May is Mental Health Awareness Month, presenting an excellent opportunity to talk about how to protect mental health in older adults. While many ways of safeguarding mental health are known to benefit people of all ages, some can be especially important for seniors.

Fortunately, a lifestyle aimed at maintaining good physical health can pay dividends for mental health as well. Getting enough exercise and sleep, eating a nutritious diet, reducing stress and managing chronic illnesses, such as high blood pressure and high cholesterol, all promote better health outcomes, both physically and mentally.

Naturally, the sooner you adopt healthier habits, the better your chances are of preventing or slowing, mental or physical health issues. But the good news? It’s never too late to improve your health by changing your routine.

The First Step: Talking About Mental Health

In recent years, you may have noticed more stories in the news about mental health, and that’s a positive trend. The more we know about mental health, and the more openly we talk about it, the more people are apt to engage in healthy behaviors.

A few generations ago, there wasn’t a whole lot of discussion about mental health. Even among medical professionals, the focus centered more on mental illness than mental health. What’s more, when people thought about mental illness back then, they usually had in mind conditions such as schizophrenia or dissociative identity disorder (previously known as split personality disorder).

This lack of awareness created a stigma around mental illness, and some of the misconceptions rooted in those earlier times still exist. These negative associations with mental illness often keep people from reaching out for help if they’re having trouble managing their feelings. Those who feel ashamed or embarrassed because they’re experiencing depression, anxiety or other mental health struggles may be reluctant to seek treatment or even talk about it with friends and family.

These days, discussions of mental health cover a much broader range of topics, from foods that boost brain health to behavioral therapy for people with Alzheimer’s disease. Now, it’s much more common to talk about prevention as well as treatment.

Prevalent Senior Mental Health Concerns

Much like physical health, mental health varies from person to person, and two people with the same mental health issue may take quite different approaches to their situation.

Still, certain mental health conditions are particularly prevalent in older adults — to such an extent that some people mistakenly believe these conditions are a normal part of the aging process.

Depression

The Centers for Disease Control and Prevention (CDC) reports an estimated 1 in 5 people age 55 or older experiences some sort of mental health concern. The most prevalent mental health issue for seniors is depression, which can impair physical, mental and social functioning.

The CDC notes that while the rate of seniors having symptoms of depression rises when you look at increasingly older age groups, depression is not a normal part of aging. And, in an estimated 80% of cases, depression in older adults is treatable.

Too often, though, depression is untreated because friends and family — and sometimes even the person experiencing depression — don’t recognize the symptoms or dismiss them as normal for that age.

Social isolation, loneliness, hearing and vision loss, chronic illness, sleep disorders and other conditions common among seniors contribute to the risk for depression.

Cognitive Impairment

Many, if not most, seniors are concerned about developing Alzheimer’s disease or another form of dementia, and with good reason: increasing age is the predominant risk factor for Alzheimer’s.

According to the Alzheimer’s Association, approximately 6.7 million Americans age 65 or older are living with Alzheimer’s, or about 10.8% of that age group. Fortunately, research shows that around 40% of all dementia can be prevented or delayed by certain lifestyle choices.

The term dementia refers to a decline in cognitive abilities, such as problem-solving and judgment, loss of memory and difficulty communicating. Although dementia affects mental health, most professionals in the medical community do not consider dementia a mental illness.

Some measure of forgetfulness is typical as we get older, but the National Institute on Aging (NIA) is clear on this: Dementia is not a normal part of aging.

What You Can Do to Protect Your Mental Health

As mentioned earlier, certain lifestyle choices can increase your odds of staying healthy, both in body and mind. So can various activities. Here are some common recommendations:

• Stay physically, mentally and socially active. Exercise is one of the top suggestions for maintaining good mental health. If you haven’t been physically active for a while (or ever), check with your physician first and consider talking with a fitness expert for advice on getting started. Even if you have limited mobility, there are ways to modify many exercises. Think chair yoga or water aerobics.
  Be sure to exercise your brain, too. Do puzzles, take classes, read, learn a new language or take up a hobby that makes you think. “Use it or lose it” applies to your muscles and your brain!
  To get even more value for the time you devote to exercising your body and brain, exercise in a social setting. Not only will being around others help motivate you, but you could also end up forming new friendships.
  Whether it’s part of your physical fitness routine or not, do make a conscious effort to stay connected with other people. A growing body of research shows just how important our relationships are in terms of mental health and overall well-being. If your social circles have dwindled, volunteering can be a rewarding way to make new connections.
• Get enough sleep. You may have heard that older adults don’t need as much sleep, but that’s not true. For various reasons, sleep problems may be more common as people get older, but this doesn’t mean you should just shrug it off as a normal condition of aging if you have difficulty sleeping.
  An underlying illness or even a prescription drug you’re taking could be interfering with your ability to get the sleep you need. Aim for seven to nine hours of sleep each night.
• Eat nutritious foods. The MIND diet focuses on plant-based foods that have been linked to dementia prevention, according to the NIA. The diet recommends eating more vegetables — especially leafy greens, berries, whole grains, beans and nuts – and eating less red meat, sweets, cheese, butter and fast or fried food.
• Lower your stress. It’s no secret that chronic stress can take a toll on your physical and mental health. Stress increases the hormone cortisol, and increased cortisol levels can damage certain parts of the brain, such as the amygdala, the frontal lobe and the hippocampus, which plays a role in learning and memory.
  Some suggestions for keeping stress at bay include yoga (your local senior center may offer yoga classes specifically for older adults), tai chi, meditation, enjoying quality time with friends, listening to music, and spending time outside in green spaces (in parks, gardens and other spots with trees and vegetation) or blue spaces (near bodies of water — lakes, ponds, rivers, the sea or ocean, or even a fountain or manufactured waterfall).
• Adopt a pet. Studies have shown that having a pet can benefit older adults in a number of ways. For instance, sharing your home with a four-legged or feathered friend may make it more likely you’ll stick to a regular schedule, which can have a positive effect on your physical and mental health. Plus, the bond you form with a pet can increase your quality of life and help prevent depression. And if you have a dog, there’s a good chance you’ll get more exercise and have more social interactions!
  If adopting a pet is not an option for you, volunteering at a local animal shelter will provide many of the same benefits — and you can feel good about providing a much-needed service in your community.

How Retirement Communities Support Mental Health for Seniors

By design, senior living communities make life easier and more enjoyable for those who live in them. The lifestyle encourages better health in a multitude of ways. These are just a few:

• Less stress, because you won’t have to maintain your home
• More opportunities for social engagement, new friendships and participation in a broad variety of classes and activities — including fitness classes
• Healthy dining options, without the hassle of shopping and cooking
• The option to have a pet (in many senior living communities, including Heron’s Key)

A Life Plan Community like Heron’s Key also gives you access to advanced health care at predictable costs, should you need it. This can provide considerable peace of mind.

Make Your Mental Health a Priority

We would love to welcome you to our community. As you can see, living in a place like Heron’s Key can help in your quest for good mental health.

To see if our community is a good fit for you (or someone you care about), contact us to experience Heron’s Key in person.

Whether you join us or not, we urge you to take good care of your mind, body and spirit. You can begin right away. Little steps add up, and they can lead to bigger steps — and better results. You’ll thank yourself in years to come.

Featured Image: RaxPixel / Shutterstock

Did you know nearly 40% of all U.S. households have at least one pet dog? If you’ve ever had a furry friend of the canine kind, then you already know the sheer joy a dog can add to everyday life.

Along with the unconditional love dogs offer, canine companionship is rewarding in many other ways— including its health benefits. Some of those benefits might be of particular interest to older adults, such as the potential for slowing cognitive decline (more on that below).

If you’re thinking about getting a dog, there’s a lot to consider. Armed with the right information, you can make a great choice for both you and your new best buddy!

A Puppy or an Older Dog?

It’s a universal truth: Puppies are irresistible. They’re also a big commitment.

Puppies are a lot like human babies. They often don’t sleep through the night right away. They need to be potty trained and will almost surely make messes before they’re housebroken. They teethe, which means they will chew on things they aren’t supposed to. They need to learn how to get along with others. And they will probably develop some bad habits that will have to be addressed.

Puppies are also little bundles of energy, and that rambunctiousness may not dissipate for several years. Some breeds, such as the Jack Russell terrier, border collie and husky, are known for having almost endless energy well into their later years. These may not be the best dog breeds for seniors if they’re to be adopted as puppies.

How much time and energy can you devote?

Lively dogs, which means all puppies, need a lot of exercise and playtime to prevent boredom (and mischief). To help them feel secure and know what’s expected of them, puppies also need a routine and consistent rules.

Energetic dogs may be more challenging to walk, depending on how well they’ve been trained. They sometimes want to walk their owner, pulling on the leash in their hurry to explore. This can pose a risk for older adults who may have less strength or poorer balance than they once had.

The key is to choose a dog that will mirror your level of energy and activity. Are you looking for a dog to join you on long hikes or one that will be content with less exercise?

Why an older dog may be the better option

Adult dogs are usually housebroken, especially if they’ve been someone else’s pet. They’re most likely already trained and socialized, too. Plus, their temperament is more of a known factor, so it’s often easier to know what to expect when you get them home.

If you’ve decided you want a particular breed, you may still be able to find an older dog relatively easily. While breeders generally offer only puppies for sale, at least 5% of shelter dogs are purebreds, many of which are adults. Some shelters have waiting lists and will notify you if they get a dog of the breed you want. You can also search online for rescue groups that specialize in a certain breed.

Note that the adoption fees for older dogs are typically lower than fees for puppies, and if you adopt or rescue a purebred dog rather than buying one from a breeder, you’ll most likely pay thousands of dollars less.

Another important consideration

Lifespan is another point to think about when deciding whether to get a puppy or an older dog. A dog could live anywhere from 10 to 15 years, and in some cases even longer.

Will you be able to care for your beloved pup that long? If you become ill or injured, is there a family member or friend who can fill in for you?

Good Dogs for Seniors in Retirement Communities

Although not all senior living communities welcome pets, many do. If you live in a retirement community or are planning to move into one, you’ll want to think about how that will factor into your decision to get a dog. For instance:

• Do (or will) you live in an apartment or a single-family dwelling? Your living space may limit the size of dog you should consider.
• If you’re in an apartment building, is your home near the elevator or exit? You’ll need to walk your dog at least a couple of times a day.
• How easy will it be to have your dog groomed and take it to vet appointments?
• Do a lot of the other residents have dogs? You may not be the only one who enjoys socializing with the neighbors — your dog might make some new friends, too. Plus, you may be more likely to find volunteers to pet sit for you if many people in the community have dogs of their own.

In general, if you’re in a senior living community, you’ll probably want to opt for a small or medium-size dog. To be considerate of your neighbors, you’ll want a dog that won’t be too boisterous or bark a lot.

You may also want to look for a dog that will be good around small children. Even if you don’t have young grandchildren who will visit, others around you might.

Some breeds to consider include the Boston terrier, toy or miniature poodle, miniature schnauzer, pug, Pekingese, French bulldog, cocker spaniel, King Charles spaniel, Maltese and Shih Tzu.

Ultimately, the best dog for seniors, no matter where they live, is one that suits the individual’s physical abilities, living environment, lifestyle and personal preferences.

Health Benefits Associated With Having a Dog

Studies demonstrate that having a pet, whether it’s a dog, cat, bird, bunny or other animal, confers health benefits such as:

• Reduced stress
• Lower blood pressure
• Improved cholesterol levels
• Lower risk of loneliness and depression
• Less need for medications

Older adults who take daily walks with their dogs may get more exercise than they would if they didn’t have a dog, which can help with mobility and weight control. They may also get more fresh air and sunshine, and the walks provide more opportunities for socializing.

Additionally, recent research conducted at the University of Michigan Medical Center indicates that extended pet ownership, defined as five years or longer, may help slow cognitive decline in older adults. Specifically, seniors (age 65 or older) who owned a pet for at least five years had higher composite cognitive scores at the end of a six-year assessment period as compared with those who didn’t have a pet. They also did better on tests of immediate and delayed word recall.

Would a Different Pet Be a Better Choice?

Other pets provide many of the same emotional rewards and health benefits as dogs. If mobility is an issue, then having to walk a dog every day may present challenges and even pose some risks.

A cat may be a good alternative. Cats require less grooming, are usually quiet and do quite well living in an apartment. While many cats love to play, they also indulge in long naps and plenty of couch time. Indoor cats generally live longer than dogs, so adopting an older cat instead of a kitten may be the way to go — and there are always older cats available for adoption through shelters and rescue organizations.

We Love Pets at Heron’s Key!

Ours is a very pet-friendly community with many great walking paths. New residents are often surprised to see how many people here have dogs, and quite a few have cats.

We see every day how the bonds between residents and their pets keep them happy and healthy. Even those who don’t have a pet of their own enjoy saying hello to their neighbors’ dogs while out walking. Some gladly pet sit for neighbors who are traveling.

If you’d like to come take a look around, contact us to schedule a visit. There’s a good chance you’ll see a resident dog or two while you’re here!

Featured Image: Jake Johnson Pictures

Most older adults who are planning to move to a senior living community will need to sort through their belongings and decide what goes with them and what does not.

While this is most commonly referred to as downsizing—because the move is usually to a smaller home—rightsizing may be a more accurate term, and it applies to a broad range of situations.

What Is Rightsizing, and How Does It Differ From Downsizing?

Some say there’s no real difference between rightsizing and downsizing, that it’s simply a matter of perspective. Others believe there’s a distinct difference between the two.

Downsizing, for seniors or anyone else, involves letting go of possessions accumulated over the years, from furniture and household accessories to collectibles and memorabilia. The goal is to whittle down one’s belongings so that what remains will fit into a living space with less square footage.

Because it’s associated with moving, the term downsizing can have negative connotations. People seldom look forward to the process of packing and moving, which can seem overwhelming at any age. For those who’ve lived in the same home for decades, raising a family and establishing deep roots within the community, the mere thought of going through the steps to move somewhere else can be daunting.

Rarely does everything in a household get packed and transported to a new home. So, in a way, downsizing is part of every move. Rightsizing should be, too.

Rightsizing involves evaluating your lifestyle, now and in the five to 10 years ahead, and then determining how well your home and possessions suit your lifestyle. It’s a process of deciding how much you value your tangible belongings and whether they’re serving a purpose in your life.

Here’s another point that highlights the difference between rightsizing and downsizing: Rightsizing might mean moving into a larger space. For instance, if you plan on entertaining guests in your home more often in the future or inviting friends and family for extended visits, you may need more space than you currently have.

When Should You Consider Rightsizing?

Rightsizing can be beneficial whether you’re approaching retirement, starting a family, moving to a new city for your career or doing some serious spring cleaning. While it’s good to rightsize any time you move, it can be advantageous to rightsize periodically even if you’re staying put. It’s a great way to prevent clutter from taking over your space and your life.

When you’re planning to move, you can’t start rightsizing too soon. The more time you give yourself to go through your closets, cabinets and other storage spaces such as attics and basements, the less stressed you’ll be as moving day draws near. You can take a more leisurely pace, donating a few batches of items every so often and passing along treasured belongings to friends and family when you get together with them.

If you try thinking about rightsizing in terms of the outcome—a home that better aligns with the way you want to live—you may be excited to get the process underway!

Tips to Help Seniors Downsize or Rightsize

While many of these tips will come in handy for anyone who wants to clear out the clutter, some are especially relevant for older adults who are planning to move to a senior living community.

• Start with an easy space in your home or with items you’re sure you no longer want. For example, go through your linen closet. Anything you haven’t used in the past year is a good candidate for the donation pile. Making good progress early on will keep you motivated.
• Be honest with yourself when considering what to keep. Is it something you will use, or does it have true sentimental value? People often hold on to things out of a sense of obligation or because they would feel guilty giving (or throwing) them away. This is a good time to set some of those emotions aside and be as objective as possible. Items such as video tapes and photo albums can be digitized, which frees up space while keeping them accessible. (A tech-savvy friend or relative may be able to help you with this, and there are companies that do this, too.) If you have a lot of collectibles, consider taking photos of them to enjoy and then donating or selling the items themselves.
• Ask for a floor plan of your new home with measurements. This will be extremely helpful in deciding what to keep. As much as you may love your bed, if it won’t fit in the new space then that’s an easy decision to make.
• Allocate items to either a yes/keep pile or a no/don’t keep pile. By limiting your “maybes,” the overall process will be more efficient. To further streamline the process, create “yes” and “no” boxes and place items in the appropriate boxes as you sort. This will also help you stick with your decisions, especially if you seal each box when it’s full.
• Label your boxes clearly. In addition to identifying what’s in the box, number the boxes (e.g., “kitchenware, box 1 of 5”). This will help the movers know where to place the boxes in your new home and help you know if any boxes are missing.
• Create a timeline ASAP if you have a specific “move by” date. This step helps ensure you’ll be ready in plenty of time. Be sure to factor in enough time for the moving company to transport your belongings—particularly if you’ll be making a long-distance move, which can take weeks.
• Know that you can always get help. Asking friends and family for assistance can result in opportunities to create happy memories of the time you’ll share. (For instance, younger family members may enjoy hearing about the history behind photographs and heirlooms.) Professional assistance is available as well. If you’re moving to a senior living community, there’s an excellent chance they can recommend experts to assist you throughout the process, from rightsizing and prepping your home for sale to hiring a dependable moving company.

Benevolent Buys: A Unique Rightsizing Program at Heron’s Key

Oftentimes when residents move from independent living to assisted living, they have furniture and other household goods that won’t fit in their new home. Benevolent Buys, the brainchild of Karen Coles, a resident at Heron’s Key, is a convenient way people can donate those items and help others in the community.

A couple of years before moving to Heron’s Key, Karen started rightsizing by selling items on Facebook Marketplace. After seeing that others in our community had belongings they needed to give away or sell, she decided to use her online selling experience to help them.

She spearheaded Benevolent Buys in January 2022, and the program was a rapid success. While Karen initially did everything herself, other residents soon stepped up to help. These days, an average of nine to 12 volunteers keep the program humming along.

The Benevolent Buys team includes a photographer who also researches the items to find out what they’re worth and writes descriptions. Other team members help with photo shoots or meet buyers when they come to pick up their purchases. Some assist in other ways, like wiping hard drives clean on computers that are posted for sale.

One resident created a website just for Heron’s Key residents so they could see everything that’s available without having to be on Facebook.

For Karen and everyone else on the team, it’s a labor of love because there’s no compensation other than knowing they’re providing a valuable service for the community. All of the proceeds go to the Benevolence Fund, which is used to help residents who may need assistance with community fees later in life.

A Win-Win-Win Situation

As Karen points out, everybody wins with Benevolent Buys. The buyers win because they get great bargains. The residents who own the items win because they have an easy way to donate the things they can no longer use. And, it’s a win for the Benevolence Fund.

The program also creates opportunities for residents who volunteer to serve on the team. Karen notes that most people who move to Heron’s Key have had productive careers and don’t want to just sit around and watch television. She and the rest of the team consider Benevolent Buys a highly worthwhile use of their skills and their time.

As a bonus, Benevolent Buys has been increasing awareness of Heron’s Key. Buyers who aren’t familiar with our community sometimes ask, “What kind of place is this?” They’re pleasantly surprised when they hear the answer.

Is This the Place for You?

If you’re ready to surround yourself with neighbors who enjoy taking the initiative, who seek new experiences and new ways to use their experience, then you’ll fit right in at Heron’s Key.

We encourage you to check out the lifestyle Heron’s Key offers and let us know if you’d like to visit our community in person. We can schedule a time to show you around, or you can join us for an upcoming event. Either way, we’d love to welcome you!

Featured Image: Andy Dean Photography