According to the World Health Organization, about 14% of people over the age of 60 globally are living with one mental illness or another. It is also reported that over 10% of the disability experienced by the elderly is a result of severe mental illness. Despite these damning statistics and the realities of conditions around us, mental illness among older adults is poorly understood and not prioritized.
Risk Factors for Mental Illness Among Older Adults
Mental health in old age is shaped by the cumulative effect of lifelong experiences. Many older adults live with chronic health conditions that negatively impact their functioning and daily life. The wisdom associated with old age also comes with several years of adversity and resilience, all of which takes a toll on one’s mental health. All these can result in emotional exhaustion and psychological distress among older adults.
Grief is also a major risk factor for mental health challenges for older adults. From losing old friends, spouses, colleagues, relatives, and sometimes, younger siblings, children, and family members…older adults have seen it all. Retirement, life regrets, past mistakes, and the loss of youth also come with a form of grief that can be overwhelming.
Social isolation and loneliness, which affect over a quarter of older adults, are also risk factors for mental illness. The economic challenges in the country and the search for greener pastures mean many families are fragmented and divided across geographic locations, making it difficult for children to care for their ageing parents.
Other risk factors include poor living conditions and lack of social support and services among older adults. With the government sometimes owing older adults their pensions, older adults are often struggling financially at a time when they are unable to work at full capacity.
Mental Health Promotion and Prevention Strategies for Older Adults
Social Connection and Engagement
Older adults need to remain socially active. This can be done by maintaining friendships with people of different ages, participating in social groups and communities, and volunteering. During the Asido Foundation’s Walk for Suicide Prevention Awareness in September, some older adults volunteered to engage with people and share their knowledge. Religious organizations also have social activities for older adults to mingle and interact. Interacting with neighbours, people around, and meeting new people regularly can reduce feelings of loneliness. An older adult should not be living alone for health and safety reasons. Regular meaningful social interaction protects brain health and provides emotional support.
Physical Activity
Physical activity is one of the most powerful protective factors. Aim for at least 2 hours of exercise weekly. These exercises include walking, gardening, and stretching. Exercise increases blood flow to the brain, promotes neuroplasticity, reduces inflammation, and helps prevent conditions like depression and dementia. This has been proven to work, especially among Asians with their active lifestyles and practising of martial arts into old age.
Cognitive Stimulation
Keep your mind active by engaging in mentally challenging activities like learning new skills, reading, puzzles, playing musical instruments, or learning languages. Lifelong learning creates cognitive reserve that helps the brain compensate for age-related changes. If you are an older adult reading this column, you are doing great.
Healthy Diet
Healthy and nutritionally balanced food is not just good for our physical health, they are crucial for our mental health. The diet of an older adult should be rich in vegetables, fruits, whole grains, fish, minimal and quality oil, and nuts. Healthy diets are associated with lower rates of cognitive decline and depression. Older adults should also limit processed foods, excess sugar, and saturated fats.
Prioritize Quality Sleep
Aim for 7-9 hours of quality sleep. Poor sleep is linked to increased risk of depression, anxiety, and cognitive decline. Maintain consistent sleep schedules and address sleep disorders like sleep apnea and insomnia.
Manage Chronic Health Conditions and Get Regular Health Screening
Chronic health conditions, which are common among older adults, such as high blood pressure, diabetes, etc all increase the risk of both cognitive decline and depression. Work with healthcare providers to manage these conditions effectively. Older adults should register at a geriatric clinic close to their house. Early intervention is often more effective.
Stress Management
Chronic stress accelerates brain ageing. Practice relaxation techniques like meditation or deep breathing. Seek therapy for persistent stress or mental health concerns.
Avoid Harmful Substances
Substances like alcohol, drugs, or other substances are even more harmful to older adults’ mental health than they are to young people.
Sense of Purpose
Having goals, responsibilities, and reasons to get up each day is protective. This might come from work, hobbies, volunteering, caregiving, family, religion, or creative pursuits.
Conclusion
The key to a healthy and fulfilling life as an older adult is protecting and boosting our mental health as we age. We must prioritize the mental health of our senior citizens.
