How to Beat the Winter Blues: Wellness Tips for Seniors

Older adults in Quincy, MA, who wish to learn how to beat the winter blues should start by getting more natural light exposure and Vitamin D. Exercising regularly can also help.

Beating the winter blues is crucial for everyone, including seniors in Quincy, MA, especially if they experience it yearly, which indicates a type of depression called winter-pattern seasonal affective disorder (SAD). Per the U.S. CDC, the life changes and health challenges older adults face put them at a greater risk of depressive disorders. Indeed, an estimated 4% of adults aged 70 and older have depression.

The kind and caring team at Discovery Village Quincy Bay, our retirement community specializing in providing independent living support and assisted living wellness in the heart of Quincy, MA, has shared tips for seasonal affective disorder relief in this guide. 

How Long Do Winter Blues Usually Last? 

Minor winter blues are typically short-term, with the feelings of sadness they bring lasting just a few days. Individuals with SAD, however, may experience longer-lasting symptoms. As UofL Health explains, people with SAD may have symptoms manifesting for four to five months each year. 

What Are Some Common Triggers for Feeling Blue in the Winter? 

Many factors can trigger the winter blues, such as the stress that holiday preparation can bring or how the holiday season serves as a reminder of a loved one's absence.

However, seniors who always feel blue throughout winter, even up to spring, may already have SAD, which has different "triggers." According to the National Institute of Mental Health, studies indicate that people with winter-pattern SAD have lower levels of serotonin, a brain chemical that helps regulate mood. Furthermore, research suggests there's a link between sunlight and the levels of molecules in the body responsible for maintaining normal serotonin levels.

Because winter brings shorter daylight hours, those molecules may experience impaired functioning, causing a further decrease in serotonin levels. 

How to Beat the Winter Blues? 

The winter blues can affect the overall quality of life of seniors and interfere with their daily activities. The good news is that older adults don't have to wait until the summer season to feel better again.

Here are some practical winter health ideas and strategies that can help beat the blues.

Increasing Natural Light Exposure

Getting adequate sunlight exposure can help banish the winter blues by regulating the circadian rhythm, which plays a role in how the body functions during the light-dark cycle. Unfortunately, shorter daylight hours can throw this off balance, which can contribute to or trigger the winter blues or SAD. For this reason, seniors in Quincy, MA, could benefit from spending more time outdoors, basking in the sunlight during sunny winter days.

As our senior living community recognizes the importance of getting enough sunlight for good health, we provide our residents at Discovery Village Quincy Bay with spacious apartment homes featuring large windows that allow plenty of natural light in. Relaxing outdoor patios and well-maintained walking paths are other amenities you or your older loved one can expect in our retirement village. 

Getting Enough Vitamin D

Getting enough vitamin D should be a priority if you experience winter blues or SAD. As an abstract of a study published in the National Library of Medicine explains, there's an association between vitamin D deficiency and SAD.

The best way to get vitamin D is through skin exposure to sunlight for about 10 to 15 minutes daily. Dietary supplements and certain foods, such as vitamin D-fortified bread, cereals, milk, and juices, are also good sources of this nutrient. 

Exercising Regularly 

Regular exercise can help combat winter blues and SAD by triggering the release of mood-bosting hormones, including serotonin, dopamine, and endorphins. It also increases energy levels while improving sleep patterns and quality. Plus, it provides older adults with many opportunities to interact, socialize, and enjoy their lives in Quincy senior living.

Frequently Asked Questions 

How Do the Winter Blues Feel? 

Individuals who experience winter blues may experience persistent low moods or sadness. They may also lose interest in activities they once enjoyed or feel like they have little to no energy to engage in these things. In some people, difficulty concentrating and social withdrawal may occur, too. 

What Other Vitamins or Nutrients Are Good for Winter Depression?

In addition to vitamin D, omega-3 fatty acids may also benefit individuals, especially those who experience winter blues or seasonal affective disorder.

Omega-3 fatty acids are a form of polyunsaturated fats essential for health. You can find them in various foods, including oily fish like mackerel, salmon, sardines, and tuna. Walnuts, flaxseeds, chia seeds, canola oil, and soybean oil are also good plant-based sources. 

Do People Experience "Summer" Blues? 

Yes. While winter-pattern seasonal affective disorder is more common, some people may experience summer-pattern SAD, also known as reverse seasonal affective disorder. If winter-pattern SAD has a link with winter's shorter daylight hours, reverse SAD appears to have something to do with the summer season's heat, humidity, and longer days (which could disrupt sleep patterns).

Many symptoms of reverse SAD are similar to those of winter-pattern SAD, such as persistent sadness and low energy levels. 

Is SAD Permanent?

No.

Seasonal affective disorder isn't permanent, but it is recurrent. People with SAD often experience the symptoms of their condition every year, which recurs or "returns" depending on the type they have (e.g., fall through winter for winter-pattern SAD or from spring to summer for reverse SAD).

SAD, however, may become "permanent" if allowed to progress into chronic major depression, which can happen if the initial recurrent condition remains untreated or unaddressed.

Banish the Blues With These Tips

For seniors in Quincy, MA, wanting to know how to beat the winter blues, remember that you can do so by getting more sunlight, taking enough vitamin D, and exercising regularly. 

You or an aging loved one can enjoy all those and more at Discovery Village Quincy Bay. Our independent and assisted living campuses have plenty to offer to help you age gracefully and happily, from our diverse, ever-evolving calendar of fun and engaging activities and events, delicious gourmet dining, and health and wellness programs. 

Call us today to learn more and book a tour of our beautiful, pet-friendly senior living community in Quincy, MA!