Seasonal Affective Disorder Vitamin D Tips for Seniors in Findlay
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For seniors in Findlay, Ohio, maintaining healthy vitamin D levels is vital as winter brings shorter days and colder months. Understanding how vitamin D works to maintain healthy bones, the effects of vitamin D deficiency on mental health, foods like eggs that contain vitamin D, and what to take with vitamin D, such as magnesium, are essential seasonal affective disorder Vitamin D tips for seniors.
Vitamin D also regulates the immune system, brain, and muscles. Most seniors naturally maintain vitamin D levels through sunlight and diet. However, as daytime hours shorten, seniors are more at risk of vitamin D deficiency, which contributes to seasonal affective disorder.
Here are several ways to manage vitamin D deficiency in seniors to lower the risk of developing SAD.
What Is Seasonal Affective Disorder (SAD) In Seniors?
SAD is a mood disorder (and a form of depression) that may appear as a winter pattern.
The pattern for SAD typically starts around autumn and progresses as the days shorten, leading into the darkest months of winter. Those who struggle with SAD often see improvement as spring ushers in longer daytime hours and more Vitamin D absorption from sunlight, according to the American Psychiatric Association.
SAD is characterized by both emotional and physical symptoms. Emotional symptoms may include:
- Sadness
- Hopelessness
- Increased irritability
Emotional distress can also lead to more physical symptoms of SAD. Findlay's low winter temperatures can cause seniors to be more sedentary indoors, prompting the need for more exercise.
Signs of physical SAD symptoms include:
- Physical sluggishness
- Chronic fatigue
- A sense of physical heaviness
- An increase in sleep (also called hypersomnia)
- Changes in appetite (i.e., weight gain from carb cravings)
Seniors with SAD are more prone to cognitive fog, which is especially concerning since seniors must take utmost care of their cognitive health to prevent and manage memory disorders.
Symptoms may include:
- Difficulty concentrating
- Slowed thinking processes
- A decrease in mental clarity
Social withdrawal is also not uncommon with SAD. These symptoms may be accompanied by a noticeable loss of interest in hobbies.
Why Are Seniors More Vulnerable to SAD?
Seniors who live in colder climates, like Findlay, are often more vulnerable to seasonal affective disorder.
A key factor is the drop in vitamin D from reduced sun exposure. Seniors are also less likely to spend time outdoors to receive much-needed exercise; there's also the issue of limited mobility for many seniors.
Seniors with chronic health conditions, including social isolation, are more likely to experience more severe symptoms.
Seniors, caretakers, and families should consult a physician for a proper SAD diagnosis, as well as critical Vitamin D supplementation.
What Is Seasonal Affective Disorder Vitamin D Deficiency?
Vitamin D is often referred to as the sunshine vitamin. It's both a fat-soluble vitamin and a steroid hormone precursor.
Vitamin D deficiency in seniors hinders the essential absorption of calcium and phosphorus. Such deficiencies can lead to serious effects on skeletal health. A prolonged decrease in Vitamin D can lead to bone density loss and even osteoporosis.
In severe cases, vitamin D deficiency and other contributing factors can lead to osteomalacia, according to the Cleveland Clinic. Seniors with this condition experience:
- Softening of the bones
- Pain
- Weakness
- Higher risk of fracture
Receptors for Vitamin D deficiency in seniors can also lead to muscle weakness since there are Vitamin D receptors in the tissue. Seniors may experience weakness in the upper arm and thigh areas most prevalently.
Low Vitamin D levels in seniors may also increase the risk of dementia by 54%, according to research from Harvard University.
Vitamin D is also an essential immune system modulator. Therefore, low levels of this essential nutrient can prevent seniors from properly fighting infections. More respiratory illnesses are of particular concern.
Frequently Asked Questions
What Meals Are High In Vitamin D?
SAD management relies on diet sources of Vitamin D, as well as doctor-recommended supplements. Diets this time of year should also contain plenty of supporting nutrients, including:
- Omega-3 fatty acids
- Healthy proteins
- Complex carbohydrates (to sustain energy)
Start with an egg breakfast every morning, topped with cheese. Include a side of Vitamin D-fortified oatmeal with berries. Lunch may include a tuna or salmon salad sandwich rich in omega-3s. For dinner, cook up a grilled salmon with greens.
How Do Vitamin D Supplements Work?
Seniors can also take Vitamin D supplements on the advice of a doctor.
The Vitamin D in supplements is actually inactive. Supplements must be successfully absorbed by the small intestine. Next, it's converted to storage in the liver before converting into the active ingredient, calcitriol, in the kidneys.
The activated Vitamin D improves calcium and phosphate absorption by binding to receptors. Taking supplements can help regulate senior bone health and the immune system. However, supplement safety is essential.
What Should You Take With Vitamin D?
Taking a Vitamin D supplement with food improves the chances of successful absorption of the active ingredient. Since Vitamin D is a fat-soluble vitamin, it's best consumed with food containing healthy fats, like avocado, nuts, olive oil, and so forth.
Taking Vitamin D with other vitamins can also improve absorption. For example, magnesium is often taken with Vitamin D to improve activation.
Since the primary role of Vitamin D is to boost calcium levels, including calcium in a supplement regimen or incorporating more calcium-rich foods can greatly benefit seniors. Meanwhile, incorporating more Vitamin K2 can help direct that calcium to bones and teeth while also preventing calcium accumulation in the arteries.
Improve Mood Improvement in Winter With Vitamin D
Seniors should have a seasonal affective disorder Vitamin D plan ready before winter in Findlay arrives. These tips are also great for year-round senior health management, from vitamin D-rich diets to supplements.
The team at Taylor Place Assisted Living understands the vital role of Vitamin D in seniors' lives. Our community features stunning (and sunny!) garden areas where residents can relax and enjoy the health benefits of sunlight. Kitchenettes can accommodate healthy cooking, while assisted living residents have an accessible dining hall where they receive nutritious meals.
Call our office today to learn more about the advantages of our senior living community!