Seasonal affective disorder (SAD) in seniors is typically caused by reduced sunlight exposure, which can disrupt circadian rhythms and lower your mood. But it can be managed with things like light therapy, structured routines, and regular exercise.
The American Psychiatric Association (APA) says that around 5% of American adults experience seasonal affective disorder (SAD). Of course, it’s normal to feel a bit down when the days get colder and shorter, but experiencing SAD can be challenging, especially if you’re a senior in Columbia, SC.
The good news is that you can reverse seasonal affective disorder, leading to a better quality of life. So read on to find out how you can deal with this disorder in an effective manner.
What’s the Main Cause of Seasonal Affective Disorder?
The main cause of SAD is the reduced exposure to natural sunlight. This results in a disruption in your body’s circadian rhythm, which is also known as your internal clock.
When you get less sunlight, this decreases your serotonin levels. Serotonin is a chemical that regulates your mood, so it makes sense that you’d feel down during this period.
Decreased sunlight exposure can also increase your melatonin production, which is the hormone responsible for sleep. As a result, you might feel:
- Fatigue
- Low energy
- Sadness
For the average person, this can already be tough to deal with. But for seniors, the symptoms can feel so much worse due to several factors, such as preexisting health conditions.
The Role of Light Therapy for Seniors
Bright light therapy is one of the most effective treatments for SAD. This is because the light therapy box mimics natural sunlight, usually at 10,000 lux. This can help reset your circadian rhythms and boost serotonin levels, too!
We recommend using light therapy in the morning so that it aligns with your natural wake-sleep cycle. The aim is to get 20-30 minutes daily during the fall and winter, but do still try to sit near windows or take short outdoor walks to maximize natural light exposure.
If you have eye conditions such as macular degeneration or glaucoma, then consult with a healthcare provider first.
Building Structure and Routine to Support Mood
SAD symptoms can feel worse if you don’t have structured and/or active days. While it may be hard to get yourself out of the slump at first, we promise that an active independent living lifestyle can make a huge difference.
Consider combining your morning light therapy with a calm activity, such as reading or journaling. This can create a morning ritual that you look forward to each day.
In addition, eat regular meals, as this can help regulate energy and metabolism. You should also schedule activities, such as:
- Social calls
- Hobby time
- Appointments
When you sprinkle these things in throughout the day, it won’t feel as long and tedious.
Lastly, maintain a steady bedtime and wake-up time. This can help reinforce circadian health.
Exercise and Movement as Winter Mood Boosters
One of our best emotional wellness tips is to have daily movement habits. Movement can stimulate endorphins, which can make you feel happier. Not to mention, you’ll have better circulation and improved overall health.
Here are some approaches that are specifically tailored for seniors:
- Gentle aerobic activity (e.g., walks, swimming, stationary cycling)
- Chair exercises
- Mind-body practices (e.g., yoga, tai chi, light stretching)
- Social exercise
Does Seasonal Affective Disorder Ever Go Away?
SAD symptoms typically go away once spring and summer return, since you get more sunlight exposure. But once fall and winter come back, the symptoms often recur, so SAD is a cyclical condition.
Fortunately, you can get significant relief through proactive management.
Frequently Asked Questions
Is There Such a Thing as Reverse Seasonal Affective Disorder?
Yes, although it’s a less common form. Reverse SAD happens in the spring and summer instead, and symptoms are different.
Instead of fatigue and low mood, reverse SAD sufferers may:
- Feel restless
- Be irritable
- Have trouble sleeping
Is SAD a Form of Bipolar?
No, SAD is not a form of bipolar; instead, it’s a type of depression that’s linked to seasonal changes. Bipolar disorder involves alternating episodes of depression and mania.
Do note that people with bipolar disorder can still experience seasonal patterns in their symptoms, which may make their disorder look very similar to SAD.
How Is SAD Different From General Depression?
SAD follows a predictable seasonal pattern, with symptoms typically appearing in late fall and disappearing in spring. General depression is more constant and can appear at any time. It’s not tied to changes in daylight.
Can Seniors Take Vitamin D for SAD Relief?
Yes, you can take vitamin D supplements for SAD relief. Not only can it help with your moods, but it can also improve bone health. As you can see, vitamin D and aging go hand-in-hand.
However, always ask your doctor before starting any medications, including supplements. They can better advise you on dosage, too.
Does Diet Play a Role in Managing SAD?
Yes, what you eat can affect how severely you feel symptoms. You can help stabilize your mood and energy by eating:
- Nutrient-dense foods rich in omega-3 fatty acids
- Whole grains
- Fresh produce
On the other hand, you should stay away from refined sugar and caffeine.
Can Social Interaction Reduce SAD Symptoms?
Yes, regular social interaction can combat loneliness and stimulate positive emotions. Try the following:
- Joining a senior center
- Attending group activities
- Scheduling consistent family calls
Reverse Seasonal Affective Disorder and Feel Better
Dealing with SAD can be quite an ordeal, especially since the symptoms often return yearly. But this year, you don’t have to suffer as badly.
Now that you know how to reverse seasonal affective disorder symptoms, you can take action and make changes before the winter months set in. As a result, you won’t feel as lethargic and depressed, and you’ll be able to live an active lifestyle, even during the colder months.
TerraBella Windsor Lake is proud to have been named a Caring.com 2023 Caring Star Award Winner. Contact us today to schedule a tour at our senior living community in Columbia, SC.
