How Can Older Adults Shake Off the “Winter Blues”

Cold weather, short days, and stress around the holidays can make the winter an emotionally tough time of year, and a growing body of evidence suggests that there might be biological causes for the “winter blues,” a condition referred to in medical circles as “Seasonal Affective Disorder (SAD.)

While feeling a little down during the long winter months might feel unavoidable, new research suggests that small changes in your daily habits can help offset the effects of SAD, and that doing so can promote better health throughout the year.

Understanding Seasonal Affective Disorder

Researchers believe that several chemicals in our body are impacted by the shorter daylight cycle of the winter months, which in turn can result in changes to our behavior and mental wellbeing.

Symptoms of SAD include:

• Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
• Feelings of hopelessness or pessimism
• Feelings of irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Decreased energy, fatigue, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
• Thoughts of death or suicide or suicide attempts
• Oversleeping (hypersomnia)
• Overeating, particularly with a craving for carbohydrates, leading to weight gain
• Social withdrawal (feeling like “hibernating”)

These behaviors and changes are attributed to two chemicals naturally produced by our bodies: serotonin and melatonin. Serotonin helps regulate mood, while melatonin helps our body manage its sleep-wake cycle.

Current research suggests that our exposure levels to sunlight might have direct impacts on our serotonin and melatonin levels, which, due to the shorter daylight hours during the winter and cold weather forcing most people to spend more time inside, make the winter months the prime season for feeling low.

Impact of Seasonal Affective Disorder on behavior and health

Those experiencing SAD are at risk of more than just feeling low. Depression, oversleeping, and a general lack of energy causes many experiencing SAD to withdraw from social engagements and group activities. This can amplify feelings of depression, reduce a person’s long-term comfort in social situations, and result in long-term social isolation even after the weather begins to warm.

Additionally, SAD can contribute to lowering one’s natural defenses against seasonal illnesses like influenza and COVID-19, as well as other illnesses with longer term health implications.

Managing Seasonal Affective Disorder

SAD can take a serious toll on an individual’s quality of life, mental, and physical health, however there are concrete ways to manage and even prevent these symptoms. As with any medical condition, consulting with a primary care physician is a wise first step, as they will have the best insight into your unique needs.

Common treatments for SAD include:

• Spending time outdoors or next to a window that gets good sunlight exposure, particularly soon after waking up.
• Changing your diet to increase your vitamin D intake, or taking vitamin D supplements. Vitamin D helps promote serotonin activity and can help improve mood regulation with time. As with all supplements, it is wise to consult with a primary care physician before beginning this type of treatment.
• Psychotherapy (also called talk therapy or counselling) has also shown good results for those experiencing seasonal depression, however this treatment can take time and requires buy-in from the person engaging with it in order to get the best results.
• Light therapy has been a common treatment for SAD since the 1980’s, and involves sitting next to a device called a light box for 30 to 45 minutes a day. This device produces extremely bright (10,000 lux) light while filtering out harmful UV light in order to simulate natural sunlight exposure. This treatment generally provides good results, however some individuals with certain eye conditions may not be able to safely use this method of treatment.
• Antidepressants are sometimes prescribed to address the symptoms of SAD, and can help with mood regulation, appetite, and sleep, however these medications might interfere with other prescription medications, so consulting with a doctor is key. Furthermore, the effects of these medications can take time (between 4 and 8 weeks) to take full effect, meaning other supplemental treatments may be needed in the interim.

If you are concerned that a loved one is susceptible to SAD or other winter-related hazards, consider calling SelectCare to learn how our team of home healthcare experts can provide support.  Our staff has spent 40 years helping New Yorkers stay healthy and active year-round, allowing you and your loved ones to live happier, healthier lives in their long-time homes.

To learn more about how we help, we invite you to read testimonials from past clients or request a free in home care guide to learn more.