It is not uncommon to feel sad. Even the happiest and most upbeat people sometimes experience sadness, and there are many reasons for an occasional bout of the blues. Sadness occurs after a loss or disappointment, and is a natural part of life and growing older. While the emotion is normal, there are natural mood boosting strategies you can utilize to feel happier and start smiling again.
But First – Be Mindful of Depression
There is an important distinction between normal sadness and depression. Depression tends to be more serious. It does not lift easily and is not a normal part of growing older. Seniors with depression are likely to experience issues with memory, personality changes, physical aches and pain, fatigue, loss of appetite, and sleep problems. Seniors may also lose any desire to socialize and will want to stay home more often. They may also have suicidal tendencies, so it is important to keep an eye on anyone you feel is depressed, and get them to a physician or mental health professional if possible.
If you don’t feel your loved one is depressed but is merely sad about the loss of a pet, a friend, or some life skill, such as driving – you may want to recommend these simple lifestyle changes that may have significant mood-boosting benefits.
Remember: Any changes to diet, exercise or medications should be approved by the individual’s physician.
Five Natural Mood Boosters
- Diet and Nutrition: People are often surprised at the meaningful improvement in mood they can experience simply by changing their diet. Nutritional psychiatry addresses how the foods we eat affect the way we feel. Researchers have already connected a Mediterranean diet to 35% less risk of depression; and developed the Antidepressant Food Scale, which lists 12 antidepressant nutrients related to the prevention of depression.The best anti-depressant diets are high in vegetables, fruits, unprocessed grains, fish, and seafood. Lean meats and dairy should be eaten only occasionally, and processed and refined foods and sugars should be avoided entirely. Those looking for mood boosting foods should consider:
- fatty fish like salmon and albacore tuna
- seeds such as pumpkin, sesame, and sunflower seeds
- nuts like almonds, hazelnuts, walnuts, pine nuts, and pistachios, which are high in amino acids that produce serotonin, a verified mood booster
- beans and lentils
- oats like oatmeal, granola, and muesli
- berries such as strawberry, blueberry, and raspberry, all high in antioxidants
- dark leafy greens like kale, Swiss chard, spinach, romaine, and turnip greens
Did You Know? Eating two extra servings of green leafy veggies a day also reduces the risk of Type 2 diabetes by 14% and provides increased immune function.
- Exercise: An exercise routine releases endorphins, which are natural mood boosters. Exercise also minimizes feelings of anxiety, stress, and depression. Exercising with a group strengthens the body and the soul through social connections – both vital for healthy emotional aging.
Recent research reports that people who exercise outside have more energy, vitality, optimism, and self-esteem while experiencing lower levels of tension, depression, and fatigue. Walking outside with friends provides far more benefits than walking alone on a treadmill. - Vitamin D Through Sunshine: Sunlight floods our bodies with Vitamin D, which can, in turn, have great mood boosting effects. In fact, mood can improve with only 15 to 30 minutes of sun exposure each day. Not only can Vitamin D protect against depression but also osteoporosis, cancer, and heart attacks. Vitamin D also helps to mitigate Seasonal Affective Disorder, although the depression associated with less sunlight is rare in South Florida. Still, older individuals who may be prone to depression should get outside every day if possible.
- Natural Oral Remedies: Before we get started on this section, we should mention that most natural remedies aren’t approved by the FDA, and therefore are not tested for safety and effectiveness. If you have any concerns regarding these natural treatments, you should speak with your doctor.
- Fish oil: Liquid fish oils are highly concentrated, delivering higher doses of omega-3 than eating fish. However, fish oil can increase the chance of bleeding so check with your doctor if this is a concern.
- St. John’s wort: This herb has been recognized for centuries as effective against anxiety and sadness – although recent studies have delivered mixed results.
- Saffron: This spice’s antioxidant levels will help to increase levels of mood-boosting serotonin in the brain.
- Multivitamins: Folate, B and D vitamins, calcium, and magnesium are all considered superb mood boosters. Your physician can advise as to the best multivitamin for you.
- Human Connections: Strong social connections have long been associated with low levels of depression and anxiety. The trouble is that as seniors age, they tend to lose the social connections they once relied on, such as their spouse or a close friend. Sometimes these connections pass away, but other times they simply lose contact because they can’t drive or travel any longer. One of the best ways for a senior citizen to maintain a vibrant social life is to move from their home to an active adult living residence or assisted living community. In these facilities, they can enjoy life with many friends, social activities, and opportunities for engagement.
If your senior is sad, try these mood boosters to lift their spirits. Let’s get them smiling again!
A Banyan Residence is an assisted living facility located in Venice, Florida.
