Stress and how to reduce it: A Guide for Older Adults

Everyone experiences stress occasionally. But did you know the effects of stress on older adults can be greater than in different age groups?

The unique relationship between stress and aging can cause new health problems and worsen existing ones. Stress even speeds up the aging process itself. Discover common causes and signs of stress in older adults and learn effective management strategies to better support your overall health.

The good news is, there are some really good stress management strategies anyone can use. Even better, you don’t have to try them all, or all of them at once. Choose one or two approaches that interest you and are realistic.

1. Remove the source This isn’t always possible, but if you can, try to identify what’s causing your stress and do something to change that. 
2. Eat well Following a healthy, balanced diet can boost the immune system, help combat the effects of inflammation, and fuel positive physical energy. And, filling up on bulky, good-for-you fruits and vegetables can prevent “stress-eating” non healthy food.
3. Stay hydrated Drinking enough water yields many health benefits, including improved brain performance. Adding a glass or two a day can help keep you mentally sharp and stabilize your emotions. Plus, keeping yourself hydrated leads to better digestion, eases headaches, and boosts your energy, too. 
4. Exercise Regular physical activity helps reduce blood pressure, ease arthritis pain, combat chronic illness, and lift your mood. And you don’t have lace up a pair of running shoes and start training for a marathon to reap these benefits, either. Even gentle movement like tai chi can make a world of difference or a daily walk of 15-30 minutes.
5. Get enough sleep Sleep is essential to good physical and mental health. It’s the time when the body repairs itself and the mind takes a break. In particular, REM (deep) sleep helps regulate mood and memory. Establishing “sleep-friendly” routines can help both to reduce stress-related insomnia and other negative effects.
6. Meditate Engaging in deep breathing, positive visualization, and other mindfulness practices can help calm racing thoughts, slow a rapid heart rate, relax tensed-up muscles, and create a sense of well-being. There are many different ways to meditate, so take time to explore some approaches and find one that works for you.

Remember, everyone experiences stress from time to time. Being proactive about managing yours can maintain your physical and mental health and well-being so you can age well.

Reducing Stress: How to Build Resilience

The American Psychological Association (APA) defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress,” or “bouncing back” from difficult experiences.  

When it comes to older adults, they prove time and time again that psychological resilience increases as we age. In some studies, adults age 85 and older appear to have the same or greater capacity for resilience compared to those who are younger.

In another study, researchers found that people aged 100 years and over were the most resilient among the older groups. And, 94–98 years old with high resilience were 43.1% more likely to reach 100 years than those with low resilience. 

 Research shows us that high resilience later in life can help older adults:

• achieve an improved quality of life, better mental health, overall self-perceived successful aging, despite the adversities they may face
• experience greater happiness, wellbeing, and satisfaction with life
• improve resistance to stress
• lower rates of depression.
• experience positive physical outcomes, like independence in activities of daily living, increased longevity, lower mortality risk, and faster cardiovascular recovery

How Sleep Affects Your Health

Unhealthy sleep can interfere with daily activities and is associated with lower quality of life and risk of chronic disease, such as diabetes and obesity.

There is a connection with poor sleep and unhealthy weight gain because sleep regulates hormones that tell your body when you are hungry and signals when you feel full. This may cause you to eat more, and reach for unhealthy food choices without thinking ahead about good nutrition throughout the day. 

Getting enough sleep is also important for mental health, a good immune system and controlling emotions.

Learn more about how sleep affects your health.

Gardening can be a fun and rewarding hobby for aging adults this spring.

Not only does it allow you to be outside and connect with nature, but it also provides a sense of accomplishment as you watch your plants grow and thrive. Additionally, gardening has been shown to have mental and physical health benefits, such as reducing stress and increasing physical activity.

With it finally being spring, both seasoned gardeners and those just starting out can take to their yards and start growing. Before you get started, take note of these early spring gardening tips for seniors.

Make gardening easier from the get-go for seniors

Gardening is a more physical activity than many realize. While this makes for a fantastic option for light exercise, bending and crouching can be quite difficult for some seniors. However, there are things you can do when you start gardening to make the entire process easier.

Install a vertical garden.

Vertical gardens are beds of plants growing along vertical supports. It can be grown directly on a wall, or with several hanging containers. They’re a great option for someone with limited yard space and seniors who struggle with bending too often.

Use raised beds.

For those who have more room in their yard, raised plant beds are a great alternative to traditional gardening. These types of beds can be purchased or built, and can even come with a built-in bench.

If you’d prefer to get down on the ground, there are still things you can do to make it more comfortable. A small bench, stool, chair, or padded kneeler can make a world of difference in your overall comfort.

Prepare yourself before stepping outside.

Before you do any sort of physical activity, it is important that you take a few minutes to stretch out your muscles. This will help prevent cramping or soreness at a later date which can come with all the ups and downs of gardening.

Dressing the part is crucial to keeping you safe. Make sure you wear closed-toed shoes, long-sleeved shirts, pants, a hat, and gloves when dealing with particularly prickly plants. Wear sunscreen everywhere your skin is exposed to avoid a burn, and always keep water nearby to stay hydrated.

While you’re in the garden, be mindful of any potential fall hazards. Roots sticking out of the ground, wet surfaces, and uneven patches in the lawn could cause a fall. Be aware of these issues so you stay as safe as possible.

Have the right tools.

When it comes to gardening tools, there are many options to choose from. However, it’s important to choose tools that are easy for you to use and comfortable to hold. These tools should be lightweight but still quite sturdy with rubber handles for better grip.

Consider using ergonomic tools, such as long-handled cultivators or trowels, to help reduce strain on your back and knees. You may also want to invest in a garden cart or wagon to help you transport tools and plants around your garden.

Clean the garden space early.

The sooner you clear your garden space of debris and prepare it, the sooner you’ll be able to start planting! Don’t wait until the weather is perfect for this step, as that’s when the peak growing time is. As soon as possible, pull the weeds, till the soil, and lay your compost and fertilizer.

Start small and simple.

If you’ve never gardened before, one of the biggest mistakes you can make is starting with plants that are difficult to maintain. Start by researching plants that are well-suited for your area and that will grow well in the type of soil you have. Then, pick a few options that seem simple to manage. Remember, you can always add variety next year!

If you want to grow a lush flower bed, consider azaleas, hydrangeas, and chrysanthemums. If you’re more interested in growing something you can eat, try carrots, tomatoes, beans, and herbs like mint or oregano.

Flowers are blooming, the days are getting longer, and spring is in the air. Spring and summer are usually considered to be happy times of the year, and generally mean greater psychological well-being for many older adults.

But this is not true for everyone.

Scientists have discovered that there are unique, spring-specific factors known to be triggers for depression. While less common than winter depression, some older adults experience "spring depression" or reverse Seasonal Affective Disorder (SAD), marked by feelings of sadness, low energy, and loss of interest, which can be triggered by increased daylight and warmth. 

Check out this list of four things to know about depression or visit the National Institute on Aging website for more information.

Many older adults experience concerns about falling and restrict their activities. A Matter of Balance is an award-winning program designed to manage falls and increase activity levels.

Check out the flyer below or click here for more information and to register.

EVENT: Hearts & Harmony Anniversary Event

Join Empowering Caregivers in Grass Valley for their 10-year Anniversary Event including live music and silent auction! RSVP today at (530) 205-9514 or ed@empoweringcaregivers.org.

We’ve selected a variety of health and wellness classes for you through GetSetUp, an organization created by older adults, to help people 55+ learn new skills, connect with others, and unlock new life experiences. 

All those 60+ are welcome and workshops are free when using passcode "area4-ca". 

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP. This institution is an equal opportunity provider. The materials or product were a result of a project funded by a contract with the California Department of Aging.