Dorothy M. is 86 and fortunate to still have her mobility, her home and most of all, her spouse. Yet she dreads this time of year because her spirits plummet. "I get depressed every winter," she says. "And I work hard to fight it."

For many people winter goes hand in hand with low spirits and increased health disorders. Often called the "winter blues," low energy depression can occur as a response to adverse life circumstances and/or the lessening of daylight during the bleakest time of year. The latter, often called Seasonal Affective Disorder (SAD), affects 6% of the population and occurs more often in women than men. The elderly who cannot get out often or easily are more affected by this seasonal disorder. Some common symptoms are:

• Tiredness, apathy and decreased energy
• Sleep problems
• Change in weight or appetite
• Feelings of isolation

Studies indicate that SAD results from overproduction of the sleep-related hormone melatonin, which is produced during darkness. For some, using bright light therapy helps block the release of melatonin. Special full-spectrum lightbulbs that mimic sunlight are available in some health food stores. Many find that sitting under one for thirty minutes a day improves their mood.

Dorothy has found that her two best allies against the winter blues are exercise and social contact. Although vision problems and icy conditions prevent her from walking around her neighborhood, she devised her own routine of brisk walking through the rooms of her house in time to a 20-minute music tape. She and her husband attend the local senior center each week for a meal and visiting with others. Regular phone contact with her grown children also help lessen her feelings of isolation and depression.

If you suffer emotionally and physically during the winter months, it is important to find strategies that will help control the winter blues. Some helpful tips:

• Use your local senior center for social contact and participate in any exercise programs and trips they offer.
• Create a regular exercise program for yourself. It can be a daily walk outside or in a mall, yoga, water aerobics, Tai Chi or a low impact workout in a fitness center. Exercise releases the body's endorphins that elevate moods.
• Host a communal meal for friends where everyone brings a dish to share. It could become a weekly habit if each person took a turn as host.
• Get involved in your community through volunteering, church attendance, or workshops. Everyone can do something to make the world a better place, whether it's knitting mittens for family centers or ushering at church services.
• Call someone who lives alone. You'll see that extending care to someone else will lighten your own heart.
• Join something: a book group, quilting circle, snowshoe club---anything that will broaden your social contact and keep you busy.

  Remember, depression is treatable. Don't let it spoil your winter.

RESOURCES

• Senior Help-Line (800-642-5119) Can direct you to exercise programs for seniors in your area
• Council on Aging website (www.coasevt.org) has information about their "Strong Living" and other exercise programs tailored for seniors, plus their "Walk for Healthy Aging" event each spring.
• Amazon.com sells these exercise videos you can use at home:
  Senior Flex ($30), Doctor's Senior Exercise ($27),
  Ageless Fitness: Fresh Start Light and Gentle Exercise ($20)

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