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If you walk down the aisle of any grocery or drug store, you can bet that the vast majority of products are marketed as “anti-aging.”
While I’m all for trying to minimize the effects of aging (as I slather on spf 100), I often forget to think of the other ways I should be taking care of myself as I continue to age.
I can’t pull those all-nighters anymore like I did a few years ago in college. I definitely feel it the next morning if I have more than 2 glasses of wine the night before. And a night in watching Netflix often sounds far better than all the effort of getting dressed up to go out.
Yep. I’m definitely getting older.
While none of these things are necessarily bad (and maybe you can relate to these sentiments), safeguarding my health, or more specifically, my mental health, has really been the least of my worries throughout my 20s.
While I can try to convince myself that my mental health is and therefore always will be “fine,” it’s getting harder to ignore the fact that mental health should indeed be a top priority, and not just for myself, but for everyone.
A quick skim through the channels on TV shows glimpses of the most recent celebrity suicide (e.g., the tragic death of Kate Spade), the newest school shooting, and the rising rates of depression nationwide.
Without a doubt, mental health should be at the forefront of everyone’s mind, especially when it comes to our long-term health and wellness.
So if you’re like me and wondering what you should be doing at this point to protect your mental health as we journey through the wonderfully long aging process, there are a few easy tips you can utilize. Here are 9 straightforward ways you can safeguard your mental health, and ensure your happy, healthy future.
9 Ways to Safeguard Your Mental Health As You Age
1. Meditate. Meditation presents a host of healthful advantages. Not only does it improve your cognitive processing, but studies have also shown that it significantly decreases stress and anxiety. Plus, meditation promotes a sense of mindfulness, which makes it easier to connect to the present and “live in the moment.” Furthermore, research has shown that making meditation a habit can significantly slow age-related cognitive decline.
2. Count your blessings. A surprising benefit of regularly practicing gratitude is that it actually protects your mental health over time. How? Research has shown that giving thanks can greatly enhance your happiness with life, while reducing other stress related emotions, such as depression and aggression. For tips on how to make gratitude a habit in your life, check out this article.
3. Strengthen your friendships. If you think it’s all too easy now to skip on a night out with friends and watch Netflix instead, just wait. As we age, there’s an overwhelming tendency to withdraw from others and weaken/lessen our social connections. Major life events, including retirement, children moving away from home, and friends and family passing away are all major contributors to this social isolation. Your mental health greatly relies on your social connections, and keeps your mind both healthier and sharper. Make a point to keep your relationships strong. They may not appear to matter much right now, but over time they become increasingly important.
4. Make fitness a part of your permanent lifestyle. Think of exercise as your number one treatment and prevention plan for essentially any disease or illness that will come up in your lifetime, and not just for bodily ailments. Keeping physically fit has been shown to keep your brain sharp and improve your outlook on life (thanks to those endorphins). Whether it’s daily, every other day, or even just three times a week, make it a habit to break a sweat. Run, walk, or join a fitness class! Your body and mind will continue to thank you as you age.
5. Practice open mindedness. While it may be uncomfortable at first, take every opportunity possible to step out of your comfort zone. Why? Choosing the unfamiliar over the familiar challenges your mind and creates new neural connections, keeping your brain sharp. Plus, keeping an open mind opens the door for a plethora of new, exciting opportunities and experiences that you would never encounter otherwise.
6. Take care of your tummy. While a surprising recommendation for one’s mental health, studies have shown that the health of your stomach directly impacts the health of your brain. Over 90% of the body’s serotonin (the neurotransmitter in the brain that releases those feel-good chemicals) is produced in your tummy, in addition to other neurotransmitters that regulate your mood. These neurotransmitters in the stomach affect your everyday brain functions, including memory, attention, focus, and your sense of well-being. Along with eating a healthy diet, be sure to pop a probiotic daily to keep your tummy happy and healthy.
7. Quiet your inner critic. Practicing self-acceptance and showing compassion towards yourself (and your body) as you age can be a significant factor in maintaining your mental health. Counter your self-criticisms and judgments with positive self-talk and affirmations. Focus on the things you like about yourself, rather than clinging to what you wish you could change.
8. Sleep for at least 7 hours nightly. Consistently not getting enough sleep can cause psychological health disorders, such as depression, or exacerbate pre-existing anxiety issues. When you get adequate sleep at night, you’re ensuring your brain has the precious time it needs to restore and reboot itself, preparing you for the next day. Make sure you’re getting at least 7 hours of sleep per night to maintain your mental health.
9. Laugh. Happiness and laughter compliment each other perfectly, and both are excellent for your mental health. Make the time to regularly seek comic relief from your friends, funny movies, or just look for the humor in everyday moments.
