Ideas for Seniors to Avoid Seasonal Affective Disorder
Seasons in Southern California come slowly and subtly, but eventually Winter appears. The dew is there in the morning, sun doesn’t show up until around 2:00 p.m. and then sets by 6:00 p.m. and it’s cold outside and in the house for longer hours, it may not impact you but if you are older and retired, Seasonal Affective Disorder can set in. Seniors can be especially vulnerable to Seasonal Affective Disorder (SAD) due to reduced mobility and less time spent outdoors.
Here are several practical ideas and strategies for seniors to help prevent or manage the symptoms of SAD:
Maximize Light Exposure
SAD is strongly linked to reduced natural light, so increasing light exposure is a primary preventative measure.
Outdoor Time
Encourage spending time outdoors every day during daylight hours, even on cloudy days. A short walk or simply sitting on a porch or near a window can help.
Brighten the Home
Open curtains and blinds to let in as much natural light as possible. Consider using bright, warm-toned indoor lighting to create a well-lit environment.
Light Therapy Box (Consult a Doctor First)
Light therapy, using a special lamp that mimics natural sunlight (10,000 lux is the common recommendation), is a recognized treatment. It's typically used for 20-30 minutes early each morning. It is crucial to consult with a healthcare provider or eye specialist before starting light therapy, especially for seniors with eye conditions or those taking light-sensitive medications.
Stay Active
Regular physical activity is a natural mood booster. Aim for at least 30 minutes of low-impact exercise a few times a week. Walking, chair yoga, light stretching, or even dancing to favorite music are excellent options that can be adapted to various mobility levels.
Prioritize Social Connection
Loneliness and isolation can worsen depressive symptoms. Make a conscious effort to stay connected with family and friends through regular visits, phone calls, or video chats.
Join social groups, clubs, or activities at a senior center or community hub that align with interests.
Pet Companionship: For those who are able, a pet can provide great companionship and encourage a daily routine.
Balanced Diet
Focus on nutritious meals rich in fruits, vegetables, whole grains, and lean proteins.
Seniors are often deficient in Vitamin D due to less sun exposure and changes in skin efficiency. Since low Vitamin D levels have been linked to depression, talk to a doctor about checking Vitamin D levels and whether a supplement is appropriate.
Avoid Excess
Limit the intake of alcohol, excessive sugar, and caffeine, which can negatively affect mood and sleep.
Maintain a Consistent Routine
Establishing predictable schedules helps regulate the body's internal clock (circadian rhythm), which can be easily disrupted in winter. Stick to regular times for waking up and going to bed, aiming for 7-9 hours of restful sleep. Try to avoid excessive napping or sleeping in.
Consult a Doctor
If symptoms of SAD (persistent sadness, fatigue, sleeping too much, changes in appetite) are present, consult a healthcare provider for an evaluation. SAD is a treatable medical condition.
Treatments like Cognitive Behavioral Therapy (CBT) have been proven effective for SAD.
