Unlock the Key To Healthy Aging With These Everyday Mindfulness Tips

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Your mental health matters throughout your lifetime. Whether you had a rough childhood or an idyllic one, whether you experienced a midlife crisis or not, a healthy mindset makes all the difference as you age. The challenges associated with later life – caring for aging parents, strained relationships, memory loss, and more – may be unavoidable. But by focusing on your mental health by practicing mindfulness, you’ll not only enjoy a more fulfilled adulthood – increased energy and focus, elevated mood, improved memory – you may also curb your risk of developing dementia.

We want to help you enjoy life at any age, so we’ve compiled this resource guide that includes:

Advice for making mindfulness part of your everyday life
Simple ways to practice meditation
Real-life stories of achieving mental wellness

Why Mindfulness Matters for Healthy Aging

While you can’t prevent aging, there’s also no reason to fear it, says Sherry Skyler Kelly, a West Hartford-based clinical neuropsychologist and licensed psychologist, who began her training in mindfulness practices in 1992.

“The good news is we have a lot more control over our aging than we at first realize,” says Kelly. In the therapy and coaching work she does across the country, Kelly has evaluated adults of all ages through a variety of cognitive changes.

She found that adults follow a pattern of wellness or decline, and the path they take is heavily linked to one area: lifestyle choices. This led her to create a “MAKE-it-positive” plan for healthy aging that involves having each of these elements in your life every day:

M

Mindfulness, Meditation, Mood, Mindset & Music

A

Activities & Action (Behavioral Activation)

K

Keeping Connected to Others & Social Support

E

Exercise & Energy Work

Reducing Stress by Practicing Mindfulness

Even if you make the choice to embrace a healthy lifestyle, how can mindfulness help reduce stress in your daily life? Joy Rains is author of “Meditation Illuminated: Simple Ways to Manage Your Busy Mind” and host of the podcast “Mindful 180” and she believes it all comes down to staying present.

“Since mindfulness helps you experience life in the ‘here and now,’ you may notice tension that you hadn’t noticed before,” says Rains. “For example, you might realize that your breathing is shallow or your muscles are tense or that you’re adding to your stress by imagining negative scenarios. Becoming aware of tension can help you release it.”

Practicing mindfulness is possible anytime by simply pausing and checking in with your body, Rains says. “Notice your breathing, even for one breath. Feel the soles of your feet as they touch the ground when you walk. Notice the feeling of the water as you wash your hands.” Or veggies!

Meditation in Five Easy Steps

You can also learn to become mindful by practicing meditation. Rains offers these simple instructions to get started.

First, choose a consistent time and location, such as a chair or floor cushion in a quiet room. Start with 2 to 3 minutes daily, setting a timer if needed. As you become used to meditating, gradually increase your time to 15 to 20 minutes. Try to fit in at least a few minutes a day to maintain a routine, Rains recommends.

For your daily routine:

Start by sitting up straight, without being rigid. Keep your spine aligned with your head and neck. Gently close your eyes. Try to release any physical tension, keeping your body relaxed but your mind alert.
Choose an anchor – a neutral object or idea to focus on that doesn’t stimulate your mind. Examples of commonly used anchors include your breath, your body, a word repeated silently, such as peace; sounds, such as ocean waves; or an object to hold, such as a smooth stone.
Rest your attention on your anchor. Every time your mind wanders, gently refocus on your anchor. For beginners, this may be as often as every second or two.
Accept your wandering mind. The intent of meditation isn’t to suppress thoughts and feelings. Consider anything that draws attention away from your anchor to be like a cloud passing or like a boat floating by as you watch from the riverbank. Allow it to pass without judgment and gently refocus on your anchor – the repetitive action of refocusing trains you to become mindful.
Continue gently refocusing on your anchor for the rest of your practice time. Repeat this cycle each time you practice meditation.

Woman Reducing Stress by Practicing Mindfulness

10 Steps to Better Mental Health Through Mindfulness

Better mental health is a whole-body practice. Consider these methods from mindfulness experts to boost your wellness from wherever you are, whatever your background or mental health status. Remember, these are daily practices, so be patient with yourself as you establish these healthy habits.

1. Be Active

Exercise for at least 30 minutes, 4 to 5 times a week. The release of neurotransmitters such as serotonin and dopamine will improve mood, says Cassandra Hill, a gerontologist, certified wellness coach, and holistic health practitioner. Walking is a great way to stay active.

2. Eat the Rainbow

Enjoy a variety of colorful fruits, vegetables, and legumes. A balanced plate will enhance your physical health and your mental health. In fact, some studies have shown that just by eating fruit, you can increase your feelings of happiness, Hill adds.

3. Have a Support System

These individuals will hold you accountable in self-care and help you engage in activities to prevent isolation, says Hill. Resources like NAMI, the National Alliance on Mental Illness, also has resources if you need help finding resources or building your support team.

4. Talk to Someone

Sometimes just verbalizing your problems to a kind ear offers a relief valve when you’re suffering and can ease anxiety levels, says Jeffrey Butch, MS, MSN, APRN, clinical hypnotherapist and co-founder of Mindhealth Clinical Hypnotherapy.

5. Eat Good Mood Foods

Your gut microbiome hosts over 90% of your body’s serotonin receptors, which brings a whole new meaning to the saying, “You are what you eat,” says Swanson Health’s registered dietitian and nutritionist, Lindsey Toth, MS, RD. “Some feel-good foods include dark chocolate, which provides nutrients like magnesium to help calm the mind, and avocados, which give a B vitamin boost for coping with daily stressors.”

6. Maintain Intergenerational Connectedness

In today’s busy society, older family members may feel disconnected, irrelevant and unappreciated – and strained or estranged relationships can be a catalyst for anxiety or depression, says author Lisa Swift-Young. By sharing some wisdom from your life journey with younger family members, you can bridge that gap and foster more meaningful connections.

7. Change Your Focus

If you’re spending hours a day following every breaking news announcement, especially if it’s negative, you’re going to be in constant distress, says Peggy Sealfon, personal development coach, productivity strategist, motivational speaker and author. “Turn off the digital news flow – TVs, tablets, cell phones. Listen to your inner voice and turn off depleting thoughts of overwhelm or hopelessness.”

8. Meditate on a Consistent Schedule

It’s better to meditate for 10 minutes each day than an hour three times a week. This is because of how the mind and brain function,” says Jaya Jaya Myra, a best-selling author and TEDx Speaker. “Consistency helps to rewire your neural connections to form better habits.”

9. Do Something You Love Everyday

Establish a daily routine doing something you love. This is more important than sitting to meditate, Myra says. “When you take at least 10 minutes a day that’s just for something you enjoy, it’ll be much easier to take 10 minutes for something you feel you need to do (like meditation).”

10. Feed Your Soul

Your body gives you cues when you need to fuel up. When you’re thirsty, your lips may be chapped or your throat may feel dry. If you haven’t eaten in a bit, you may hear your stomach rumble or feel light-headed. But when your soul is hungry, the signs are more subtle. Maybe you feel a bit more tired, or generally meh. Whatever your symptoms, it’s important to feed your soul before you notice any cues, whether they’re minor or major.

Key Mental Health & Mindfulness Takeaways

Anxiety, depression, dementia, grief and loneliness may be common experiences in later life, but the good news is they don’t define you. You’re not alone, and you can do something about these feelings.

Keep these mental health wellness practices in the forefront, no matter what challenges come your way:

Stay active in a variety of ways.
Remain connected to friends, family and community.
Become focused through meditation and a positive mindset.
Stay engaged in hobbies new and old.

Tips To Navigate the Road of Life

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