Seven Great Tips for Boosting the Mind Health of Seniors

You’ve probably heard the catch phrase “60 is the new 40.” There is some truth to this statement, considering that people are not only living longer, but also staying healthier longer. The age-old quest for the “fountain of youth” continues, but we are finding ways to remain as youthful and vital as possible. There’s no denying that the overall functioning of our bodies slowly declines as we age, but aging itself is not a disease. 

How do we stay healthy and fit to reap the benefits of time? Eating a balanced diet and maintaining a healthy weight are first and foremost. In order to promote heart health, fruits and vegetables, whole grains, nuts, fish, poultry, low-fat dairy products and vegetables are definitely on the menu. We usually focus on health as it pertains to our bodies, but It’s extremely important not to neglect our brain health.

Let’s take a closer look at a few ways to boost the health of our minds: 

Nourish Your Brain

There are a number of foods that help our minds and bodies function more efficiently. Our brains require a constant supply of energy in order to help us with thinking, learning, memory and concentration. Research on the Mediterranean diet shows an association with higher cognitive functioning and a reduction in Alzheimer’s Disease and dementia. In addition to the heart-healthy foods listed previously, eating fish and poultry several times a week and limiting red meat are staples of this delicious meal plan.

Nutrients, such as omega-3 fatty acids improve blood flow to the brain and assist in repairing brain cells. This can slow down the process of brain aging and reduce the risk of Alzheimer’s disease. Oily fish, nuts, soybeans, nuts and seeds are all excellent sources of omega-3 fatty acids. 

Foods that contain antioxidants have many benefits for the brain because they reduce inflammation and promote the formation of neural pathways. This increases our ability to remember and learn new things. Berries are one good source of antioxidants. Believe it or not, dark chocolate is also on that list. So, if you’re a “chocoholic,” you can enjoy this special treat without any guilt!

Vegetables, such as broccoli, kale and cauliflower may also boost brain health and lower the risk of Alzheimer’s and Parkinson’s disease.  Always remind yourself to heed that sensible advice to “eat all your veggies!”

Wake up and smell the coffee! The caffeine in coffee not only makes us more alert, it also contains antioxidants and aids in processing information to the brain.

Get Plenty of Rest

Sleep is essential for our overall functioning, as well as improving concentration and memory. As we age, our sleeping patterns often change and it may be more difficult to get a good night’s sleep. Studies show that older adults don’t sleep as well as younger adults, but still need the equivalent amount of sleep. 

A few tips for more restful sleep include a quiet, dark room with minimal distractions, a regular sleep schedule and bedtime routine, limiting caffeine and alcohol late in the day, and avoiding big meals before bedtime. It may also be useful to take occasional short naps during the day to refresh your body and mind. Stress-reduction techniques such as listening to soft music, reading a book, or other forms of relaxation before bedtime may also help you fall asleep. People who exercise on a regular basis generally sleep better, in addition to improving their physical and mental state of health.

Exercise Your Body and Your Mind

Staying physically active not only helps us feel more energized and motivated, it’s also a way to keep our minds sharp. The benefits of Increased strength, stamina, and coordination are tremendous assets to our mobility and functioning. Exercise should be part of your daily routine to lessen the risk of falls, prevent disease and dementia, and elevate your mood and outlook on life. You don’t need to run a marathon in order in order to stay in shape. Taking walks can have the same physical and mental health benefits without the wear and tear on your body. 

You can also vary your workouts with a combination of cardio, aerobic, strength training, and balance exercises. Whether you like yoga, Pilates, swimming, cycling or weight lifting, you will be building muscle, increasing flexibility, and improving heart and brain health. The stress relief and endorphins you achieve from exercise are invaluable resources for your health and well-being. You may even find that fitness enhances your creativity, self-confidence, and ability to tackle life’s challenges. 

Make Prevention a Priority

Have you kept up with all your regular check-ups? Many older adults don’t follow-up with all the health recommendations for their age group. Since prevention is the key to decreasing the likelihood of developing health problems as you get older, this should be a top priority. Here are a few guidelines for prevention and early detection:

• 
  Get annual physical exams, as well as dental, eye, skin cancer and hearing check-ups.
• Follow-up with health screening recommendations - mammography for women, prostate screening for men, and colorectal cancer screenings starting at age 50.
• Remain up-to-date on all vaccinations and immunizations. 
• Communicate effectively with your doctor by listening, asking questions, and discussing any symptoms or health concerns you have.

Say No to Nicotine and Alcohol

Smoking - It’s no secret that smoking is bad for your health. Tobacco is highly addictive, so the best advice is not to start smoking at all. Smoking raises the level of fat in the blood and lowers the level of “good” cholesterol. This eventually damages the blood vessels and increases the risk for blood clots in the heart and brain. The good news is that smoking is preventable and once you quit, the damage to the heart can be repaired. You may not know that nicotine can also destroy brain cells and keep new ones from forming.

Alcohol - Heavy drinking has also been linked to problems with cognitive decline and functioning. Taking this into account, it’s kind of a “no-brainer” to limit the amount of alcohol you consume. Studies reveal that over 40% of older individuals drink alcohol and greater than 10% are drinking more than the recommended amount. This is concerning because low to moderate drinking is linked to more favorable health outcomes in the elderly population. 

Be a Lifelong Learner

We should all strive to become lifelong learners to stimulate our minds. Some people prefer taking more structured classes either in person or virtually. This can range from pursuing an advanced degree to participating in a recreational book or movie club. The networking opportunities and connection to others is a social outlet that lessens the feeling of isolation and loneliness. It’s also crucial to keep challenging your brain and stimulate communication in your brain cells. 

During retirement, you probably have more free time for hobbies, such as art, music or writing. It may also be fun to learn a new skill, study a foreign language, play an instrument, or take up a hobby that you’ve always wanted to try. The sky’s the limit in the exploration of your continued journey!

Volunteer for the Community

There is no greater satisfaction than feeling useful and giving back to the community. Reaching out and helping others is a simple gesture that is hugely enriching and rewarding. A sense of purpose strengthens both our physical and psychological health. Having a meaningful connection to others gives us pleasure and reduces our feelings of anxiety or depression. There are many worthwhile causes to become involved with, especially during these stressful times. Senior citizens have a great deal to offer with their wealth of knowledge, wisdom and experience. It’s also a way to cultivate your interests, learn new things and keep you engaged with others who have similar passions. Volunteering is a win-win situation for older adults by improving their own health, in addition to the lives of others.

These seven tips for boosting our minds and bodies are among many others, and there is room for adaptations to your individuality and lifestyle. One of the main takeaways is that the mind and body are interrelated and one cannot function well without the other. A healthy brain also keeps us young at heart, particularly when we can find fulfilment as active, resilient and productive seniors.

"It's not how old you are. It's how you are old." - Jules Renard, Author

Ocana Medical Care, located in Tampa, FL, aims to bring you as much information as possible to keep you healthy. 

We’re in this together. #ocanacares