Winter Wellness Series PART 1

Beating Seasonal Affective Disorder (SAD)

Hi there! Welcome back to Canadian Senior Moment.

December in Canada means short days, long nights, and for many of us—an unexplained heaviness that settles in around November and doesn’t lift until spring. You’re not imagining it, and you’re not weak. It’s Seasonal Affective Disorder (SAD), and it’s very real.

This week, we’re starting a three-part series on Winter Wellness. Today, we’re tackling SAD—what it is, why it hits seniors particularly hard, and most importantly, what actually helps.

What SAD Actually Is

Seasonal Affective Disorder isn’t just “winter blues” or being tired of snow. It’s a recognized form of depression triggered by reduced sunlight exposure during fall and winter months.

In Canada, where winter days can shrink to just 8-9 hours of daylight (and far less in northern regions), SAD affects up to 15% of Canadians—with seniors experiencing it at higher rates than younger adults.

Why does it happen? Reduced sunlight disrupts your body’s internal clock and drops serotonin levels (the mood-regulating brain chemical). It also increases melatonin production, making you feel sluggish and sleepy.

How It Feels Different From Regular Depression

SAD follows a predictable pattern:

Starts in late fall (October-November)
Worsens through December-January
Lifts naturally in spring (March-April)

Common symptoms:

Persistent low mood and loss of interest in activities you normally enjoy
Sleeping much more than usual but still feeling exhausted
Craving carbohydrates and comfort foods, often leading to weight gain
Difficulty concentrating or making decisions
Withdrawing from social activities
Feeling hopeless or worthless

If you’re nodding along thinking “that’s me every winter,” you’re likely dealing with SAD, not laziness or aging.

Why Seniors Are More Vulnerable

Several factors make SAD worse for older adults:

Less time outdoors. Mobility issues, cold sensitivity, and fear of falling on ice keep many seniors inside during the brightest parts of the day.

Thinner skin. As we age, our skin produces less vitamin D from sunlight, even when we do get outside.

Social isolation. Winter weather makes it harder to see friends and family, compounding the isolation that already affects many seniors.

Existing health conditions. Chronic pain, limited mobility, and other health issues make winter even harder to tolerate.

What Actually Helps: Light Therapy

The single most effective treatment for SAD is light therapy—and the research backing this is strong.

How it works: A special light box (10,000 lux) mimics outdoor light, compensating for the lack of natural sunlight. Used for 20-30 minutes each morning, it can significantly improve SAD symptoms within 2-4 weeks.

What to look for:

10,000 lux intensity (this is the therapeutic dose)
UV-free (protects your eyes and skin)
Large surface area (at least 12×18 inches)
Certified as a medical device

How to use it:

Sit about 16-24 inches away from the light
Keep it at eye level or slightly above
Do it first thing in the morning while having coffee or breakfast
Don’t stare directly at it—just have it in your field of vision
Start with 10-15 minutes and work up to 30 minutes

Cost: Quality light therapy boxes range from $80-300. Some health insurance plans cover them with a doctor’s prescription. It’s a one-time purchase that lasts for years.

Get Outside (Yes, Even in Winter)

Natural daylight—even on cloudy days—is still beneficial. Bundle up and get outside during the brightest part of the day (usually 10 AM – 2 PM).

Even 15-20 minutes of outdoor light exposure helps. Open your curtains wide. Sit near windows. Every bit of natural light counts.

Vitamin D Supplementation

Many Canadians are vitamin D deficient in winter. Low vitamin D is linked to depression and worsens SAD.

Talk to your doctor about:

Testing your vitamin D levels
Appropriate supplementation (typically 1000-2000 IU daily for seniors)
Whether your current medications affect vitamin D absorption

Don’t mega-dose on your own—too much vitamin D has risks.

Stay Socially Connected

Isolation feeds depression. Even when you don’t feel like it, maintain social contact.

Schedule regular phone or video calls
Attend senior centre activities even when you’d rather stay home
Accept invitations, even if you need to leave early
Start a winter walking group (exercise + socialization + daylight)

When to See Your Doctor

SAD is treatable, but it requires proper diagnosis. See your doctor if:

Symptoms significantly interfere with daily life
You feel hopeless or have thoughts of self-harm
Symptoms don’t improve with light therapy and lifestyle changes
You’re unsure if it’s SAD or something else

Treatment options beyond light therapy include antidepressants (some work specifically well for SAD), talk therapy, and vitamin D supplementation.

Hope Is Real

Here’s the encouraging truth: SAD is highly treatable. Light therapy helps about 60-80% of people with SAD. Combined with the other strategies we’ve discussed, most people see significant improvement.

You don’t have to just “tough it out” every winter. Help exists, and it works.

Our Shared Wisdom

Do you experience SAD or winter depression? What strategies have helped you? Have you tried light therapy, and if so, did it make a difference?

**Your turn:** Hit reply and share your thoughts! We read every response and often feature reader stories in future articles.

Tomorrow in Part 2

We’ll explore practical strategies for staying physically active indoors during winter—exercises and activities that keep you moving when it’s too cold, icy, or dark to go outside.

Until then, remember: what you’re feeling is real, it’s not your fault, and it’s treatable.

Warmly,
Bill and Marilyn,
Founders of Canadian Senior Moment

Disclaimer: This article provides general information about Seasonal Affective Disorder and does not constitute medical advice. SAD shares symptoms with other forms of depression and medical conditions. Please consult your healthcare provider for proper diagnosis and treatment recommendations tailored to your individual situation.

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