How to Beat the Winter Blues in Denton Independent Living

Seasonal depression can affect your mental and physical wellness as you age. With mood-boosting habits like diet and exercise, you can beat the winter blues to enjoy cooler months in Denton, TX. 

According to Mental Health America, about 5% of the US population experiences seasonal depression. Without treatment, seasonal depression can increase your risk of other mental health disorders, including anxiety.

Beat the winter blues this year. With a few lifestyle changes, you can improve your health and quality of life. Read on for our Denton, TX retirement tips for healthy aging during colder months!

What Does Winter Blues Mean?

The winter blues, or seasonal affective disorder (SAD), is a type of depression. It begins and ends about the same time each year.

People with winter SAD begin experiencing symptoms in the fall. Common symptoms of SAD include:

• Difficulty concentrating
• Feeling hopeless, guilty, or worthless
• Feeling listless nearly every day
• Sleeping too much
• Having low energy
• Tension and an inability to tolerate stress
• An inability to carry out a normal routine
• A desire to avoid social contact
• Losing interest in activities you once enjoyed
• Having thoughts of self-harm or suicide
• Experiencing carbohydrate cravings
• Overeating and weight gain

Consult a mental health professional if you experience these symptoms. To be diagnosed with SAD, a person must meet the following criteria:

• Have the symptoms of depression or winter-pattern SAD listed above
• Depressive episodes occur during the winter months for at least two consecutive years
• Depressive episodes during winter are more frequent than episodes during other times of the year

Who's Most Likely to Get SAD?

According to the American Psychiatric Association, about 5% of adults in the US experience SAD. Symptoms typically last about 40% of the year.

The prevalence can vary based on:

• Sex
• Geographic latitude
• Age

In most cases, people first develop SAD during young adulthood. It occurs more often in women than in men. People are more likely to develop winter-pattern SAD than summer-pattern SAD.

People who live in the north, where there are shorter daylight hours during winter, are more likely to develop SAD. It's also more common in people with:

• Depression or bipolar disorder
• An anxiety or panic disorder
• A family history of mental illness (including depression or schizophrenia)

Beat the Winter Blues

Don't let the weather outside affect your quality of life. Here are a few tips for winter wellness in aging seniors.

Exercise Regularly

Exercising may help improve serotonin and dopamine production. These neurotransmitters (brain chemicals) play vital roles in regulating mood, sleep, and motivation. 

Embrace the outdoors. Try taking a walk or participating in yoga classes outside. A 30-minute lunchtime walk three times a week may improve enthusiasm and relaxation. 

Explore your senior living community's fitness program. You can engage in fun exercise classes alongside friends.

Find Joy

Try to maintain a positive outlook during the cold winter months. Embrace winter by:

• Ice skating or skiing
• Building snowmen
• Drinking hot beverages

Exposure to bright light after waking up may help ease symptoms of winter depression. Pull open the blinds, take a walk outside, or try light therapy. Light therapy may help the body produce brain chemicals associated with mood. 

Add joy to your life through hobbies. Check your senior living community's events and activities calendar for options.

Eat a Healthy Diet

Eat a healthy, balanced diet that includes:

• Whole grains
• Lean proteins
• Legumes
• Nuts and seeds
• Fruits and vegetables
• Healthy fats

These nutrient-dense foods may elevate your mood. Discover healthy dishes through your senior living community's dining program.

Socialize

Laughter can improve your mood and decrease stress hormones.Explore your senior living community for activities like:

• Yoga
• Board games
• Movie or book club
• Puzzles
• Pilates
• Arts and crafts
• Knitting and crocheting
• Volunteer
• Tai chi
• Water aerobics
• Pottery
• Birdwatching

Prioritize Seasonal Mental Health

If these senior emotional support tips aren't effective, seek help from a mental health professional. They may recommend:

• Psychotherapy
• Vitamin D supplements
• Medication
• Light therapy

Frequently Asked Questions

What's the Worst Month for Seasonal Depression?

According to the Columbia University Irving Medical Center, the most common period for the onset of SAD is late October through November. However, the worst months for seasonal depression overall are January and February.

During this time, people are often confined indoors for long periods. Typical room light levels mimic outdoor lighting. Reduced sun exposure can affect your:

• Mood
• Sleep
• Energy
• Appetite

Consider using light therapy if you're not getting enough sunlight exposure. A device can emit a bright light to mimic natural outdoor light during darker months.

These devices emit 10,000 lux (20 times brighter than ordinary indoor light). They filter potentially damaging UV rays. You can treat yourself at home for 30 to 45 minutes daily, first thing in the morning.

Does Vitamin D Actually Help Seasonal Depression?

According to a study in the National Library of Medicine, depression is the leading cause of disability worldwide. It affects about 121 million people, including 14.8 million adults in the US. 

About one billion people have either vitamin D insufficiency or deficiency. Vitamin D deficiency may play a role in depression. In one report, depression symptoms decreased in people who received vitamin D supplements. 

Serotonin is a neurotransmitter that regulates sleeping patterns and mood. Our bodies need vitamin D to produce serotonin. A vitamin D deficiency may increase your risk of seasonal depression.

Other supplements that may help relieve seasonal depression symptoms include:

• St. John's wort
• Melatonin
• Magnesium

Consult a health professional before adding these supplements to your routine. Some supplements, like St. John's wort, can interact with heart medications. 

Apply These Mood-Boosting Habits Today

Don't let a lack of sunlight affect your mood. Instead, beat the winter blues using these effective seasonal mental health tips. Remember, you can discover more useful resources through your senior living community. 

Enjoy beautifully updated amenities and newly renovated apartment homes at Dogwood Estates Senior Living. Our senior living community offers Independent Living with supportive services, allowing you to live your best life.

Our exclusive senior living programs offer comfort, connection, and confidence. Enjoy chef-prepared meals, engaging activities, and senior-specific health and wellness classes. Contact us today to schedule your tour.