Amidst all of the turmoil being felt in the world today, seniors have to be ready to encounter any physical and emotional difficulties that might arise for them. Everyday Health and Dr. Travis Westbrook, PhD, a Wexner Medical Center, Ohio State University Clinical Psychologist gives us advice.
He states “Sometimes we really have to ‘lay our foot on the gas pedal’ when it comes to taking care of ourselves.” The following are 11 tips from Dr. Westbrook and other experts to help us all weather changes in the spring climate and our health:
1. ADAPT TO A CHANGING ROUTINE
Dr. Paul Pottinger, professor and director of the Infectious Diseases Clinic at the University of Washington Medical Center suggests “No matter what your current daily routine looks like — if you have the flexibility, take a walk during the middle of the day when it’s sunniest.” He continues, “If people can somehow build in a rhythm and routine in their day — that could help reduce stress.”
2. TAKE EXERCISE ROUTINES OUTSIDE
Shala Worsley, an Asheville, North Carolina Yoga Center certified yoga instructor, recommends outside exercise for helping to get an extra dose of vitamin D (critical for strengthening bone health). She states, “Try a couple rounds of sun salutations, and then move on to a heat-building pose (a plank pose).”
3. KEEP YOUR SLEEP SCHEDULE STEADY
Dr. Westbrook explains, “But overtime, irregular sleep patterns have been linked with higher risk for hypertension, elevated blood sugar, obesity, and developing heart disease.” John Hopkins Medicine experts relate, “And oversleeping is associated with health problems, including depression, headaches, heart disease, and type 2 diabetes.” It is a known fact that most adults need between seven and nine hours daily of sleep.
4. START YOUR DAY WITH SUNSHINE
Watch out for Seasonal Affective Disorder. This form of clinical depression, which can emerge and worsen in a seasonal pattern, is noted by a drop in mood and energy levels brought on by a person’s changing exposure to sunlight. Dr. Westbrook and Cleveland Clinic recommend, “Exposure to light in the morning helps keep your body clock aligned with its natural rhythm (regular wake-up and go-to-sleep times) and release of melatonin. It also helps raise your feel-good levels of the chemical, serotonin.”
5. STAY CONNECTED
Social connection is a basic human need, playing an important role in supporting mental health, according to Holly Schiff, PsyD, a Greenwich, Connecticut Jewish Family Services licensed clinical psychologist.
6. LEND A HELPING HAND
Schiff says, “You may consider other ways to connect with others, such as volunteering your time.” She continues, “You will feel great knowing that you are making a difference to an individual, your community, and the world.”
7. ENGAGE IN REGULAR PLAYTIME
Play (adult recess) releases endorphins (chemicals), improves brain functionality, and helps adults to keep feeling energetic. Indeed, it has been noted in research that making more time for playfulness also promotes lower levels of perceived stress.
8. KEEP HEALTHY SNACKS (AND LIQUIDS) ON HAND
When lonely, stressed, or bored, unhealthy habits of snacking, or maybe imbibing one drink too many, may come into play. Instead, Dr. Westbrook suggests stocking up on healthy, portion-controlled food such as fresh fruits, nuts, or vegetables and hummus. For drinks, he adds consider a cup of herbal tea.
9. CONSIDER SUPPLEMENTING WITH VITAMIN D
Dr. Tod Cooperman, president and founder of ConsumerLab.com suggests the importance of Vitamin D for the body’s immune function. This expert makes the recommendation, “A daily dose of 600 to 1000 IU is safe. And consider taking a magnesium supplement (200 mg) too, which helps regulate Vitamin D levels.” He advises following a health care provider’s recommendations for safety in the use of supplements.
10 GET YOUR FLU SHOT AND COVID-19 BOOSTER
When you are taking care of your mental health, you are also supporting your physical health, and when you are taking care of your physical health, you are supporting your mental health. The Centers for Disease Control and Prevention (CDC) currently recommends the bivalent COVID-19 booster for everyone 5 and older. Receiving this booster is recommended, “if it’s been at least five months since your final dose of the original primary series of shots.”
11. ASK FOR HELP WHEN YOU NEED IT
It is recommended that seniors reach out for help and support in managing their daily emotions of stress in a very difficult to deal with world. This seeking of advice may be done through friends, family members, or medical professionals. If needed, just do it!
