How to Beat the Winter Blues in Atlanta Assisted Living
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You can learn how to beat the winter blues with sunlight exposure, a healthy diet, and exercise. Applying these winter self-care ideas can help you enjoy the season in Atlanta.
According to McGovern Medical School, about 38% of Americans experience a decline in mood during the winter. About two-thirds report behavioral changes. These symptoms could worsen if you don't know how to beat the winter blues.
Thankfully, there are a few seasonal wellness strategies you can apply to uplift your mood. Not sure how to improve your emotional wellness while living in Atlanta, GA? Read on to learn more about the winter blues and our memory care emotional tips!
What Are the Winter Blues?
Seasonal affective disorder (SAD) is a type of depression that develops as the seasons change.Most people experience winter-pattern depression. Symptoms occur in the fall and don't improve until the sunnier days of spring.
About 10 to 20% of Americans get a mild form of seasonal affective disorder (SAD), the winter blues. Meanwhile, 5% experience SAD.
The winter blues may cause you to feel down, especially if you're stuck inside. However, SAD goes beyond a decline in mood. It may affect your thoughts, feelings, and ability to function.
Common symptoms of SAD include:
- Anxiety
- Extreme fatigue or lack of energy
- Feeling depressed most of the day, almost daily
- Craving carbohydrates
- Weight gain
- Difficulty concentrating or making decisions
- Limbs that feel heavy
- A loss of interest in usually pleasurable activities
- Social withdrawal
- Feeling agitated or irritated
- Feeling hopeless or worthless
- Oversleeping
What Causes SAD?
Researchers are uncertain of the exact cause of seasonal depression. However, a lack of sunlight may trigger changes that contribute to symptoms, including:
- Biological clock changes
- Brain chemical imbalances
- Increased melatonin
- Low vitamin D levels
Your circadian rhythm influences your mood, sleep, and hormones. A shift can cause you to become out of sync with your usual routine. Changes in daylight length may cause a shift in your biological clock, leading to changes in your mood.
Neurotransmitters (brain chemicals) send messages through our nerves. Serotonin is a neurotransmitter that triggers feelings of happiness.
Sunlight helps regulate serotonin levels. Getting less sunlight exposure during the winter may cause serotonin to drop, triggering depressive symptoms.
Melatonin is a chemical that makes us drowsy. Low sunlight exposure causes increased melatonin, which may contribute to SAD symptoms.
Sunlight exposure helps the body produce vitamin D, which can give your serotonin levels a boost. Less sunlight during the winter may cause a vitamin D deficiency, affecting your serotonin levels and mood.
How to Beat the Winter Blues
Making a few lifestyle changes can help you discover how to beat the winter blues. Try these seasonal wellness strategies to determine which ones work best for you.
Invite the Light In
Try to get sunlight exposure within 15 minutes of waking up. Getting sunlight exposure in the morning will help you maintain a steady circadian rhythm. This could help you get consistent sleep, which can benefit your mood.
Ask friends to join you for a morning walk. You can find a walking group through your senior living community.
Adjust Your Diet
Your senior living community may offer nutritious dishes through its dining program. Prioritize eating nutritious whole foods, such as:
- Whole grains
- Nuts and seeds
- Lean proteins (fatty fish, eggs, poultry, etc.)
- Beans and lentils
- Fruits and vegetables
- Healthy fats
Plant-based foods are rich in phytonutrients. These nutrients may offer neuroprotective properties, which may reduce inflammation and improve your mood.
Active Aging in Atlanta, GA
Explore your senior living community's fitness program for:
- Tai chi
- Pilates
- Yoga
- Weight lifting
- Resistance training
- Meditation sessions
Staying active can boost dopamine and serotonin production. These neurotransmitters can uplift your mood.
Spend Time With Friends
Engaging in fun activities with friends can reduce social isolation and feelings of loneliness. Having a support system may also uplift your mood. Explore your senior living community's events and activities calendar to add fun to your routine.
Frequently Asked Questions
How Long Do Winter Blues Usually Last?
While the winter blues may last for a few months, SAD can last for an average of five months out of the year. Most people first experience symptoms of SAD in October, as the weather changes. The most severe symptoms may occur in the peak winter, during January and February.
How Is SAD Treated?
Your mental healthcare provider may recommend a combination of treatments, including:
- Light therapy
- Cognitive behavioral therapy
- Antidepressant medication
- Sunlight exposure
- Vitamin D supplements
Light therapy is often the first line of treatment for SAD. It involves sitting in front of a device that emits 10,000 lux of light.
This device can mimic natural outdoor light settings. Bright light therapy may help trigger vitamin D and serotonin production.
Who Is At Risk of SAD?
Seasonal affective disorder is more common in:
- People ages 18 to 30
- Women over men
- People with another mood disorder
- People who have relatives with SAD or other forms of depression
Your location may trigger symptoms. SAD is more likely in people who live far north or south of the equator. These areas often get less sunlight during the winter. Living in a cloudy region may also increase your risk.
Consult a doctor or mental health professional if you believe you're at risk for SAD. SAD follows a seasonal pattern, making it predictable. They can help you take preventive measures.
The criteria for a SAD diagnosis include:
- Having symptoms of major depression
- Experiencing depressive issues more frequently during the winter than during other seasons
- Depressive episodes occurring during the winter for at least two consecutive years
Discover Senior Mental Health Support
Don't let the winter weather bring you down. Instead, learn how to beat the winter blues using these tips. These memory care emotional tips can enhance your mental and physical well-being.
Remember, you can discover other helpful resources through your senior living community. At Heartis Buckhead, we offer a comprehensive range of senior living options, including Active Independent Living, Assisted Living, and Memory Care, all personalized to meet your needs.
Discover our six exclusive lifestyle programs, including delicious dishes through Sensations Dining and Celebrations Activities & Events like water aerobics and happy hour. Contact us now to schedule a tour!