Older adults are especially vulnerable to a number of health conditions that can impact their overall physical and emotional wellbeing. While arthritis and Alzheimer’s disease are conditions that are commonly discussed among older adults, many are unaware of their increased risk of isolation, loneliness, and depression and the negative impact they can have on one’s health. In fact, according to the Centers for Disease Control and Prevention, older adults are at increased risk for loneliness and social isolation because they are more likely to face factors such as living alone, the loss of family or friends, chronic illness and hearing loss. According to the National Institutes of Health, emotional wellness refers to our ability to successfully handle stress and adapt to change and difficult situations. It’s common to experience changes in the way we handle experiences and feelings, especially as we get older. However, maintaining emotional wellness and mindfulness is a critical element of healthy aging.
Elements of Emotional Wellness for Seniors
Many components of healthy aging are well out of our control. Family histories of chronic conditions and diseases can play an important role in how we age. However, when it comes to emotional wellness, our actions and daily practices can influence how we age. The National Institutes of Health compiled a guide of crucial strategies for improving our emotional health. If you’re looking to improve your overall emotional wellness and mindfulness, you may consider these tips and suggestions from our nation’s experts in healthy aging:
Building Resilience
Resilience, according to Verywell Mind, refers to our ability to cope and recover from setbacks. People who remain calm in the face of challenges or difficult decisions have resilience. People with resilience also have strong coping skills, such as the ability to ask for help when they need it and find ways to manage the situation they are facing. Resilience doesn’t always come naturally. In fact, the most resilient people have to build up their skills through daily resolve and practice. Here are a few steps a person can take to build their own resiliency:
- Reframe negative thoughts. Resilient people don’t get deterred by negative situations. While they have a realistic mindset when it comes to difficult situations, they also know that they hold the power to change their own thought process. Instead of placing blame on others, resilient people reframe thoughts to look for small ways to tackle the problem and make changes that will help. Focusing on the silver lining of situations can help you get out of a negative mindset.
- Seek support. Sharing your emotions with your network of support can help promote individual resiliency. Discussing things with other people can help you gain insight on the challenges you’re facing and help you come up with ideas for managing your struggles.
- Focus on what you can control. When faced with a problem, it can be easy to get overwhelmed by all of the things that fall out of our control. Instead of wallowing in regret or guilt, it can be helpful to focus on what we can directly impact.
Reducing Stress
According to the World Health Organization, stress is a mental reaction to challenging situations. Stress is our body’s response to help keep us alive during difficult situations and we experience it both emotionally and physically. While stress can actually be helpful, if it goes untreated for long periods of time, it can have profound consequences on our emotional and physical health. It’s important to recognize what stress looks and feels like in your body in order to address it. Some older adults experience these common symptoms when undergoing stressful situations: headaches, digestive issues, irritability, heart palpitations, sleep disturbances, poor concentration, crying and social withdrawal.
Fortunately, there are productive ways to manage stress, as noted by the National Council on Aging:
- Remove the stressor. Sometimes it can be really difficult to identify what’s causing your stress. However, naming the stressor allows you to find solutions more quickly. Consider writing down all the things you worry about and what you can do to solve them.
- Eat well. Following a healthy and balanced diet can boost our immune systems and ultimately help combat the effects of inflammation brought on by stress.
- Stay hydrated. Drinking enough water can actually help improve brain function and performance. Just by adding a glass or two of water to your daily intake can help stabilize your emotions and lead to better digestion, less headaches and increased energy.
- Exercise. Regular physical movement can help reduce blood pressure, ease arthritis pain and combat chronic illness. Remember, exercise doesn’t have to be intense—just going for a walk or practicing yoga and tai chi is enough to reap the benefits.
Quality Sleep
According to the National Institute on Aging, older adults need 7-9 hours of good quality sleep per night, the same amount needed for younger adults. However, older adults tend to go to sleep earlier and wake up earlier as they age. A lack of sleep can cause irritability, problems with short-term memory, feelings of depression and an increased risk of falling. Having a safe and restful place to sleep can ensure high quality rest, especially for older adults. Here are a few ways to ensure restful sleep:
- Reduce distractions. Screens, especially telephones, smartphones and bright lights can make it difficult to fall asleep. Keeping these out of the bedroom can make falling asleep much easier. However, it’s very important for older adults to have a way to contact emergency contacts in times of crisis, especially if a fall or sickness occurs. Experts agree keeping an emergency pendant or landline phone programmed with important numbers by your bedside is an important safety measure for older adults.
- Avoid certain substances. Some substances like tobacco, alcohol, caffeine and large meals can make falling asleep and staying asleep more difficult. It’s important to reduce caffeine and alcohol intake at least four hours before bedtime to ensure a restful nighttime sleep.
- Ensure good lighting. Older adults often suffer from frequent nighttime urination, which can increase the risk of falling. Walkways from the bedroom to the bathroom should be clear of common fall hazards such as area rugs, dressers, or other items. In addition, older adults should place night-lights or lamps in these spaces to ensure proper lighting. Walking aids, such as walkers and canes, should also be placed close to the bed.
Strengthening Social Connections
It’s common knowledge that eating a balanced diet and staying physically fit is increasingly important as we age. However, participating in social activities is also a crucial component to leading a healthy life, both physically and mentally. According to the National Institute on Aging, research has shown that older adults with an active lifestyle:
- Decrease the risk of developing diseases: Seniors who actively engage in their social networks can decrease their risk of developing certain health problems such as dementia, heart disease, stroke and even some types of cancer.
- Increase their lifespan: Research focused on the link between a person’s outlook on life and how long they live has shown that happiness, life satisfaction and a sense of purpose are all contributing factors to longevity. In short, doing things that you love and enjoy may help cultivate a positive outlook on life, which can improve our overall wellbeing.
- Feel happier and less depressed: Studies suggest that older adults who participate in social activities that they find meaningful, such as volunteering or connecting with family and friends, help them to stay physically active which leaves them feeling happier and healthier.
- Have better coping skills: People who have a strong social network are more likely to become more resilient, an attribute that can help us bounce back and recover from difficult situations. Positivity, optimism, good physical and mental health, and having a sense of purpose are all linked to resilience.
- Improve their thinking abilities: Some social activities, such as playing cards or working as a team, can have a positive effect on memory. Other creative activities, such as music, dance and art, can help older adults with memory conditions, like Alzheimer’s disease or other forms of dementia, improve or maintain their cognitive skills.
Mindfulness
Many people turn to mindfulness as a way to take control of our feelings and reduce the effects of stress, anxiety and worry. The practice of mindfulness can protect us against cognitive decline, aid in digestion, reduce stress and combat loneliness. Here are a few ways to get started:
- Get comfortable- Find a place that feels comfortable to begin your practice. You might choose a bedroom, dining room, or even your kitchen. Try to sit with your back straight, but the most important element is that you are comfortable.
- Close your eyes- As you close your eyes, your other senses should become sharper. Focus on the sensation of breathing—how does it feel to take a breath? Gently pull yourself back to focusing on your breath whenever thoughts enter your mind.
- Focus on breath- Choosing to let go of your thoughts and refocusing on the sensation of breathing helps you to control where you put your attention. This will ultimately help you with decision-making and concentration outside of your practice when dealing with daily difficulties.
Mindful Living at Maplewood Senior Living
At Maplewood Senior Living, we understand that there are many different elements that support healthy aging and overall wellness. Our communities offer a wide range of services and amenities that encourage residents to live a well-rounded and healthy lifestyle. Through engaging wellness programs, state-of-the-art facilities, and nutrient dense dining options, Maplewood Senior Living residents have access to what they need to live a healthy and long life. To learn more about these offerings, please contact us. We’d love to hear from you.
