Seasonal affective disorder (SAD) symptoms in seniors can be eased with consistent vitamin D intake from the sun, diet, or supplements. Combine vitamin D with healthy lifestyle habits (e.g., exercise, social engagement, and good sleep) to naturally and effectively fight SAD.
According to the National Institute of Mental Health (NIH), millions of Americans experience seasonal affective disorder, but they don't know they even have this disorder. So if you're a senior in Nacogdoches, TX who feels down now that the season's changed, SAD may be the culprit.
The good news is that seasonal affective disorder vitamin D solutions are available, which can ease symptoms and make life easier. Read on to learn more about this vitamin and SAD.
Vitamin D is an essential nutrient that we need, and it's responsible for:
However, our bodies don't produce it on their own. We must get vitamin D through absorbing it through our skin in direct sunlight, eating foods that have it, or taking supplements.
Older adults are at a greater risk of deficiency since the body's ability to produce vitamin D from sunlight declines with age. Plus, during winter, daylight hours are shorter, so people of all ages experience a further drop in vitamin D levels. If you're also dealing with grief, then emotional health for seniors can really plummet.
The good news is that one of the most effective winter wellness strategies for SAD is to get your vitamin D levels back up. Once you do so, you should see a noticeable difference.
The first thing to try is to increase your daily sunlight exposure. Even spending 15-30 minutes outside when the sun is strongest can boost your natural vitamin D production. You can also sit near a sunny window.
In addition, you can eat vitamin D-rich foods. These include:
Supplements can help too, if you don't get enough vitamin D in your diet. Combine it alongside light therapy to get enhanced benefits.
The recommended daily allowance (RDA) for vitamin D depends on your age and personal health needs. In general, seniors need 800-1,000 IU per day for their general health.
However, if you have SAD and/or a vitamin D deficiency, some doctors may recommend higher doses. Generally speaking, you shouldn't exceed 4,000 IU daily without consulting with your doctor first.
If you need additional assisted living support regarding SAD, then there are some other natural lifestyle habits you can adopt to improve your mood and energy. They include:
The great thing about these habits is that they can carry over into your daily life for better health, even after SAD's gone.
If these light and nutrition tips don't work, and you're still experiencing persistent sadness, extreme fatigue, or a loss of interest in daily activities, then it may be time to talk to your doctor.
It's true that vitamin D may be helpful in treating SAD, but having a professional's opinion can ensure that you're getting the right dosage. In addition, they can rule out other underlying health concerns.
Another benefit of speaking with your doctor is that they can recommend a combination treatment with things like therapy or medication.
The length of time it takes for vitamin D to help with depression will depend on the severity of your deficiency and the dosage used. With that said, you should notice improvements within a few weeks to a couple of months. The key is consistency in taking your supplements; you shouldn't expect immediate results overnight.
You can also take vitamin D for anxiety, but there's no one-size-fits-all dosage. Many people find that 1,000-2,000 IU daily works for mood regulation, but you should confirm with your doctor before making adjustments.
While taking vitamin D can be one of the top mood-boosting habits available, it's not a replacement for antidepressants. The supplement is considered a supportive measure, meaning it works best as a part of a broader plan that might include:
Vitamin D isn't a harsh supplement, so you can take it at any time of day. However, many seniors prefer to take it in the morning with breakfast to decrease the risk of sleep disturbances.
It's possible to take too much vitamin D. Signs of excessive levels are:
This is why it's important to always check with your doctor before taking or adjusting supplements.
Yes, these two work together since magnesium supports vitamin D metabolism. So if you're deficient in magnesium, you can benefit from taking both supplements, as you may see better moods and energy regulation.
Dealing with SAD can be challenging, especially as you get older and deal with more health issues. But don't lose hope, as there are many seasonal affective disorder vitamin D solutions available.
Not only can you be proactive in getting more sunlight, but you can also eat more vitamin D-rich foods and take supplements. By raising your vitamin D levels, it's possible to see a big difference in your mood, and as a result, the winter months won't be as bad.
Meadowview Place Assisted Living has a full activities schedule to keep our residents engaged, and you can enjoy things like cornhole tournaments and crafts. Get in touch with us today if you want to hear more about senior living in Nacogdoches, TX.