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.

STATEPOINT

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