Every year when November rolls around Lydia, 68, starts to lose her zest for daily living. Normally an early riser who meets friends for coffee at the local senior center, Lydia has a difficult time getting motivated during winter months.

"It seems I sleep more, whether I need to or not," she says. "I feel a little blue, and not interested in much besides snacking." She points to her midriff. "And goodness knows, the extra five pounds I put on so far is proof of that!"

Concerned about her depression and weight gain, Lydia decided to be proactive. She saw her doctor. Although she suffered from mild depression each winter, she was relieved to find out from her physician that she was not clinically depressed, but instead was experiencing Seasonal Affective Disorder (SAD), a type of depression tied to the seasons.

SAD, which affects more women than men, is most prevalent in northern areas where winter is dark and cold. It tends to come and go around the same time every year, and can last from late fall until spring, when the daylight hours grow longer. Lack of light is the culprit. Experts say that the less light we are exposed to, the more melatonin our bodies secrete. When this sleep hormone reaches high levels, it can cause depression. During this emotional slump appetite may increase noticeably, with accompanying cravings for carbohydrates. Weight gain, irritability and sleepiness are typical of this winter disorder. Inability to concentrate and anxiety are also common.

Lydia followed her doctor's advice and made two immediate lifestyle changes related to light and exercise. Light can be a natural antidepressant in winter, so she began by consciously adding light to her day in several ways: she threw open the heavy drapes that she had hung to keep her furniture from fading, and allowed sunlight to stream into her living room. She had a skylight installed in her bedroom that let sunlight pour into the room in late afternoon.

Secondly, Lydia made it a priority to take a 30-minute walk on every precious sunny day that came along. She talked her circle of senior center friends into joining her as often as possible, and they all benefited from the increased exercise and social contact. In fact, they began to call themselves The Happy S.A.D. Walkers.

Fortunately, Lydia was able to elevate her mood and enjoy life again through greater awareness and making some simple changes, and much of what she did cost little or nothing. But for some, light therapy or even taking antidepressants might be required.

Light therapy entails sitting in front of a special light box for about thirty minutes a day. Seasonal mood disorders respond to treatment using full color spectrum light sources that simulate sunlight without the harmful ultraviolet rays. As an alternative, there are battery powered sun visors available that are worn around the head. A sun visor allows more freedom of movement than a light box.

In addition to adding light and exercise to your life, in order to beat back the winter blues you must leave your igloo---strengthen social contact in your life. Volunteer, attend a workshop, join a church or a book group. Make a plan to eat dinner with a friend at least once a week, and you may find yourself looking forward to that night as the best part of your week. Call someone who is sick or lives alone---extending care toward another will lighten your own heart.

Whether you call it cabin fever, the winter blahs, the winter blues, or Seasonal Affective Disorder, the accompanying depression is treatable. Turn up the lights, add daily exercise and a dose of companionship, and your own inner light may begin to shine once more.

RESOURCES

• Senior Help-Line (800-642-5119) can link you with area exercise classes, social groups, and senior center programs.
• RSVP Windsor County (885-2083) has volunteer possibilities galore.
  

 

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