Winter, with its shorter days and cooler temperatures, can bring more than just a chill in the air for many seniors. It can also lead to feelings of depression and loneliness as the days get darker and outdoor activities become limited. Even as the winter months bring increased cold, however, seniors can still find solutions that will allow them to manage depression.
Understanding the Impact of Sunlight Exposure
The shifting seasons, specifically the switch from longer, brighter days to shorter, darker ones, can have a significant impact on our mood. This phenomenon is often related to Seasonal Affective Disorder (SAD). This is a type of depression that comes and goes with the seasons, peaking during the colder, darker months. Lack of sunlight can disrupt the internal biological clock, or circadian rhythm, leading to feelings of depression in seniors. It can cause a drop in serotonin, a brain chemical (neurotransmitter) that influences mood. Lastly, it can cause an imbalance in melatonin levels that can affect sleep patterns and mood.
Strategies to Manage Seasonal Shifts
Light therapy or phototherapy is one of the first-line treatments for depression in seniors. It mimics natural outdoor light and is believed to cause a chemical change in the brain. This, in turn, improves mood and eases other symptoms of SAD. Effective treatment involves sitting or working near a device called a lightbox. This lightbox provides a specified amount of light that's at least 20 times greater than ordinary indoor lighting.
Regular exercise, particularly if done outdoors in natural daylight, can help maintain mood. Physical activities such as walking, cycling, or gardening can help boost mood, increase energy levels, and help seniors feel less tired. We understand the cold weather might be inhibiting for some. However, indoor activities such as yoga, Tai Chi or even dancing can be just as effective.
Eating healthy can also offer significant benefits to mental health. During the winter months, seniors might be tempted to reach for comfort food, but maintaining a balanced diet is crucial. Seniors' diets should be rich in fruits, vegetables, lean meat, and fish – foods that are high in antioxidants and have anti-inflammatory properties. Omega-3 fats, found in oily fish and flaxseeds, can help seniors reduce symptoms of mental health conditions, including depression.
Staying connected with friends and loved ones is also an essential part of maintaining mental well-being. While the weather may affect physical visits, phone calls, video chats, or even writing letters can help you stay connected.
Seeking Professional Help
It's crucial to understand when to seek professional help. If seniors find that feelings of depression are persisting, interfering with their ability to participate in normal activities, or are accompanied by thoughts of suicide, they need to seek help immediately.
Get Help at Home Through the Winter
We cannot change the seasons, but we can certainly change how we respond to them. By utilizing the strategies discussed, seniors can approach the darker months proactively, embracing all that winter has to offer, rather than suffering in silence.
If you or a loved one in Port Aransas, Portland, Refugio, Kingsville, or Alice would benefit from additional support at home this winter, Senior Helpers Corpus Christi is here to help. Reach out today to learn more about our in-home care solutions.