Coping with the Shortest Days of the Year

Our clocks shifted back an hour last month, and this month we’re anticipating the shortest days of the year.  This shift in our schedules affects each of us differently, but we should be aware that we will likely feel some change (if you haven’t already!).  Among the most visible differences is the amount of natural light we’re exposed to each day, but we need to keep in mind the importance of sunlight in our day to day lives.

• Mood & Emotions – Lethargy and low mood often occur during the shorter days of the winter months.  It’s thought that a lack of sunlight affects our internal clocks, disrupting our circadian rhythm and altering the chemical balances in our brain.  For some people, these ‘winter blues’ are actually Seasonal Affective Disorder (SAD), a depressive conditions that is most common during the winter season.  SAD may be more common for those already experiencing a mental health challenge, like depression or anxiety.  A few things to keep in mind:
  • Stay in communication with your doctor and your care partner’s doctor. 
  • Spend time outdoors, particularly in the morning.
  • Be active; adding movement into your day can help to boost your overall mood.
  • Be flexible with yourself; winter and holiday months can be challenging (especially in 2020!).  Give yourself and the person you are caring for extra rest as needed.
• Shadows – Shadows are more prevalent during waking hours this time of year, and with the changes in the direction of the sun, can create new and different shapes.  These shadows can easily be misunderstood and misinterpreted, especially for those living with low vision or cognitive changes.
  • Add more light to the space as needed – both room lighting and task lighting – to make a room appear more comfortable. 
  • Try keeping an open mind and open eyes.  If the person you are caring for seems more fearful or anxious than they did a few weeks ago (and you’re already been in communication with your medical team), look around the space they are in to see if the room visually appears different in this new light.  Recognize that their visual system may be interpreting the space differently than you would.
  Vitamin D – Many people absorb a portion of their vitamin D requirement through exposure to the UVB rays from sunlight.  Vitamin D is important for calcium absorption and maintaining healthy bones and muscles.  However, with the lower angle of the sun, it can be difficult to receive sufficient Vitamin D during the winter months.  A few things to keep in mind:
  • Stay in communication with your doctor and your care partner’s doctor. 
  • Spend time outdoors, UV rays are typically strongest around midday
  • Add in foods that contain vitamin D.  Foods like salmon, tuna, eggs, and mushrooms naturally contain vitamin D, while cereals, milk, and orange juice can be fortified.

if you'd like to talk more about any of these topics, feel free to reach out to the Aging Information Helpline: (919) 968-2087.

Activity Engagement Coaching

As we all continue to spend a lot of time at home due to the COVID-19 pandemic, it can be challenging to find ways to keep loved ones with dementia engaged throughout the day.

For caregivers connected to our various dementia support programs, we are now offering one-on-one consultations (via phone or GoToMeeting) where we can brainstorm together with you to identify enjoyable activities that are:

• person-centered, i.e. tailored to your loved one’s current and past interests, likes, preferences

• meaningful
• appropriately modified to current level of cognitive ability, thereby reducing frustration and stress

If interested, please contact Lisa Meinert (919-245-4251), certified Dementia Care Partner and Activity Professional or Marie Dagger, OTR/L (919-245-4279).