According to the Centers for Disease Control’s 2021 mental health report, 20% of those aged 55 years and older experience some sort of mental health condition. According to many experts, depression, anxiety, and bipolar disorders are some of the most common mental health concerns that seniors experience. When left untreated, these not only cause damage to the mind but also the body.
Thankfully, there are many ways that older adults can safeguard their mental health. Should you or any other seniors you know be dealing with any mental health struggles, here are some simple yet effective ways to address this:
1. Get enough deep sleep
Sleep is not just a chance to physically rest. It's also a period of mental healing. Evidence suggests that poor sleep hygiene results in heightened depression and anxiety in seniors. As such, try to take several naps a day and one long deep sleep in the evening. This allows the brain to flush out toxins and relax the system. If you’re having difficulty sleeping well due to health conditions, try natural sleep-inducing methods. These include drinking hot tea, avoiding gadgets, and sleeping in a cool and dimly lit room. These can trigger your body’s circadian rhythm and help put you to bed.
2. Socialize with others regularly
Over 40% of older adults report feeling lonely, and this can lead to other serious mental concerns. On the flip side, with frequent socialization, the brain receives effective stimulation. This results in heightened alertness, better memory, and a brighter outlook on life. Because the brain is more engaged, frequent social contact is also a great way to prevent dementia. Depending on your preference, your social interactions can come in the form of family meals, senior classes with friends, or even volunteer work. Thanks to the proliferation of video calls, older adults can also easily connect with loved ones from afar.
3. Follow a balanced diet
For mental health, certain foods can fuel the brain’s health. Doctors suggest that seniors enjoy a diet that includes whole grains, fruits, vegetables, lean proteins, and healthy fats. These foods are rich in vitamins and minerals that can reduce the risk of cognitive decline and mitigate mental health problems. Aside from this, try to cook the food you enjoy. After all, a balanced diet is much better appreciated when it’s delicious. If you’ve got friends and family who like to cook, you can also try meal prepping with them. This lets you bond while preparing meals, which will uplift you — body and mind.
4. Visit a mental health professional
Surveys show that less than 3% of seniors visit mental care providers. Unfortunately, there is a shortage of mental health professionals which may further discourage older adults from seeking help. To combat this, learning institutions have begun teaching mental health concentrations in online healthcare courses. This has helped open the field to a much wider pool of candidates who will be able to help those suffering with mental health issues. This is because an online master’s in nursing program can include a specialization in psychiatry. With this training, nurses can diagnose and treat older adults despite the lack of psychiatrists. And with regular visits to such professionals, older adults can learn coping methods to aid in their daily lives.
5. Workout with a fitness trainer
Studies show that seniors who are more active can reduce stress and anxiety thanks to an enhanced endorphin production. But given that older adults have more sensitive conditions, it’s important to find the right workout. The best way to ensure that you’re choosing the safest exercise is to consult a fitness professional. Since fitness trainers have completed courses in personal training, they're aware of the physiological needs of individuals, including older adults. What’s more, these programs teach safety practices like CPR, which are helpful when dealing with special needs clients. This increases the safety and comfort that seniors experience during exercise. Through a combination of lifestyle changes, seniors can prevent mental disorders from cropping up and improve their overall wellness. Positive changes won’t happen overnight, of course. But with consistency and patience, you’ll soon be feeling better and more able to enjoy your golden years.
Article by Jasmine Reign
Written exclusively for Integrated Senior Lifestyles