Seasonal affective disorder and vitamin D are both connected to how seniors feel during seasonal shifts. Shorter days and less exposure to sunlight mean older adults may experience feelings of fatigue, sadness, or disconnection.
According to the CDC, only 28% of seniors are physically active. That means many aren't getting the opportunity to go out and get some sun, even on the best of days. There are plenty of ways to get sun in Visalia, such as visiting the Sequoia and Kings Canyon National Parks.
Here's why getting your vitamin D is so important and how it can affect your mood.
Seasonal affective disorder, otherwise known as SAD, is a type of depression that follows a seasonal pattern. It most often appears during the fall and winter months when daylight hours are shorter.
For elderly individuals, SAD can overlap with other health conditions or go unnoticed due to its similarity to general signs of aging. Stigma regarding mental health in seniors can also get in the way of diagnosis and treatment.
Common symptoms include:
One of the underlying causes of SAD is reduced sunlight exposure, which can lower Vitamin D levels in the body. Seniors are already at a higher risk of vitamin D deficiency due to aging skin's reduced ability to make it.
Vitamin D is essential for bone health, immune system function, and emotional balance. Aging and vitamin D deficiency often go hand in hand, with many seniors experiencing insufficient levels.
For mood regulation, vitamin D plays a role in producing serotonin, a neurotransmitter associated with feelings of happiness and well-being. When these levels drop during the winter months, seniors may experience heightened risks of depression, including SAD.
Entering the fall and winter months doesn't have to mean accepting SAD. There are several proactive steps seniors can take to improve mental wellness in winter.
Encourage seniors to spend time outdoors when the sun is shining. Even short daily walks or sitting by a sunny window can help improve mood.
How much sun they need will depend on the area, the person's skin tone, and the season.
Specially designed light boxes mimic natural sunlight and are used for treating SAD. Light therapy has been shown to improve symptoms within weeks when used consistently.
Before you start, consult with your doctor. You can buy light therapy boxes online and from specialized retailers.
Isolation can worsen feelings of depression. Visalia, CA, retirement living communities offer group activities, social events, and wellness programs that keep seniors connected.
Eating foods rich in vitamin D, such as fortified dairy products or egg yolks, can help raise levels naturally. At the same time, avoid sugary drinks and processed foods to avoid blood sugar spikes and subsequent crashes.
The primary source of vitamin D is sunlight, but that doesn't mean you can't use supplements to help get more. These supplements are often necessary to maintain healthy levels during the winter months. Your healthcare provider can determine dosage and write prescriptions.
The appropriate dose of vitamin D for seniors experiencing Seasonal affective disorder varies depending on individual needs, overall health, and existing vitamin D levels.
For most adults, daily intake should range from 800 to 2,000 International Units (IU). For lower levels, healthcare providers may recommend higher doses on a short-term basis. Prescription-strength vitamin D may be required and monitored for severe deficiency.
Taking excessive amounts can lead to liver toxicity. Seniors should never start taking high doses without consulting their healthcare provider.
No, it is not the same. While symptoms can overlap, SAD is tied to seasonal changes and resolves in spring and summer. Regular depression may persist year-round.
An important part of senior emotional health is recognizing the differences between the two. Depression medication can help with symptoms of SAD, especially when symptoms are more severe. Keep in mind that it may take weeks for it to reach its full effect.
Yes, seniors can get SAD anywhere in the world. Even though Visalia has a mild winter climate, shorter days and reduced daylight exposure can still cause seasonal depression. It's especially common in seniors who spend less time outdoors.
Other factors to consider are your skin tone and how well your body synthesizes vitamin D. Eating a vitamin-rich diet helps, and supplements are recommended for certain seniors.
Research suggests that women, including elderly women, are more likely to experience SAD. This is likely due to their higher sensitivity to circadian rhythm changes, as well as hormone cycles.
However, men may experience more severe symptoms when it occurs.
Exercise can help boost your mood. Physical activity increases serotonin and endorphins, which help elevate mood. Even light exercises like chair yoga or walking can support senior emotional health.
If you choose to exercise outside, keep in mind that cloudy skies don't prevent you from getting vitamin D. You may want to wear sunscreen to prevent sunburn during extended outings.
For seniors in Visalia, the winter months don't have to mean declining mood or health. Recognizing the link between seasonal affective disorder and vitamin D allows seniors and caregivers to put proactive strategies in place. Both vitamin D supplementation and engaging in retirement community activities can help maintain mental wellness through the colder seasons.
Walnut Park is a senior independent living community located in Visalia, CA. Our amenities include a professional salon and barber shop, private dining, and a full calendar of enriching activities. Reach out with any questions and to set up a tour of our neighborhood.