Winter is here. While the beautiful snowflakes can be a welcome distraction, the lack of sunlight can take a real toll on some folks. As we slowly gain more daylight, it’s important to remember that the darkness may cause more than just a case of the blues for some. Some may experience seasonal depression this time of year or even be diagnosed with Seasonal Affective Disorder, or “SAD.”
Mayoclinic.com tells us that Seasonal Affective Disorder can bring on many unpleasant symptoms, like sleeping too much, difficulty concentrating, and high-carb food cravings that can result in weight gain, feeling overall sluggish, or even suicidal ideation. If you or anyone you love is experiencing these symptoms, it’s very important to be under a doctor’s care.
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Depression symptoms can compound over the winter. The cold can bring poor road conditions, making travel to see friends and family infrequent. The holidays may also increase feelings of grief or loneliness.
It’s crucial for those experiencing any depressive symptoms to have a solid support network to help them cope. Outside of professional treatment from a medical doctor, here are some everyday ideas for staying physically and mentally healthy.
Let There Be Light:
Think of springtime. When the sun begins to shine, the birds sing, and so do humans! People tend to be more cheerful when the sun is shining. That’s not just a coincidence. Serotonin, which can trigger happiness, may be increased in the brain when someone is exposed to sunlight.
We can’t get nearly as much sun during winter. That’s a big part of the battle for those feeling the winter blues. Some choose to buy artificial lamps to combat sadness, such as SAD Lamps, designed to sit above you and provide light similar to what the actual sun does for us in the warmer months. Lack of sun exposure also means less vitamin D, which can contribute to feelings of depression. This essential, fat-soluble nutrient also helps bones to stay strong, promotes cell growth, and benefits immune function. Fatty fish, eggs, and cheese are great ways to get vitamin D!
The Journey of a Thousand Miles:
There’s no need for a thousand miles. Do what you can to move and keep moving as often as possible. If you can do stretches or range-of-motion exercises or walk around your house several times a day, that’s an excellent start!
Watch Your Zs:
Lack of sleep can make people forgetful; it can cause mistakes or even an impromptu snooze behind the wheel, especially when the sun sets at 4 PM – in short, it can be dangerous. Oversleeping, especially during the day, can impact nighttime sleep. Not sleeping at night because you have taken too many naps can cause you to miss out on events during the day because you’re tired. Try to find balance with sleep to avoid getting too little or too much.
Eat for Your Health:
Fall brings bread, bread, and more bread. There’s nothing wrong with a slice or two of zucchini, pumpkin, banana, or homemade wheat bread. Just try to be sure your diet is balanced, and color up your plate with fresh fruits and veggies. If you’re unable to get to the store as often or the selection available doesn’t work for you, several online retailers can deliver the veggies you choose right to your door!
Count Your Cups:
Be sure to stay hydrated with plenty of water and other non-sugary beverages. Be cautious if you choose to drink alcohol. Several health risks accompany alcohol, including the risk of falls and developing dependence.
Social Butterflies:
Sitting outside and chatting with neighbors or making small talk outside the grocery store is easy in the summer. When the temps fall into the single digits or worse, forget it!
The cold can decrease even the smallest social interactions. The tricky part is that sometimes, those little chats can help you gauge someone’s well-being. Try to check in with your neighbors, friends, and family by planning coffee hours or lunches to stay connected. Consider more phone calls and using video chat apps, and aim to get out as often as possible when the weather is nice.
Gratitude May Impact Happiness:
When everything is terrible and not going your way, it’s easy to fall into a negative spiral. Try to shut off the negative by thinking about all the blessings, connections, and loved ones you’re grateful to have in your life. Consider journaling about the things you’re happy about. It could make you happier.
We can’t encourage you enough to seek medical advice if you’re feeling depressed in the fall or winter months. If you’re retired and you’ve had your fill of battling winters without a lot happening to fill your cup, consider a short-term stay with us at Edgewood. If you’re not ready for assisted living or are unsure, a seasonal or monthly stay might give you the experience to decide where you’d like to spend your later years. Reach out to us at info@edgewoodhealthcare.com to learn more.
