How To Keep Your Mental Health At Its Best After 50

May is Mental Health Awareness Month, meaning it’s a great opportunity to check in with yourself about how you’re doing mentally and emotionally. Maintaining mental health after 50 takes time and effort. Make sure you’re investing as much in your mental well-being as you do in your physical health. Read on to find out how. 

Risk Factors for Mental Health Problems Among Older Adults

Mental health is a public health issue, especially among older adults. Approximately 20% of adults over 55 experience some type of mental health problem, according to the Centers for Disease Control and Prevention (CDC). This includes mood disorders like depression or bipolar disorder, anxiety, or schizophrenia. Millions more older adults may struggle with poor mental health that does not meet full criteria for a clinical disorder. For example, loneliness, sleep deprivation, and chronic pain can all affect your mood and anxiety levels.

Growing older sets the stage for a host of problems that increase risk for mental health problems. Some risk factors for mental health issues are modifiable, while others are not. Consider the following mental health risk factors for older adults:

• Family history of mental health problems

• Being a woman. Women tend to report greater mental health symptoms than men throughout the lifetime. This difference is somewhat smaller in older adulthood, but it still persists.

• Chronic pain

• Medication side effects. People tend to use more prescription drugs as they get older. For example, people aged 50-64 fill an average of 13 prescriptions per year compared to 3 per year among those aged 18-34. Many medications can cause depressed mood or anxiety as side effects.

• Social isolation

• Physical health problems such as heart disease, Alzheimer’s disease, stroke, or cancer

• Loss of independence

• Emotional distress from the death of a spouse or other loved ones

• Social isolation

• Change of identity after retirement

• Poor mobility

• A major change in living arrangements, such as moving from independent living to an assisted living facility or nursing home

• Hospital admission

If you have one or more of these risk factors, it may be a good idea to do a mental health check-up. Learning to cope with mental health symptoms takes practice, but it can make a big difference in your quality of life. 

The Stigma of Mental Illness in Older Individuals

One of the major barriers to healthy aging in terms of mental health is stigma. Older individuals often experience major stigma when admitting to having problems with depression, anxiety, or other aspects of mental health. The reasons for this are twofold.

First, mental health disorders are associated with stigma in people of all ages. Stigma refers to negative beliefs about people with mental health problems. This could include negative beliefs held by other people as well as institutional policies that limit opportunities for people with mental illness (e.g., less funding for mental health research compared to health problems like cancer). Stigma is one reason that mental health is taken less seriously than physical health. People assume that those with mental health problems should “just get over it” or “stop whining.” They fail to understand that mental health problems are just as serious and real as physical health problems like heart disease or diabetes. You wouldn't tell someone with a broken leg to "just get over it", would you?

Second, there are generational differences in stigma associated with mental health conditions. Many older people were raised during a time when people did not talk about mental health. Admitting to having depression, anxiety, or serious mental illness was seen as a failure. This is partially due to self-stigma, or negative internalized beliefs we have about our own mental health. For example, older people often say they feel ashamed to admit to mental health issues, worrying that this is a sign of weakness or “going crazy.” 

This couldn’t be farther from the case! Mental health problems are common and often have the basis in biological dysfunction like abnormal levels of certain brain chemicals. The stigma associated with older adult mental health problems has profound consequences. For example, older men are more likely to commit suicide than any other age group. This is true in the United States as well as around the world. Researchers have speculated about the reasons that older men are particularly vulnerable to suicide. Some of the most relevant factors include difficulty learning new coping skills, feeling upset by the indignities that often come with aging, and viewing suicide as a masculine option to cope with life’s problems. These factors are rooted in mental health stigma. Rather than viewing depression, anxiety, or loneliness as solvable problems, suicide is sometimes viewed as the only acceptable solution despite the pain it causes loved ones.

The Connection between Aging, Depression, and Chronic Illness

One of the biggest reasons that mental health awareness is so important is that your mind and body are strongly connected. Numerous scientific studies have shown that depressed mood and anxiety increase your risk for a range of chronic health problems, including Alzheimer’s disease, cardiovascular disease, diabetes, stroke, and cancer. One recent study found that people with depression and anxiety died an average of 7.9 years earlier than those with good mental health. 

There are a few reasons for the connection between aging, depression, and chronic illness. One is that depression is associated with changes in brain chemicals that predispose people to certain chronic conditions. Plus, depression increases levels of inflammation, which is associated with risk for other medical conditions. Finally, people who are feeling depressed or anxious often do not take good care of themselves. They may feel too sad or depressed to eat healthy, exercise, socialize, or even bathe regularly. This leads to unhealthy behaviors that put people at risk for chronic medical conditions like diabetes, heart disease, hypertension, and cancer.

Reframing Older Adult Mental Health Care

We should make mental health a normal part of our discussions with friends and loved ones. Positive mental health is an essential part of healthy aging. Depressed mood, anxiety, and other mental health problems can affect anyone, no matter their age, gender, or socioeconomic situation. Even if you haven’t had psychiatric issues in the past, they may occur as you grow older. To quickly assess your own mental health, use the following questions: 

• How have I been feeling lately? Am I sad, crying more than usual, or feeling depressed?

• Do I enjoy the things I used to enjoy? Why or why not?

• Do I find myself worrying about things, especially things outside of my control?

• Do I feel lonely or isolated?

• Do I have a sense of hopelessness?

• What things in my life bring me pleasure?

• How have I been sleeping? How does that affect my mood?

• How is my appetite? Does food sound good to me, or am I just going through the motions of eating?

• What am I grateful for in my life right now?

Once you’ve identified some areas to improve, it’s time to take action. Small changes can make a big difference in your mental well-being. Think about the following steps to improve your mental health:

• Increase your physical activity. Staying fit after 50 is one of the best ways to improve your mental health. Aerobic exercise stimulates the release of endorphins, the brain’s natural mood boosters.

• Follow a balanced diet.

• Increase your social support. Staying socially connected helps your mood and anxiety. Consider reaching out to old friends or joining a social group to stay engaged.

• Talk to others about your concerns. Fight the stigma of mental health problems by openly discussing your mental health issues with friends and loved ones. You may be surprised how many people experience the same things.

• Improve your sleep.

• Take up a new hobby. Trying something new is a great way to stimulate your mind and improve your mood. Plus, mental activity can reduce your risk of neurodegenerative diseases like Alzheimer’s disease.

• Practice relaxation techniques. Guided meditation, progressive muscle relaxation, and breathing exercises are great ways to relax your body and mind.

• Seek professional help and resources if you need it. If your mental health issues are negatively affecting your quality of life, it’s time to reach out to a physician. A psychiatrist or psychologist can rule out any medical causes of mental health issues and recommend treatments.

If you’re looking for ways to improve your self-care and get tips to boost your mental health, we can help. Mighty Health is an online wellness coach that focuses on physical, mental and emotional well-being. We’re here to help you become the healthiest version of yourself and to look forward to the next step of healthy aging.