Balanced Aging Integrating Physical and Mental Health

Balance is a vital component of healthy aging. However, many people underestimate how important it is and don’t work on improving their balance until they have difficulty completing everyday activities.

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Studies show that older adults can improve their balance with the right routines. These include getting adequate physical activity, eating a healthy diet, and incorporating sufficient sleep into their lives.
Physical Activity

People who do regular physical activity may slow the pace of their aging. Exercise helps maintain healthy bones, muscles, joints and tendons and can help control weight, prevents hypertension and improves mental health, quality of life and mood. It also lowers the risk of developing heart disease, diabetes and some cancers.

Most health organizations recommend that adults should be active on most days of the week, aiming to get at least 60 minutes of moderate to vigorous intensity physical activity each day. This includes all forms of PA including those performed as part of daily living, occupation, recreation, sports and for transportation, as well as activities that strengthen muscle and bone.

Taking up new physical activities as an older adult can be challenging, especially if the person has a chronic illness or disability. In this situation, the physical activity that is recommended needs to be tailored to the person’s limitations and capabilities.

While a good balance of physical activity is important at any age, it becomes particularly critical as we get older. This is because daily tasks like reaching for coffee, bending down to pick up papers, or sitting down and getting up from chairs require subtle changes in body weight distribution that can cause falls. Having strong, flexible joints and an adequate sense of balance helps us stay upright during these shifts in body weight.

Adding physical activity to existing mental health programs is a good idea because it can increase the likelihood of success. It is important that the interventions are designed to be appropriate for the target population and that they include a comprehensive set of behavior change strategies and support services. It is also useful to include frequent reinforcement of the desired behaviors, as this can be more effective than less-frequent support.

Integrating physical activity into mental health services is important because people with mental illnesses are at greater risk of low levels of physical activity. They also frequently have comorbid physical health conditions that can interfere with their ability to be active. Incorporating physical activity into mental health care may help these individuals improve their quality of life through both improved physical fitness and by alleviating some psychiatric symptoms.
Diet

Maintaining a balanced diet is a vital part of healthy aging. A well-rounded diet provides your loved one with the nutrients they need to maintain a high quality of life, such as antioxidants, vitamins, and minerals. This will also help prevent nutrient deficiencies and reduce the risk of common health concerns like osteoporosis and high blood pressure.

Carefully managing a loved one’s diet can have an additional benefit: it can improve cognition. Research suggests that people who closely follow a Mediterranean-style eating pattern or the MIND diet have better cognition than those who do not.

Encourage your loved one to eat fresh fruits, vegetables, whole grains, lean protein, low-sodium soups and sauces, and unsweetened beverages like water or herbal tea. Eliminate or minimize processed foods, such as canned and frozen fruit juices that are often added sugar to maintain flavor, and replace soft drinks with water, unsweetened tea, or coffee.
Sleep

While getting enough sleep is important at all ages, it becomes more of a priority as we age. A good night’s sleep boosts immune system function, which helps us fight off illnesses and infections and stay healthy. Additionally, adequate sleep supports the health of your brain and can help with memory retention and concentration. It also improves our mood and makes it easier to exercise, which can aid in the prevention of chronic diseases like cardiovascular disease, diabetes and obesity.

In recent years, interest in the bidirectional relationship between physical activity (PA) and sleep has surged. Both poor/insufficient sleep and insufficient PA are recognized as significant public health priorities, and research has demonstrated that intervention in either area can improve the other. However, the direction of this relationship is not fully understood.

One study found that higher levels of PA were associated with better quality of sleep, while inactivity was related to worse sleep. Another study found that low PA was associated with insomnia symptoms, snoring and daytime sleepiness while high PA was associated with fewer of these factors. However, this study was observational and did not examine PA intensity, which may influence the relationships with sleep and inactivity.

Studies that provide more direct information about the levels of PA, sleep and sedentary behaviour are needed to determine whether they can inform and guide future public health guidelines. Experimental studies that manipulate various dimensions of these behaviours may be particularly helpful in improving our understanding of how they jointly influence outcomes.

A large meta-analysis of prospective cohort studies that examined associations between joint categories of PA, sleep and sedentary behaviors and health outcomes reported that low levels of PA in combination with short or middle sleep durations increased all-cause mortality risk, while high levels of PA in combination with long sleep durations decreased all-cause mortality risk. Similarly, studies that provide more direct information about the levels of PMA, SA and SAD in association with outcomes are required to determine the strength and direction of these associations. These findings highlight the importance of considering all of these variables in a holistic approach to promoting optimal health.
Socialization

As we age, many things in life change: we may lose friends or family members to death or relocation; we might develop a chronic health condition that limits our mobility; or we might begin to feel isolated from lack of socialization. Despite these challenges, it is essential to find ways for seniors to connect with others, as feeling a sense of community and belonging can reduce mental health problems and improve quality of life.

Research shows that a person’s social network influences their mental and physical health in a number of ways. Those who report having a strong support system (perceived social support) are more resilient and have better overall health than those who do not. In addition, those who engage in regular group activities are more likely to have a positive outlook on life and feel that their lives are meaningful.

Another benefit of socialization is that it keeps the brain stimulated, which can slow or even prevent the onset of cognitive decline. Researchers found that seniors who regularly engage in socialization have a greater amount of healthy brain cells than those who do not, and they also had a lower risk of developing dementia or Alzheimer’s disease.

Sadly, the number of seniors who do not engage in socialization on a regular basis is growing. This is largely due to factors like a lack of transportation, loss of income and/or savings, and the difficulty in finding new friendships in a community with so many other seniors. However, some programs are aimed at increasing the number of seniors who participate in group socializing, such as offering walking paths, bringing a balance exercise program to the community, or initiating a program to befriend lonely seniors.

In order for these initiatives to be successful, it is important to have a good understanding of what motivates seniors to participate in social activities and what obstacles are encountered in their pursuit of these goals. For example, some seniors may not be able to join in group exercises because they do not have a reliable driver or they suffer from arthritis and other physical conditions.