Five ways to beat the ageing blues
28 Apr 2010

Five ways to beat the ageing blues

2 mins to read
Is getting older getting you down? Naturopath Kate Ferguson discusses five ways to beat back the blues and embrace the later years of life.


Every stage of life comes with its own changes and challenges. As we get older, we move into a different role in our working lives with retirement. The kids are now adults and no longer at home, and the body goes through another round of transformation, such as menopause in women.

Stay socially active

While approaching retirement brings the opportunity for new experiences and adventures, it can also mean less social contact. We spend the majority of our working lives at work and this is where a lot of our social contact is made. Social isolation can lead us more susceptible to low moods so staying ‘socially fit’ is vital to our wellbeing.

Volunteer

Participating in volunteer work can have great benefits to our health. It helps to keep us socially and physically active, and those people who volunteer are more likely to exhibit positive health outcomes. Volunteering may have a positive influence on our moods and provide us with a sense of purpose and satisfaction. Research has suggested that volunteering leads to better health and that older volunteers are more likely to reap the mental health benefits when engaging in volunteer activities.

Keep moving

Staying physically active is not only important for our physical health but it may also to help maintain good mental health as well. When we exercise we get a release of serotonin, a brain chemical that helps to lift mood. Exercise also promotes a release of endorphins, another feel-good substance produced by the brain that helps with pain relief. Regular exercise can help to ease anxiety and lift a low mood. It may also help to improve sleep patterns and chase away negative thought patterns.

Healthy eating

A healthy diet that is comprised of fresh, nutrient-rich foods may help to boost your mood. Your diet should include an adequate intake of the following:

  • Protein from lean red meat, chicken, fish and tofu provides amino acids needed for production of tryptophan, a neurotransmitter used by the brain to produce serotonin.
  • Omega-3 fatty acids from oily fish, flaxseeds and walnuts may help to maintain a healthy mood.
  • Wholegrain cereals such as brown rice, oats and rye are a rich source of the B vitamin to support nervous system health.

It is also a good idea to limit your alcohol intake. Alcohol can act as a depressant and may contribute to low mood.

Stress management

If you’re feeling stressed and anxious about the changes that occur as you move into a new stage of life, you may be more susceptible to feeling down. You can manage this stress by engaging in activities that you enjoy, staying active and practicing specific stress management techniques. This can include meditation, tai chi, deep breathing exercises or even taking time out with a good book and a cup of tea.

References available on request



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