7 Ways to Support Your Mental Health as You Age

Just like your physical body changes as you get older, so do your mental health needs. Think about it: What you stressed about in your 20s likely won't be the same issues causing you concern in your 60s, which is why it's important to consider the connection between aging and mental health.

Yep, as you get older, you'll find yourself facing new and unfamiliar challenges to your emotional wellbeing. Indeed, 1 in 4 older adults has a mental health problem, according to the美国心理协会（APA）。

While you can't control all the physical, psychological and social transitions that occur with age, learning to navigate them in healthy ways is key to your emotional health.

Here,Gail Saltz, MD，纽约长老会医院精神病学临床副教授和"How Can I Help?"播客，解释了老年人遇到的与年龄有关的挑战，并分享了维持良好心理健康的技巧。

While everybody's experience with aging and mental health is unique, there are some common changes that occur with growing older that can take a toll on your psychological and emotional wellbeing. Here are a few:

随着年龄的增长，您的身体会经历自然的转移（想想：吱吱作响的关节和宽松的皮肤）。这些变化中的一些可能会导致您的日常生活中断。例如，更年期会导致激素水平的波动，可以在身体和情感上以情绪波动和炎热的症状在身体和情感上影响您Office on Women's Health（Oash）。

衰老还带来更大的可能性发展慢性健康状况high blood pressure，心脏病或流动性问题。

萨尔茨博士说，遇到健康问题可能会带来压力 - 不仅如此，而且根据问题的不同，您也可能会遭受痛苦，生活质量减少或独立丧失。她补充说，这些事情可能主要影响心理健康，并导致焦虑和抑郁症。

尽管许多老年人期待在一生的辛勤工作之后更容易，但退休是一种巨大的生活，可能会带来意外的挑战。

"Some people feel at loose ends and less social, and this can affect their mood," Dr. Saltz says. "Also, a ton of new unstructured time with your partner sometimes heightens irritability and stresses the relationship, which can impact mental health," she adds.

随着年龄的增长，有些人发现自己与朋友，家人和社区更加孤独和孤立。这可能部分是因为年龄较大的人的比例随着年龄的增长而增加。实际上，根据APA，大约一半的人在75岁及以上的年龄较高的年龄较高的年龄较高的人中分配了女性。

If you have few people with whom you can really share your feelings and trust, you're likely tofeel lonely, which can lead to both anxiety and depression, Dr. Saltz says.

当孩子长大并搬出时，即“飞巢”时，许多老年人会感到悲伤或孤独。

萨尔茨博士说，对于那些围绕父母制定身份的人来说，空巢综合症特别痛苦。这种损失的经历会对自己的心理健康产生负面影响，并导致情绪低落。

While your adult children may have flown the coop, sometimes you might find yourself in a different caretaker role later in life:照顾父母或其他亲人。作为一名家庭护理人员，您可能会因责任的负担沉重，这可能会造成心理或身体上的压力。

"Caretaker burnout萨尔茨博士说：“是一种已知的现象，会导致恒定的高水平应力，通常会导致抑郁症。”

The following strategies can help you safeguard and support your mental health against the transitions and challenges of aging.

萨尔茨博士说：“研究表明，每周30分钟的有氧运动锻炼可以改善情绪并减轻焦虑。”

更重要的是，保持身体健康也可以帮助您保留认知功能，降低健康问题的风险并保持独立性，仅列举其中的一些运动的好处, per the APA.

Packing your plate with nutrient-dense foods like fruits and vegetables is vital for maintaining good mental health at any age. In fact, not getting enough of certain vitamins can negatively affect your mental wellbeing.

例如，vitamin D deficiencyis connected with mood changes and depression, according to the克利夫兰诊所. Similarly,B维生素不足和folate may be related to depressed mood as well, per the梅奥诊所.

Learn more about增强情绪的食物并考虑遵循Mediterranean diet，这与更好的大脑健康有关。

Lack of sleepcan harm your mood over time, contributing to increased irritability and anxiety, Dr. Saltz says.

她说，目的是每晚捕捉七到九个小时的闭嘴，以获得最佳的心理和身体健康。

While a fifth of people over 55 have a mental disorder, fewer than 3 percent of older adults pursue professional help for their mental health problems, according to theAPA.

萨尔茨博士说，如果您的焦虑或抑郁会干扰您的日常生活，重要的是在您的问题变得难以管理之前先寻求治疗。

This is especially crucial because people with mental health problems who don't utilize professional resources tend to fare worse overall. Untreated mental disorders are linked to a greater risk of disability and illness, as well as a lower quality of life, per the APA.

萨尔茨博士说，维持关系并获得社会支持有助于改善情绪和减轻焦虑。尝试与家人和朋友安排每周时间安排时间，并通过志愿或加入俱乐部来扩展您的社交网络。

When you were younger, you may not have had enough time to devote to the activities and hobbies you love. That's why getting older presents an amazing opportunity to do the things you always wanted.

Making time for engaging in play, finding joy, relaxing andpracticing self-careis valuable for promoting feelings of happiness, decreasing stress and living a well-balanced life, Dr. Saltz says.

When it comes to aging and mental health, issues like living alone and loss of independence can take a toll on your emotional state. But there are plenty of free and low-cost community-based resources that can aid in these areas and help you stay independent in older age, according to the OASH.