December 3, 2024
The lights! The sparkle! The merriment! From Thanksgiving to New Year’s, the holidays are a joyous time of year.
But for those who struggle with seasonal affective disorder, appropriately abbreviated to SAD, this time of year can be less than bright.
A mental health condition triggered by the long, dark days of winter, especially in geographical areas with harsher climates, SAD affects seniors more profoundly than other populations. Before we delve into why, let’s explore what causes SAD in the first place.
What Causes Seasonal Affective Disorder?
- Decreased serotonin. Because of reduced natural light during the winter months, levels of serotonin, a hormone in the brain responsible for good mood, are decreased.
- Increased melatonin. Long hours of darkness can increase melatonin, a hormone that drives sleep. This increase can cause lethargy and alter sleep patterns that affect mood.
- Lower levels of Vitamin D. Reduced sunlight this time of year means reduced Vitamin D, a nutrient essential to overall physical and mental health. Seniors are particularly sensitive to deficiencies in Vitamin D because their skin is less able to synthesize this nutrient from sunlight.
- Skewed circadian rhythms. The decrease in sunlight this time of year disrupts the body’s internal clock and, thus, increases the likelihood of depressed mood.
Why Are Seniors More Susceptible to SAD?
- Loneliness. Many older people have lost loved ones and vital social connections, creating a sense of isolation and disconnection from people and activities that were once part of their daily lives.
- Lack of mobility. Decreased ability to get out and do things, see people, further exacerbates loneliness and isolation among older adults.
- Failing health. As we age, we are more prone to health conditions that limit our abilities and regular connections to the outside world.
- Boredom or lack of purpose. Days that darken before dinner can lead to boredom, a key trigger for sadness and lackluster mood. The long hours can also fuel a sense of purposelessness, especially among seniors who are retired, cut off from family and friends or otherwise not as able as they once were.
- Skin and eye conditions. The sun’s ultraviolet rays are particularly hazardous to seniors’ sensitive skin and eyes. Time spent in mood-enhancing sunlight is therefore risky.
- Harsh climate. Lack of warmth and sunlight in areas with severe winter weather, as well as decreased contact with the outside world for fear of falling or driving in hazardous conditions, play a role in developing SAD.
Symptoms of Seasonal Affective Disorder
Many of the symptoms of SAD mirror those of “regular” depression:
- Feelings of sadness, hopelessness or guilt
- Sleep disturbances; sleeping too little or too much
- Irritability or restlessness
- Poor eating habits; eating too much, too little or craving carbs and unhealthy “junk” foods
- Loss of interest in hobbies or activities that were once enjoyable
- Changes in weight or appetite
- Brain fog, difficulty concentrating
- A heavy feeling in the arms and legs
- Anxiety, pacing or rumination
Shedding Light on Seasonal Affective Disorder
To be sure, SAD is not just the “winter blues.” As such, the condition should be taken seriously and treated from a multi-pronged approach. Here are four principal therapies to mitigate the saddening effects of SAD:
- Light therapy. Every effort should be made to get at least 15 minutes of natural sunlight per day as often as possible. On dreary days when the sun won’t shine, artificial light that mimics the sun’s rays can be very helpful. Broad band light therapy lamps stimulate mood-improving chemicals in the brain, boost Vitamin D, regulate sleep patterns and suppress melatonin that causes sluggishness and blue mood.
- Antidepressants. SAD is a legitimate form of depression that often responds well to antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs). A psychiatrist or medical practitioner can prescribe such medications.
- Talk therapy. Shown to be as effective as medication in treating depression is cognitive behavioral therapy, or “talk” therapy, with a licensed counselor who can guide those experiencing SAD through various emotions, perceptions, circumstances and strategies.
- Vitamin D supplements. The winter months are short on natural light, especially for those living far north or south of the equator. Foods rich in Vitamin D are egg yolks, fatty fish, beef liver, cheeses, yogurt, milk, cereals and juice. Over-the-counter Vitamin D supplements are also a good option, upon the advice of a physician.
How Senior Living Can Help
As we’ve learned, loneliness and isolation play a monumental role in feelings of sadness and depression, especially during the bleak midwinter. As such, it stands to reason that regular community with others, engagement in enriching activities and purpose in each day, all year long, is the elixir to SAD in many cases. That’s life for so many who’ve made the choice to move to an independent, quality community like Lathrop.
Step into the light.
Contact us and schedule a tour today!