30 minutes outside after waking up. Sunlight exposure can help you maintain a healthy circadian rhythm.
Otherwise, try bright light therapy.You can use a box that mimics natural light settings for treatment at home.
In a bright light therapy study, participants were exposed to a light box producing light at 10,000 lux for at least 30 minutes a day. Results indicate that bright light therapy has a 41% remission rate in people with nonseasonal depression. About 60% experienced a significant reduction in symptoms.
Consult a doctor or mental health professional before beginning bright light therapy. They'll ensure you choose the right device.
Staying Active Indoors
Explore your senior living community's fitness program for indoor exercise classes, including:
- Yoga
- Tai chi
- Pilates
- Resistance training
- Weight training
Exercising can stimulate dopamine and serotonin production. These brain chemicals can uplift your mood.Exercising may also help:
- Improve muscle strength and flexibility
- Improve balance and coordination
- Reduce your risk of chronic diseases
- Improve bone health
- Enhance immune function
- Reduce stress and anxiety
- Improve memory, attention, and critical thinking skills
- Improve sleep quality
Adjust Your Diet
Eat nutrient-dense whole foods, including:
- Whole foods
- Healthy fats
- Lean proteins (eggs, fatty fish, etc.)
- Lentils and beans
- Fruits and vegetables
These foods are rich in healthy phytonutrients, including antioxidants. Antioxidants have neuroprotective properties, which may benefit your mood.
Find nutritious meals through your senior living community's dining program. Ask friends to join you to make meals more enjoyable.
Rely on Boca Raton Senior Care
Explore your local senior living community's exclusive lifestyle programs. Boca Raton senior care can improve your quality of life while allowing you to maintain your independence.
Engage in fun activities alongside other seniors. Making time for fun can uplift your mood. Check your community's events and activities calendar for:
- Puzzles
- Trivia
- Arts and crafts
- Knitting, quilting, and crocheting circles
- Movie nights
- Book clubs
- Board games and card games
Frequently Asked Questions
Who Is At Risk of the Winter Blues?
Factors that may increase your risk of the winter blues include:
- Low vitamin D levels
- Increased melatonin production
- Having major depression or bipolar disorder
- Living far north or south of the equator
- Living in a cloudy region
- Having a family history of SAD or another form of depression
- Age (SAD occurs more frequently in younger adults)
- Gender (SAD affects women more often than men)
Cloudy regions and regions far north or south of the equator get less sunlight exposure. Getting less sunlight exposure may increase melatonin production. It can also cause vitamin D and serotonin levels to drop.
Melatonin is a chemical that helps us feel drowsy. A lack of sunlight exposure can increase levels, affecting your sleep patterns and mood.
Serotonin is a brain chemical (neurotransmitter) linked to mood. Sun exposure helps the body naturally produce vitamin D, which aids serotonin production. Low serotonin and vitamin D levels may contribute to winter blues symptoms.
Consult a mental health professional if you believe you're at risk. Since SAD follows a seasonal pattern, they can help you take preventive action before you experience symptoms.
How Long Do the Winter Blues Usually Last?
Seasonal affective disorder lasts an average of five months each year. Symptoms usually begin in October and worsen by the end of daylight saving time. People usually experience the most severe symptoms during January and February, when there are usually fewer hours of daylight.
Since the winter blues are a mild version of SAD, symptoms shouldn't last as long. Consult a mental health professional if your symptoms persist.
Support Emotional Wellness in Aging Seniors
Don't let the winter weather bring you down this year. Instead, learn how to beat the winter blues with seasonal mood support. You can find helpful resources for better winter mental health for seniors through your senior living community.
Veranda Club by Discovery Senior Living offers access to five miles of the beautiful Atlantic Beach coastline and 47 parks. Enjoy our six distinctive lifestyle programs, including friendly table service through Sensations Dining; lectures, games, and performances through Celebrations Activities & Events; and senior-specific exercise classes through Dimensions Health & Fitness. Contact us now to schedule your tour.