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For older adults, making some simple lifestyle changes can improve their physical, mental, and emotional well-being as they age. It may be challenging or unrealistic to do everything on this list, but even small improvements can produce benefits to wellbeing. Here are several steps that can be taken:
1. Stay Physically Active: Regular exercise improves mood, reduces stress and enhances cognitive function. Engaging in activities such as walking, swimming and yoga can be beneficial for physical and mental health.
2. Maintain Social Connections: Social isolation is a risk factor for poor mental health, especially as we age. Staying connected with family, friends and community groups can provide emotional support, companionship and a sense of belonging.
3. Keep Mentally Stimulated: Engaging in mentally stimulating activities can help preserve our brains and reduce the risk of cognitive decline. This can include reading, doing puzzles, playing games, learning new skills or hobbies and staying informed about current events.
4. Eat a Healthy Diet: A balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats is important for overall health. Certain nutrients, such as omega-3 fatty acids and antioxidants have been linked to brain health and may help reduce the risk of cognitive decline. Examples of foods rich in omega-3 fatty acids are fish and seafood, nuts and seeds (such as flaxseeds, chia seeds and walnuts), plant oils, tofu, navy beans, brussels sprouts and avocados. Foods high in antioxidants include dark chocolate, pecan nuts, strawberries, blueberries, kale and red cabbage.
5. Get Quality Sleep: Good sleep is essential for our brains, mood regulation and overall health. Older adults should aim for 7-9 hours of sleep per night and practice good sleep hygiene, such as:
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- maintaining a regular sleep schedule
- creating a relaxing bedtime routine
- ensuring a comfortable sleep environment
- limiting exposure to screens before bed
- reducing caffeine
- managing stress
6. Manage Stress: Chronic stress can negatively impact mental health and cognitive function. You can manage stress through relaxation techniques such as deep breathing, meditation, mindfulness or engaging in activities you enjoy.
7. Seek Support: Seek help from healthcare professionals, counsellors or support groups if you are experiencing mental health issues such as depression, anxiety or loneliness. Treatment and support are available and can significantly improve quality of life. Changes in mood in older age can be signs of more series health concerns.
8. Stay Engaged and Purposeful: Engagement in meaningful activities can contribute to mental well-being. This can include pursuing hobbies, volunteering, participating in community or religious activities, or setting personal goals and aspirations. As mentioned above, maintaining relationships with others provides a sense of belonging and can do wonders for our wellbeing.