Do holidays, long dark nights and gloomy days make you feel down in the dumps? Magazines and newspapers are filled with articles about the short term periods of depression that seem so prevalent this time of the year. The technical term is short term “seasonal affective disorder” but you have probably heard of it referred to as SAD. Chris Goodenow wrote a brief article for in the (Weekly Herald: Wednesday, December 7, 2011) about how shorter days can lead to periods of depressions and are triggered by the lack of sunshine. Do you suppose that people in the Pacific Northwest are more prone to SAD than elsewhere? I’ll admit that I do feel a little perkier on sunny days, but by-in-large I find the soft grey skies rather comforting. What could be more fun than curling up in front of a fireplace with a good book?
Seasonal differences in light can affect people’s mood to varying degrees, and older people are not exempt. If you visit a care facility during winter months you know that it isn’t unusual to find people dozing in the lounge, dozing in the hallways, or dozing in their recliners. It isn’t known how many people actually experience SAD, but having the winter blues is pretty common. Depression, sleep disturbances, fatigue and nervousness may indeed make it harder to get up and harder to stay awake. If nothing else, you may have noticed that you start looking at your watch at 6-7 o’clock in the evening to see if it is time to go to bed yet. It isn’t unusual for people to be depressed this time of year, whether from lack of daylight or from lack of holiday cheer. Scientists believe that decreased hours of sunlight actually does disrupt your inner clock. Melatonin levels increase and serotonin levels fall, subtle chemicals that affect drowsiness and feel good hormones. Whatever the reason it seems to affect most of us to some degree and seniors are no exception.
Seniors are more aware than most that it takes work to overcome chronic conditions, and they know that it will take work to squelch transient depression at well. We know by now that nothing comes easy. You don’t want to get so complacent that you snooze the whole winter away. Experts actually do recommend some ways to combat season depression, and it comes under the guise of “taking care of yourself.”
- Hard as it is, it is a good idea to spend as much time out of doors as possible. The sun is up there even if you can’t see it. Find a sport like skiing, snow shoeing, or going for long winter walk that you really enjoy.
- Start or continue with your regular exercise program.
- Get together with friends. If you don’t already have a regular social network, now would be a good time to start taking classes or volunteering. You need to get out more.
- Pay special attention to eating properly. Tempting as heavier foods and sweets are, it is protein that can actually affect how you feel about yourself. Heavy foods also tend to make your energy levels crash, and that will make you feel worse instead of better.
- Some experts suggest that light boxes and dawn simulators to fool your body by providing extra daylight.
If exercise, getting outdoors, and eating healthier foods don’t help, you may need professional help. Sleeping 24/7 is not the answer unless you are a bear.
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