How Seasonal Affective Disorder and Physical Exercise Are Linked
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Exercising regularly can make a big impact on the symptoms of seasonal affective disorder (SAD). Aerobic exercises such as walking, running, and swimming can be particularly helpful for seniors seeking relief.
Located just north of Milwaukee, seniors who live in Cedarburg, WI, can have a difficult time in the fall and winter, as temperatures go down and as skies become gray. Just like 5% of adults around the country each year, experiencing seasonal depression in Cedarburg is common.
Senior mood and activity go hand in hand. Physical exercise can scare the winter blues away and keep you in a great mood throughout the year. Below, we'll take a closer look at how seasonal affective disorder and physical exercise are linked.
Can Exercise Help Eliminate SAD?
Exercise is one of the best tools you can use in the fight against seasonal affective disorder (SAD) and it's a great idea to start a routine with that goal in mind. An exercise routine can help improve a senior's mood if they're suffering from SAD in the fall and winter, largely due to the chemical changes it can make occur in the body.
A lack of sunlight exposure is tied to seasonal affective disorder and can cause changes in the body that worsen your mood. This includes an increase in melatonin and a decrease in serotonin and vitamin D levels.
Physical activity helps release endorphins and can increase levels of serotonin and vitamin D in the body. It can also help the body maintain its circadian rhythm, improving sleep. Remember that for the best results, however, you'll want to use exercise along with other treatment options recommended by a doctor, such as:
- Light therapy
- Cognitive behavioral therapy (CBT)
- Talk therapy
- Antidepressants
What Exercise Is Good for Seasonal Affective Disorder?
Spending time walking, running, swimming, cycling, or using an elliptical machine are a few of the best ways to experience relief from symptoms of depression and SAD. These aerobic exercises increase the heart rate and boost blood flow and are particularly great at increasing serotonin, releasing endorphins, and giving relief from SAD.
The best exercise for seasonal depression, however, is a personal choice. Remember that it's best to choose exercises that you enjoy and that you can continue to do consistently as part of a weekly routine.
Whether you prefer to perform aerobic exercise or you want to do physical exercises, such as lifting weights, or a mind-body exercise for emotional support, like yoga and tai chi, choose something that you love. This will make it easier for you to keep doing it time and time again.
How Long Does It Take for Exercise to Treat Depression?
Defeating seasonal depression through exercise alone may take time, but it's likely that you'll experience significant changes within a few weeks. You're also likely to experience big mood benefits after a single exercise. Exercising releases a lot of positive chemicals and you can feel the effect of this immediately after a workout.
You may be able to treat seasonal depression more quickly if you also use other tools and techniques at the same time. Using it along with cognitive behavioral therapy or light therapy, for example, can boost your results and help provide relief more quickly.
Frequently Asked Questions
When Does SAD Start?
SAD starts at the same time each year in October, right on schedule for the holiday season. However, the experience of SAD varies. There are five months of the year when seasonal depression is common, and you may begin to experience symptoms as early as October and as late as February.
The reason why it's common to experience symptoms in these months is that the days are shorter and the sun doesn't come out as often. When days are overcast and gray, it becomes difficult to get the sunlight you need, and you may experience seasonal depression as a result.
Whenever you start to experience symptoms of SAD, take action. Consider seeing a doctor for treatment recommendations and consider making some lifestyle changes, such as exercising more often, to start feeling better again.
What Is the Best Thing for Seasonal Affective Disorder?
Although exercise can be very helpful for sufferers of SAD, it's not the only thing that can help. Many see light therapy as one of the best treatments for SAD. During light therapy, you'll spend a few minutes each day under an artificial light, which simulates natural sunlight.
A doctor may recommend other treatments to help with SAD as well. Utilizing talk therapy and cognitive behavioral therapy can be helpful. In moderate and severe cases of SAD, antidepressants may also be recommended.
Other lifestyle changes and assisted living routines can also improve senior wellness and help you get relief from seasonal depression. Working to improve your sleep quality and ensuring you get enough of it each night can be helpful, as can improving your diet and eating more nutritious foods.
What Vitamins Are Good for Seasonal Affective Disorder?
Various vitamins have been linked to improved mood regulation, including vitamin C, B vitamins, magnesium, and iron. Probiotics and omega-3s are also important for maintaining winter mental health.
For SAD specifically, many people discuss vitamin D and its mood benefits. Because a lack of sunlight exposure can make it more difficult for the body to produce vitamin D, adding a supplement of the vitamin could help provide relief from symptoms.
Despite this, studies vary in their reports of how effective this can be. A vitamin D supplement may only help with SAD if you have a clear vitamin D deficiency.
Understanding the Link Between Seasonal Affective Disorder and Physical Exercise
Remember that seasonal affective disorder and physical exercise are closely linked. Although a lack of sunlight is often the cause of SAD, getting more exercise can help to release mood-boosting chemicals and undo some of the changes that occur during the colder months of the year.
If you want to live comfortably as a senior in Cedarburg, WI, consider moving into a senior assisted living community. LakeHouse Cedarburg is an excellent choice and offers seniors the very best in amenities, activities, floor plans, and aging and wellness strategies.
Wondering if senior assisted living is right for you? Learn more about the benefits of moving into an assisted living community now.