An Aging Society #3: Effective Strategies to Promote Mental Health
In this post, I will share six lifestyle choices and one intervention that are helpful to promote mental health.
References: (1), (3), (4), (6), (7)
Top 6 Tips in Preventing Cognitive Decline
1) Maintain Meaningful Social Activities
As suggested by the Activity Theory, older adults have similar needs for social contacts and activities as their younger counterparts. They enjoy interacting and engaging with others (1). Social capital refers to meaningful social activities that are an essential part of older people’s everyday life. They provide a sense of purpose and belonging. Through interactions, we maintain feelings of being needed and appreciated. Even regular day-to-day activities can bring joy and life satisfaction while promoting the sentiments of hope for the future (1).
2) Exercise Regularly
Are you too busy sitting in front of your computer or TV? Physical activity is important for our overall health. Studies suggest that physical activity offers a protective factor in brain functioning for older adults. Regular intensive physical activities three times a week may promote the growth of new neurons in the aging brain. According to the Guidelines for Canadian adults, people aged 65 and older should accumulate at least 150 minutes of moderate- to vigorous-intensity activity per week. Keep each session to a minimum of 10 minutes stretch. Studies also support that combining physical exercise and cognitive activities may improve mental capability through neuroplasticity. Examples are learning tai chi or dancing that involves learning steps sequence and movement routines (3).
3) Eat Well - Nutrition
We live in a multi-cultural society. There are plenty of food choices and endless supplies of snacks, comfort food, conveniently packaged products, etc. It is important to maintain a balanced diet. Follow the Canada food guide and make healthy eating your priority. The adherence to Mediterranean-style diets rich in vegetables, nuts, legumes, and fish are considered to benefit cognitive aging. Avoid high amounts of meat, dairy, refined sugars, trans-fat as these items are associated with negative effects impacting our aging brain (4). See below for a sample scrumptious and wholesome meal plan:
4) Engage in Cognitive Training
Do you like playing a game of chess or solving crosswords? How about joining an interest group and learning something new such as water-color painting? There is increasing evidence that participation in cognitively stimulating activities may delay the onset of cognitive decline (4). Language and vocabulary are well-retained throughout the lifespan. It can be extended to social skills since social behaviors involve a combination of cognitive and emotional factors. We can continue to challenge ourselves and engage in lifelong learning. If feasible, do it with a group of friends.
5) Keep Up Music Therapy
Imagine sitting in front of a piano, scanning the music sheet, interpreting the notes while playing the keys with the right fingering from both hands. How much work does it take for the brain to coordinate the visual, auditory, muscular, arm, and finger movements? What about counting the rhythm and following the beat by heart? Studies suggested that playing piano and learning to read music can be a useful intervention in older adults to promote cognitive reserve, elevate mood, and improve quality of life (6). Cognitive reserve refers to the idea that certain skills may serve as protective factors against cognitive decline. In general, research establishes that music therapy shows beneficial effects of preventing cognitive decline by integrating different aspects of cognition such as working memory and control of motor skills (4).
6) Practice Sleep Hygiene
It is hard to say how many hours of sleep are required for optimal health. Also, many factors influence the quality of our sleep, such as sleep apnea and depression. Sleep is another lifestyle factor that relates to brain function, and inadequate sleep can lead to a decline in cognitive functioning (7). It is important to monitor our sleep pattern and seek medical attention if we have issues in maintaining regular restful sleep.
Humor as a Way of Life
Humor Therapy Workshop (2)
Program Duration/Frequency/Time:
5 months/ Weekly / 2 to 3 hours
Workshop Participants:
18 (Age 60 to 74)
26 (75 to 84)
4 (85 or over)
Country of Study:
Israel
Humor Heals
Other than incorporating the above six tips in preventing cognitive decline, remember finding something to laugh about is a proven strategy to promote mental health. A study conducted by Canadian researchers suggested that a sense of humor is strongly associated with coping in mental health such as depression and anxiety (5).
What is humor?
Humor is a positive mental state bridging facet of cognition, emotion, behavior, and communication. Each person experiences and perceives humor differently (2). Ganz & Jacobs conducted a study aimed at promoting mental and physical health among older people by applying the therapeutic use of humor. After the five-month humor therapy workshop, participants reported improvements on measurements against depression, anxiety, and general wellbeing compared to the control group of older adults (2).
In Australia, the Humor Foundation runs workshops (8) called the “Laughter Boss” to inspire nursing home staff to use humor to bring more joy to the lives of residents, and to relieve stress for both staff and residents.
Do you have other effective strategies or tips in promoting mental health in aging?
References
(1) Forsman, A., Herberts, C., Nyqvist, F., Wahlbeck, K., & Schierenbeck, I. (2013). Understanding the role of social capital for mental wellbeing among older adults. Ageing and Society, 33(5), 804–825. https://doi.org/10.1017/S0144686X12000256
(2) Ganz, F. D., & Jacobs, J. M. (2014). The effect of humor on elder mental and physical health. Geriatric Nursing, 35(3), 205-211. doi:10.1016/j.gerinurse.2014.01.005
(3) Gheysen, F., Poppe, L., DeSmet, A., Swinnen, S., Cardon, G., De Bourdeaudhuij, I., Chastin, S., & Fias, W. (2018). Physical activity to improve cognition in older adults: can physical activity programs enriched with cognitive challenges enhance the effects? A systematic review and meta-analysis. The international journal of behavioral nutrition and physical activity, 15(1), 63. https://doi.org/10.1186/s12966-018-0697-x
(4) Klimova, B., Valis, M., & Kuca, K. (2017). Cognitive decline in normal aging and its prevention: a review on non-pharmacological lifestyle strategies. Clinical Interventions in Aging, Volume 12, 903–910. https://doi.org/10.2147/cia.s132963
(5) Marziali, E., Mcdonald, L., & Donahue, P. (2008). The role of coping humor in the physical and mental health of older adults. Aging & Mental Health, 12(6), 713-718. doi:10.1080/13607860802154374
(6) Seinfeld, S., Figueroa, H., Ortiz-Gil, J., & Sanchez-Vives, M. (2013). Effects of music learning and piano practice on cognitive function, mood and quality of life in older adults. Frontiers in Psychology, 4, 810–810. https://doi.org/10.3389/fpsyg.2013.00810
(7) O’Connor, M. K., Kraft, M. L., Daley, R., Sugarman, M. A., Clark, E. L., Scoglio, A. A. J., & Shirk, S. D. (2018). The Aging Well through Interaction and Scientific Education (AgeWISE) Program. Clinical Gerontologist, 41(5), 412–423. https://doi.org/10.1080/07317115.2017.1387212
(8) Workshop. (n.d.). Retrieved December 12, 2020, from https://www.humourfoundation.org.au/laughter-boss/workshop/
