30 | JANUARY 25 • 2024 J
N

A

s the new year begins, many
people make resolutions regard-
ing their physical health, but
it’s just as important to focus on mental
health in the year ahead, especially for
older adults, according to experts.
“As people age, they may experience
stressors such as serious illness, losing
close friends and family members, man-
aging life on a fixed income, and coping
with concerns about their own mortality.
While seniors may show resilience to
these dimensions of vitality, when they’re
compounded, these losses and stress-
ors can result in a myriad of behavioral
health issues, including depression, anxi-
ety, stress and insomnia,” says Dr. Lindsay
Evans-Mitchell, board-certified adult psy-
chiatrist and behavioral health medical
director for Cigna Healthcare’s Medicare
Advantage business.
Dementia, which includes memory loss
and language difficulties, is another issue
often more pronounced with age and, in
earlier stages, it can often mimic some
symptoms of depression.
Fortunately, Dr. Evans-Mitchell says
making healthy choices can improve your

quality of life, including your overall
mental well-being, and potentially reduce
your risk of both depression and demen-
tia:
Practice good nutrition: There is evi-
dence that plant-based diets are associ-
ated with better health, including better
emotional health. That’s another reason
to add more green, leafy vegetables to
your diet.
Exercise: Regular exercise can
positively affect cognitive ability. If you
have a Medicare Advantage (MA) plan
offering access to a fitness program
at no extra cost, then make sure to
take advantage of it. You can learn
about Cigna Healthcare’s MA plans at
cignamedicareinformation.com.
Hydrate: Drink plenty of water.
Dehydration can negatively affect
cognitive performance. Even mild
dehydration can drain energy and cause
fatigue.
Enjoy some sunshine: Sunlight
provides needed vitamin D. Getting
sunshine may increase your serotonin
and help you stave off depression caused
by Seasonal Affective Disorder, or SAD.

Also, according to the Alzheimer’s
Association, exposure to vitamin D can
lower dementia risk by as much as 40%.
Of course, make sure to take proper
precautions, such as wearing a hat, using
sunscreen and wearing eye protection
that shields against UV light.
Get plenty of rest: Older adults need
seven to nine hours of sleep each night,
according to the National Institutes
of Health. People who get six hours
of sleep or less a night are at greater
risk of developing dementia later, the
organization says. Additionally, poor
sleep could be a sign of depression and
should be discussed with your doctor.
Stay away from harmful substances:
Dealing with behavioral health issues
in unhealthy ways, such as abusing
prescription or illicit drugs or alcohol,
will only worsen the situation. According
to the National Institutes for Health,
research shows heavy alcohol use can
increase the risk of both dementia and
depression.
Pick up a hobby: Hobbies like
gardening, cooking and solving puzzles
can help improve your memory and your
physical and mental health.
Be social: Isolation can lead to
depression, which only worsened for
many during the COVID-19 pandemic.
Reach out to friends and family in person,
via video chat or over the telephone.
Find help if you need it: Keep your
regular medical appointments, and don’t
hesitate to seek additional help from your
network, if you need it. This may take
the form of a financial adviser, a clergy
member or a mental health professional.
Medicare generally covers the cost of
behavioral health services, including
depression and addiction treatment, as
well as talk therapy. Virtual services are
often available to those living in rural
areas. And if you’re experiencing a crisis
that includes suicidal thoughts, call 988
immediately.
“For some older adults, seeking help
can be difficult,” says Dr. Evans-Mitchell.
“But getting help is a sign of strength, not
weakness. There’s no benefit to suffering
in silence when help to improve your life
is within reach.”

Prioritize Your Mental
Health in 2024

HEALTH & WELLNESS

9 tips for older adults.

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