THANKSGIVING DINNER with Aunt Martha. Aging. Financial issues. Health concerns. Being alone. The death of a spouse or lifelong friend. Each of us has stressors that can occasionally make us feel anxious or sad. At CHI Living Communities, we understand that the older we get, these challenges may sometimes occur more frequently or even simultaneously, making it harder to cope.
With the holidays approaching, below are tips to help boost mental health and emotional well-being, including during the worst of times.
1. Eat well
Eat a healthy, well-balanced diet every day, including protein for energy as well as plenty of colorful fruits and vegetables. Certain mineral deficiencies, such as iron and vitamin B12, can give us a low mood. If you’re a particularly anxious person, cut back on caffeine because it can make you feel even more jittery.
2. Soak up some sun
In the winter months, we sometimes feel dull and less energetic as compared to warmer seasons. Sunlight is a great source of vitamin D which helps our brains release chemicals that improve our mood, like endorphins and serotonin. Try to go outside, but keep your skin and eyes safe by wearing sunscreen lotion and sunglasses. Thirty minutes to two hours of sunlight a day is ideal.
3. Avoid alcohol and smoking
When we have had a few drinks, we can feel more anxious the next day and it can be harder to concentrate and exercise. Drinking too much for long periods of time may lead to a deficiency in thiamine, which is important for brain function, memory, and motor coordination. If you smoke, between cigarettes your body and brain go into withdrawal, which can make you irritable.
4. Be active
Exercise is key to good mental health. Staying active boosts chemicals in our brain that help to put us in a good mood. Exercise also is linked to living longer. Even a short walk or some other gentle activity—like chair exercises or doing yardwork—goes a long way.
5. Connect
Maintain good relationships and talk to people whenever you have a chance. This is important at any age and especially if you live alone. Research has found talking to others for just 10 minutes a day can improve memory!
6. Help others
Helping others not only helps them, but also raises our self-esteem and makes us feel good about our place in the world. Volunteer for a local charity or simply be neighborly, like delivering a homemade meal to a new mom or pulling a neighbor’s trash can from the curb after trash pickup.
If all else fails, seek help. It’s important to reach out for professional support when you need it. There are many resources available, including your spiritual advisor, your healthcare provider, and mental health experts. Maintaining social interactions can boost your mood and keep your mind sharp. CHI Living Communities offers a wide variety of opportunities to promote these vital social connections at its Toledo area campuses. To learn more or to arrange a tour, contact St. Clare Commons in Perrysburg at 419-931-0050, contact The Gardens of St. Francis in Oregon at 419-698-4331, or visit us online at CHILivingCommunities.org. ✲
