How to Keep Good Mental Health While Aging

Stay Socially Connected: The Power of Relationships

According to the Centers for Disease Control, staying connected to others not only contributes to our feelings of belonging, being loved, cared for and valued, it is also elemental to our mental and physical health. “Being connected to others helps protect against serious illness and disease.” Positive social connections have shown to help reduce the risk of stroke, heart disease, dementia and depression and anxiety. They also contribute to our ability to manage stress, develop healthy eating habits and improve our quality of sleep—all important to maintaining long-term overall wellness. 

If you’re feeling like it’s time to re-engage with family and friends, or meet new people, give some of these tips a try: 

• Make a point of connecting with friends and family at least once a week. 
• Host a family movie night or potluck.
• Stick with traditions, or develop a new one.
• Volunteer with local organizations.
• Attend community events and gatherings.
• Write letters.
• Establish a daily or weekly schedule to exercise outside with friends or family.

Keep Learning: Mental Stimulation and Lifelong Learning

Despite always getting older, we’re never too old to learn. Mental stimulation and lifelong learning present a variety of benefits to brain health, including:

• Better memory
• Improved creativity
• Improved concentration
• Increased life satisfaction
• Better brain function
• Cognitive stimulation
• Reduced stress
• Improved mental health
• Increased social connections
• Better communication
• Increased confidence

Make time for new hobbies, courses or skills to pursue to bolster your brain activity. There are plenty out there, but here are some ideas to get you started: 

• Yoga
• Photography
• Cooking
• Painting
• Ceramics
• Sewing
• Dance
• Calligraphy
• Reading
• Journaling
• Knitting
• Woodworking
• Hiking
• Gardening
• Writing
• Taking up a musical instrument

Physical Activity: Exercise for Mental and Physical Wellbeing

Exercise plays a big role in your overall wellbeing. There are the physiological effects, when activity releases chemicals in your brain that increase positive feelings, mood and concentration. It also helps with sleep. And then there’s the connection between increased physical activity and reduced psychological strain. 

Staying active as we age is an essential part of longevity. Of course, it can become harder to get that heart rate up as our bodies get older, but there are a variety of exercises and activities that increase strength, cardiovascular health and mental health without causing unnecessary strain, including:

Strength Training

If you’re not familiar with strength training exercises, consider working with a personal trainer who can guide you through the best exercises and how to do them correctly. 

Cardio

Running, hiking, cycling, Nordic skiing and walking are all excellent. If pounding pavement sounds too tough on the joints, consider swimming. It’s an excellent way to up the heart rate without straining knees and hips. 

Balance and Meditation

While you might not think of yoga as exercise, it can provide significant strength work while also calming the mind. Tai chi and pilates are other great options. 

Healthy Diet: Nutrition for a Healthy Mind

Just as important as the exercise we do and the people with whom we spend time is the food we put in our bodies. A well-rounded diet full of wholesome fruits, vegetables, grains and lean proteins is the best way to get vitamins and minerals. It can also improve gut health, lower inflammation in the body, regulate mood, maintain energy, reduce anxiety and improve cognitive function. 

Foods that support brain health and mood include:

• Beans and legumes
• Dark leafy greens
• Olive oil
• Yogurt
• Nuts
• Salmon
• Blueberries
• Lean red meat
• Avocados
• Tomatoes
• Whole grains
• Brown rice
• Green tea
• Quinoa

Quality Sleep: Prioritizing Rest and Recovery

Studies have shown the power of sleep when it comes to maintaining mental health while aging. A good night’s rest can improve learning, decision making, creativity, problem-solving skills, healthy brain function and physical health. 

But as we age, it’s no secret that attaining a solid eight hours of healthy sleep can become fleeting, which is why it’s important to strive for quality sleep. If you can’t quiet your brain or find yourself going to bed too late and getting up too early, try these sleep tips:

• Exercise during the day (but not too close to bedtime).
• Eat well.
• Set a regular bedtime.
• Establish a routine.
• Limit caffeine intake, especially after 3:00 p.m.
• Avoid alcohol before bed.
• Get natural light during the day and keep your bedroom dark at night.
• Avoid screens in the bedroom.

Mindfulness and Meditation: Cultivating a Peaceful Mind

Mindfulness and meditation are essential as we age. Keeping a peaceful mind helps reduce stress, boosts more self-awareness and self-confidence, improves creativity, increases patience and focus, improves sleep, decreases negative feelings and lowers heart rate and blood pressure. 

Try these simple mindfulness practices to incorporate into daily life: 

• Free-range meditation—use simple daily activities such as taking a shower or brushing your teeth to bring your mind into focus and keep your attention on the present.
• Box breathing—breathe in for four seconds, hold for four seconds, release for four seconds, hold for four seconds, repeat.
• Take a nature walk.
• Step away from the computer or screen and look out the window for a minute or two.
• Practice lunchtime yoga.
• Focus on all five senses.
• Keep a single-sentence journal in which you simply write one sentence about how you’re feeling each day.

Purpose and Passion: Staying Engaged with Life

Retirement and empty nesting are two life-changing moments that can come with feelings of sadness and loneliness. It’s why purpose becomes even more pinnacle in later years. In short, having a sense of purpose makes us feel good about life. It provides daily activity, routine and accomplishment. 

Finding or maintaining passion projects is a great way to stay engaged with your community, your family and friends and yourself. 

• Consider volunteering at a local organization that’s important to you. 
• Take up a new hobby. 
• Find a local social or volunteer group that meets frequently. 
• Sign up for continuing education classes or, if time and means allow, go back to school. It’s never too late!
• Work with the local school system. 
• Pursue a new sport or train for an athletic event. 
• Join a group, such as travel, investment, hiking, book club, etc.

Manage Stress: Techniques for Coping with Life’s Challenges

According to the National Institutes of Health, “People exposed to chronic stress age rapidly. Inflammation is another important feature of stress that, along with aging, accounts for the phenomenon of ‘inflammaging.’ In addition to aging itself, inflammaging can contribute to the development of several pathologies, including atherosclerosis, diabetes, hypertension and others.” Stress can damage cells and lead to heart disease and heart attack, sleep problems, weight gain, high blood pressure, increased risk of stroke and memory loss. In short, it’s not good. 

These harmful effects are all excellent reasons to practice practical stress management techniques tailored for older adults. Fortunately, there are a variety of things you can do to help manage stress as you age, including:

• Exercise, even for short spurts of time
• Practice deep breathing
• Work to schedule and manage your time
• Listen to music
• Practice yoga
• Get adequate sleep
• Eat a healthy diet
• Connect with others
• Pursue hobbies and other fulfilling activities
• Help others
• Meditate
• Eliminate stressors

Seek Help When Needed: Importance of Professional Support

Of course, we’re never alone, even though it can feel like it at times, especially as we get older. It’s important to recognize when to seek help for mental concerns. If you’re feeling overwhelmed by sadness, more irritated than normal, experiencing noticeable mood swings or changes or are tired or low energy, it’s worth talking to a professional. 

Resources and options for professional support and counseling include:

• A mental health professional, such as a psychologist, psychiatrist, therapist or counselor
• Group therapy
• Social support groups
• National and regional organizations

If you’re experiencing feelings of self harm or are in crisis, dial 988. The 988 Suicide and Crisis Lifeline offers immediate call, text, chat and ASL Now response options.

Stay Positive: Cultivating a Positive Outlook on Aging

Maintaining a positive outlook on mental health is perhaps the best thing you can do to ensure your mental wellness as you age. It can be hard, especially as we lose our ability to do the things we love, but practicing positivity will ultimately contribute to more meaningful years. 

If you feel negativity creeping in, it’s important to recognize it and then reframe the moment to avoid unwanted stress and anxiety. First, be mindful of negative thoughts and unhealthy triggers. When you feel them pop into your mind, take a step back. Count to five. Even a small break in the chain of thought can be enough to stop the negativity from spiraling. Question whether or not the thought is true or accurate and then examine the notion from a different perspective. For example, “My friends never call me back,” is more likely, “My friends are also busy and I should make a pointed effort to connect with them individually this week.” 

Replacing negative thoughts with positive ones is a step toward taking control of your mental health.

Reflect and Adapt: Embracing Change and Adjusting Strategies

Maintaining mental health is more than a set-it-and-forget-it approach. It requires continued reflection, refinement and maintenance. Adapt your strategies as you age to empower your mental health and wellness. Reach out to family, friends and mental health professionals if you feel you need more support in establishing a mental health practice. 

Conclusion

Staying alert, finding love, friendship and connection, learning and growing, being creative, feeling fulfilled—it’s all a part of nurturing mental health as we age. Take a moment to think about your current mental health practices and how you might empower them in the years to come.