Is it normal to feel lower in winter at my age?

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Why Winter Low Mood Is Common

It is completely normal to feel lower energy and mood during the winter months, especially as we age. At 71, you are not imagining it; these patterns are often a mix of seasonal shifts, natural aging processes, and your body's response to changes in light and temperature. What you are describing—sleeping more, craving carbohydrates, and feeling flat until spring—sounds very similar to Seasonal Affective Disorder (SAD), which is a form of depression that happens at a particular time of the year. It is not just about the weather; it is about how your body regulates its internal clock and chemistry when the days get shorter.

The Science of Light and Aging

As we get older, our bodies may be less efficient at processing daylight. Daylight is the primary signal that tells our brain to stop producing melatonin (the sleep hormone) and start producing serotonin (the mood-regulating chemical). When winter days are short and often gray, many people produce less serotonin and more melatonin than they do in summer. This can lead to the "flat" feeling you described. Additionally, older adults often have thinner skin and may absorb less vitamin D from sunlight, which can contribute to fatigue and low mood. Craving carbs is a classic response; when serotonin levels drop, the brain often seeks out carbohydrates to trigger a temporary release of serotonin, which provides a short-term lift.

Is It Just Aging?

While it is true that our energy levels naturally dip as we age, a significant shift in mood and activity level that lasts for months is more likely to be seasonal rather than just a standard part of getting older. Many 70-year-olds remain very active and cheerful in winter. The fact that your symptoms are cyclical—starting in winter and ending in spring—suggests a seasonal pattern rather than a permanent decline. However, it is important to distinguish between a seasonal dip and a clinical depression. If your "flat" feeling involves hopelessness, loss of interest in things you used to enjoy, or social withdrawal, it goes beyond typical seasonal sluggishness.

Practical Ways to Lift Your Mood

You can take several practical steps to manage these symptoms without medication. First, try to get outside as soon as the sun is up, even if it is short. Morning light is the most effective at resetting your circadian rhythm. Second, watch the temperature. Older adults can feel colder, and physical discomfort can worsen mood. Dress in layers and keep your home warm.

• Increase bright light exposure: Sit by a window while you have your morning coffee or consider a light therapy box. These mimic natural sunlight and have been shown to help many people with winter mood dips.
• Move your body: Gentle exercise, like a brisk walk or a yoga class, boosts endorphins and combats the desire to sleep all day. Aim for 20 minutes of movement most days.
• Stay socially connected: It is easy to isolate when you feel flat. Schedule regular phone calls or visits with friends and family to maintain social stimulation.
• Balance your diet: While carbs may feel good, try to pair them with protein or healthy fats to avoid blood sugar spikes and crashes. Eat seasonal fruits and vegetables to ensure you get enough vitamins.

When to Talk to Your Doctor

You mentioned whether this is worth mentioning to your doctor. The answer is yes, especially if the feelings are interfering with your daily life, safety, or ability to enjoy winter. A doctor can check for underlying issues like thyroid problems or vitamin D deficiency, which can mimic seasonal mood changes. They can also discuss whether light therapy or other supportive measures would benefit you. You are not alone in feeling this way; many older adults find that with a few adjustments, they can enjoy the winter months without feeling trapped by fatigue and low spirits.

admin · 2026-10-04 11:34:30