We’ve reached a time where taking care of your health no longer refers solely to your physical self. However, for many, addressing mental health as a senior doesn’t come as naturally or easily as physical health. When it comes to physical health, we know that regular exercise, eating a balanced diet, prioritizing quality nutrition, and partaking in healthy habits, such as limiting alcohol consumption and abstaining from smoking, bode well for the general population. There are well-established physical activity guidelines and balanced nutrition recommendations that individuals can follow to help support physical health. So, while each person’s physical health journey looks different, there are overarching goals and recommendations to work toward.
Although there is an abundance of information about mental health out there, the same healthy living initiatives and recommendations don’t exist. Part of the reason may be that physical health guidelines are filled with qualitative information, such as 150 minutes of moderate-intensity exercise for aerobic health benefits, while mental health recommendations are more qualitative in nature and not as easily tracked or measured. Mental wellness is just as important as physical health, which makes it important to know what items and activities to include and when to reach out for support. There are many ways to take care of your mental health as a senior, from incorporating self-care activities into your regular routine, adapting good sleep habits, and working with health professionals.
Make Time for You
From a routine perspective, taking care of your mental health as a senior can be as simple as setting aside 10-15 minutes daily to do something that brings you joy and clears your mind. This may look like reading a book, writing a log in your journal, spending time on your favorite hobby, doing a puzzle, calling a friend or family member, taking a walk outside, or immersing yourself in nature. As a bonus, many of these activities are good for your cognitive health as well. Regular and structured exercise can also boost both your physical and mental health. If you have trouble making time for yourself, consider adding it to your to-do list or daily planner or setting an alarm to give you that extra reminder. You can further set yourself up for success by leaving items within eyesight, such as a book you plan to read, or leaving your walking sneakers by the door. If you need help adding daily activities, plan your week ahead and include self-care activities on days with larger gaps of free time, such as weekends. Self-care activities don’t have to be anything out of the ordinary or overtly effortful. Taking care of yourself should be relaxing and provide the opportunity to keep your mental health in check and your head in a healthy mind space.
Importance of Sleep
Sleep plays a large role in health, especially mental health, with ties to regulating emotions, mood, cognitive function, appetite, and immune function. Preserving nighttime sleep and limiting or consolidating daytime sleep is recommended to get the most restful sleep possible. For most older adults, 7-9 hours is generally recommended. Set yourself up for success by practicing good sleep hygiene, including limiting liquids near bedtime, turning off electronics an hour before sleep, and opting for calming or relaxing activities, such as a warm shower or reading before bed. If your thoughts are keeping you up at night, consider journaling before bed to clear your mind and prepare yourself for sleep. A cool, dark room with a fan or white noise machine can also help set up an optimal sleep environment.
If you find yourself nodding off throughout the day, try to make plans or get out of the house as much as possible to limit the temptation to doze off in your favorite recliner. If inclined to nap, limit to less than 90 minutes and nap in your normal sleep environment. Try not to nap past 2-3 pm so nighttime sleep isn’t impacted.
Professional Health Support
If you have experienced recent or worsening changes to your mood, happiness, or otherwise quality of life, you may consider working with a mental health professional. For those who are living with or caring for someone with a new, debilitating, or chronic health condition, there are many individual and group options. Local or virtual support groups are a great place to learn from and build a community with peers. Psychologists, counselors, and therapists also provide individual and small group sessions if interested in more personalized support. Just like many people choose to work with an exercise specialist or nutritionist when looking to address physical health needs, mental health professionals should also be utilized in a similar capacity to ensure overall health and wellness needs are being met.
There are a number of ways to take care of your mental health as a senior, from building informal, personalized routines to seeking professional support in individualized or group formats. Mental wellness is just as important as physical health, so finding the right activities or support is of the utmost importance.
Ensuring that your other health needs are being met, such as those related to social, environmental, emotional, and spiritual domains, can further improve your physical and mental health. At Rothkoff Law Group, we have a team of legal and health professionals to help you along the way. Reach out today to learn more about what sets Rothkoff apart and how the team can assist along your journey.
