Longevity and mental health are more closely linked than you may realize. “Our bodies and minds are no different, so it’s really no surprise that our mental health and our physical health are closely intertwined, especially when it comes to aging,” says Regina Koepp, a board- She is a certified clinical psychologist and founder of the Center for Freedom. Mental health and aging, explains Yahoo Life.
His advice: Along with working on your physical health, focus on improving your mental health and longevity. “Maintaining your mental health is really the key to living a long and full and healthy life,” she says. Working on your mental health is easier than you think if, as Koepp recommends, you can incorporate these simple steps into your life.
1. Practice objective-based activities.
Purpose-based activities such as volunteering, engaging in a hobby, or pursuing a spiritual practice can help promote good mental health. Why? They lower your stress levels, which lowers your risk of developing Alzheimer’s disease, heart attacks, and depression, says Kopp. Koepp says it’s one of her “favorite tips” for boosting mental health, because almost everyone can do it.
2. Walk regularly.
“People who lead physically active lifestyles have a lower risk of heart disease and cognitive decline,” says Koepp. “Stretching isn’t enough.” She suggests trying the recommended 30 minutes of moderate activity five days a week, along with strength-based activities like lifting weights two days a week. This, Koepp explains, increases production of the feel-good hormones serotonin and endorphins, and lowers your risk for depression. Check with your doctor before starting a new exercise regimen to see if it’s good for you.
3. Fuel up with healthy foods.
A diet that focuses primarily on plant-based foods is important, but Koep specifically recommends eating foods high in fiber as well as “key foods,” such as legumes, spinach, blueberries, and nuts. Recommend.
Eating a healthy diet “may improve blood pressure”. [and] cholesterol, and lowers the risk of diabetes, stroke, vascular disease, and depression,” says Koepp.
4. Get good, regular sleep.
,Getting good sleep is related to good brain health and physical health, especially as we age,” says Koepp. Current recommendations from the Centers for Disease Control and Prevention (CDC) are that most adults get seven or more hours a day. One should aim to get 100s of sleep at night.
Koepp recommends that you try to create a good bedtime routine to optimize your sleep, which includes avoiding screen time at least an hour before bed, keeping your room dark, and keeping your room cool. . “What’s really important is going to bed at roughly the same time every night and getting up at the same time every morning,” she says. “It really will give you the best results with your sleep schedule.”
5. Have a healthy attitude towards aging.
There are a lot of negative stereotypes about aging, and Koepp says they can be harmful to your health. “Studies have found that people who have a more positive view of aging live seven and a half years longer than those with a negative view of aging,” she says. “This means that if you find yourself engaging in negative stereotypes about aging, just change the narrative. [and] Counter the stereotype with something else.”
Her advice: Try to stop making negative statements about yourself and linking it to aging — like saying your left hip hurts “because I’m getting old.” Remind yourself that your right hip doesn’t hurt and is just as old. “Change the narrative,” she advises.
Focusing on the positive will boost self-esteem while reducing anxiety and stress, says Kopp.