As the days grow shorter and temperatures drop, some seniors may experience symptoms of seasonal depression, also known as Seasonal Affective Disorder (SAD). At River Ridge Seniors Village
With the winter season approaching, here are a few practical tips to help seniors in an independent living, supportive living, and long term care options in Medicine Hat combat seasonal depression. From engaging in regular activities to prioritizing social connections, these strategies can make a significant difference in maintaining a positive outlook throughout the colder months.
Understanding Seasonal Depression
Seasonal depression is a form of depression that typically occurs during the fall and winter months when daylight hours are shorter. Common symptoms include fatigue, loss of interest in activities, difficulty concentrating, and changes in sleep or eating patterns. At River Ridge, we are here to support you with a range of amenities and activities designed to keep spirits high, even as the seasons change.
Prioritize Physical Activity
Staying active is one of the most effective ways to combat seasonal depression. Physical activity releases endorphins, which help improve mood and reduce feelings of anxiety and sadness.
Tips for Staying Active at River Ridge
Join Group Exercise Classes
Many of our locations offer fitness classes tailored for seniors, such as chair yoga, stretching, or gentle aerobics. Check the schedule at River Ridge and try joining a class that piques your interest. Not only will you feel physically better, but you’ll also enjoy socializing with others.
Take Advantage of Walking Areas
If weather permits, try taking a stroll outside or around a local park in Medicine Hat. Exposure to natural light, even on cloudy days, can help improve mood.
Engage in Indoor Exercises
Even on colder days, there are many ways to stay active indoors. Stretching, using light weights, or even dancing in your suite can provide a boost to your day.
Maintain Social Connections
Social interaction is key to mental well-being, especially in the winter months. Isolation can worsen symptoms of seasonal depression, so make an effort to connect with others regularly. Here are some great ways to stay social:
Participate in Community Events
River Ridge organizes events and activities year-round. From arts and crafts sessions to movie nights and game days, these events are a great way to meet new friends and enjoy social engagement. Be sure to check the events calendar and join in!
Invite Family and Friends to Visit
The comfortable common areas at River Ridge make it easy to host family and friends. Regular visits can lift your spirits and strengthen your support system.
Try Virtual Communication
If family and friends live far away from Medicine Hat, consider setting up regular video calls. Staff at River Ridge can help you set up and use the necessary technology if needed.
Increase Exposure to Natural Light
Decreased sunlight during the fall and winter can lead to a drop in serotonin levels, which may trigger seasonal depression. Increasing exposure to natural light can help combat these effects. Here are some ways seniors can maximize their exposure to light.
Spend Time by Windows
When indoors, try to spend time near windows to absorb as much natural light as possible. Many rooms and common areas at River Ridge offer large windows that let in sunlight, creating a bright and inviting environment.
Get Outside When Possible
On sunny days, bundle up and step outside, even if just for a few minutes. Medicine Hat might offer beautiful winter scenery that can make a quick outdoor visit refreshing and uplifting.
Purchase a Light Therapy Lamp
Light Therapy Lamps mimic natural sunlight (without the UV), which is particularly beneficial during the shorter days of winter or if you’re in an environment with limited natural light. These lights are scientifically proven to improve mood, energy, and focus, and to help reduce the symptoms of Seasonal Affective Disorder. You can purchase them from Amazon, Costco, or from a variety of retailers!
Follow a Balanced Diet
Nutrition plays a crucial role in mental well-being. Certain foods can help regulate mood and energy levels, which is essential during the colder months.
Nutritional Tips
- Opt for Balanced Meals: Our dining team ensures that they are preparing well-balanced meals for residents with plenty of fruits, vegetables, whole grains, and proteins. Eating a nutritious diet can help stabilize mood and energy levels.
- Avoid Sugary Snacks: While sugary treats might offer a quick energy boost, they often lead to a crash, leaving you feeling more fatigued. Instead, choose nutrient-dense snacks like nuts, yogurt, or fresh fruit.
- Stay Hydrated: Dehydration can contribute to fatigue and mood swings, so make sure to drink plenty of water throughout the day. Warm herbal teas are a great way to stay hydrated while feeling cozy in the winter months.
Establish a Daily Routine
Having a structured routine can help provide a sense of purpose and stability. In winter, when days may feel shorter, a daily routine ensures you stay active and engaged. Some tips for seniors to create a healthy daily routine are:
Set Regular Times for Meals and Activities
Keeping a consistent schedule for meals, activities, and rest can help regulate your body’s internal clock, improving sleep and overall well-being. The River Ridge team is happy to support our residents in setting regular routines through our set meal times, planned activities, and daily support.
Incorporate a Variety of Activities
Balance your day with a mix of physical activity, social interaction, and relaxation. Try adding a short morning stretch, joining a social gathering in the afternoon, and relaxing with a book in the evening.
Set Small Goals
Accomplishing small, daily goals can offer a sense of achievement. Whether it’s completing a puzzle, finishing a book, or learning a new craft, celebrating these achievements can boost your mood.
Seasonal Affective Disorder can be challenging, but it doesn’t have to define your winter. With proactive steps, support from the community, and the resources available at River Ridge, you can stay positive, active, and engaged throughout the season. By focusing on physical activity, social engagement, light exposure, and an achievable daily routine, you can enjoy a fulfilling winter and embrace all that Medicine Hat has to offer.
For more information on how we support the well-being of our residents, please reach out to River Ridge today to book a tour and learn more. Let’s make this winter a season of joy, connection, and comfort together.