Taking Care of Mind and Mood: An Action Plan

With life getting busier and more stressful, it's becoming increasingly important to take steps to maintain mental and emotional wellbeing. Recent studies highlight how lifestyle habits and experiences can impact cognition, memory, and cardiovascular health.

A large study of 29,000 adults in China found that having 4 out of 6 healthy habits - a nutritious diet, regular exercise, no smoking, no alcohol intake, an active social life, and brain-challenging activities - was associated with slower memory decline over time. This underscores the importance of cultivating good habits across multiple areas of our lives.

Other research shows how stressful or traumatic events can affect us negatively. A study in Psychosomatic Medicine revealed that grieving the loss of a loved one can raise blood pressure and create heart problems. Another study linked chronic stress and poor diet to reduced cognitive function in older adults.

To protect minds and moods, here are some positive steps a person can take:

- Eat a balanced, nutritious diet high in vegetables, fruits and whole grains.

- Exercise for 30 minutes most days of the week. Aerobic exercise and strength training boost blood flow and may spur brain cell development.

- Develop an engaging hobby or learn a new skill to keep your brain active and challenged.

- Spend quality time socializing and connecting with friends and family. Loneliness and isolation can depress mood.

- Practice stress management through meditation, yoga, deep breathing, or keeping a gratitude journal.

- Get enough sleep.

The mind and body are deeply intertwined. By taking care of our whole selves, we can maintain our cognitive health and emotional wellbeing as we age. What steps will you take today?

Citations

Doucefleur. (n.d.). Depressed Asian woman in deep many thoughts, having problem with over... iStock. https://www.istockphoto.com/essential/photo/depressed-asian-woman-in-deep-many-thoughts-having-problem-with-over-thinking-gm1281210009-379305011

Healthy Lifestyles for Healthy Older Adults. Academy of Nutrition and Dietetics: eatright.org. (n.d.). https://www.eatright.org/health/wellness/healthful-habits/healthy-weights-for-healthy-older-adults

Salamon, M. (2023a, October 1). Grief can raise blood pressure. Harvard Health. https://www.health.harvard.edu/mind-and-mood/grief-can-raise-blood-pressure

Salamon, M. (2023b, October 1). Mastering memory maintenance. Harvard Health. https://www.health.harvard.edu/mind-and-mood/mastering-memory-maintenance

Solan, M. (2023, June 1). Managing stress and eating leafy vegetables may protect the brain. Harvard Health. https://www.health.harvard.edu/mind-and-mood/managing-stress-and-eating-leafy-vegetables-may-protect-the-brain