Psychological health in 60: how to preserve a positive attitude

Psychological health in 60: how to preserve a positive attitude

I. Physiological changes and their impact on the psychological state

At the age of 60, the human body undergoes significant physiological changes, which, in turn, have a direct effect on the psychological state. Understanding these changes is the key to developing effective strategies for maintaining a positive mood and psychological well -being.

1. Neurobiological changes:

   a. Reducing brain volume: With age, there is a natural reduction in the volume of the brain, especially in the prefrontal cortex, which is responsible for executive functions, planning and making decisions. This can lead to a decrease in cognitive flexibility, slowing down the speed of information processing and difficulties in solving complex problems.

   b. Reducing the level of neurotransmitters: The level of neurotransmitters, such as dopamine, serotonin and norepinephrine, often decreases with age. Dopamine plays a key role in motivation, pleasure and a sense of award. A decrease in the level of dopamine can lead to apathy, a decrease in interest in life and increased susceptibility to depression. Serotonin regulates mood, sleep and appetite. Its deficiency can cause irritability, anxiety and sleep disturbance. Norepinephrine is involved in the regulation of attention, vigilance and reaction to stress. A decrease in the level of norepinephrine can lead to fatigue, a decrease in concentration of attention and a slowdown in the reaction.

   c. Changes in the structure of sleep: The structure of sleep undergoes significant changes with age. The duration of the deep phase of sleep (slowwave sleep) is reduced, which is necessary to restore physical and mental forces. The number of awakening increases during the night, which leads to fragmented sleep and a feeling of fatigue in the morning. Sleep disorders, in turn, can negatively affect the mood, concentration of attention and cognitive functions.

   d. Increased susceptibility to inflammation: With age, chronic inflammation in the body increases. Inflammatory processes can have a negative effect on the brain, damaging neurons and impaired their functions. Chronic inflammation is associated with an increased risk of development of depression, anxiety disorders and cognitive disorders.

2. Hormonal changes:

   a. Reducing estrogen levels in women: After menopause, the estrogen level in women decreases sharply. Estrogen plays an important role in the regulation of mood, cognitive functions and bone health. A decrease in estrogen levels can cause tides, night sweating, mood swings, irritability, worsening memory and concentration, as well as an increased risk of osteoporosis.

   b. Reducing the level of testosterone in men: In men, the level of testosterone gradually decreases with age. Testosterone plays an important role in the regulation of muscle mass, bone density, sexual function and mood. A decrease in testosterone levels can lead to fatigue, a decrease in libido, erectile dysfunction, a decrease in muscle mass and strength, as well as increased susceptibility to depression.

   c. Changes in the level of cortisol: The level of cortisol, stress hormone often increases with age. The chronically increased level of cortisol can have a negative effect on the brain, damaging neurons and impaired their functions. This can lead to a deterioration in memory, concentration of attention, increased anxiety and depression.

3. Physical restrictions and chronic diseases:

   a. Mobility restriction: With age, problems with joints, muscles and bones often arise, which leads to limiting mobility and reducing physical activity. The limitation of mobility can lead to social isolation, a decrease in self -esteem and increased susceptibility to depression.

   b. Chronic diseases: The risk of developing chronic diseases, such as cardiovascular diseases, diabetes, arthritis and chronic obstructive lung disease (COPD), increases significantly with age. Chronic diseases can cause pain, fatigue, limitation of physical activity and deterioration in the quality of life, which, in turn, can negatively affect the psychological state.

   c. Sensory disorders: With age, visual impairment and hearing often occur. Violations of vision and hearing can lead to social isolation, difficulties in communication and increased susceptibility to anxiety and depression.

4. Pharmacological factors:

   a. Side effects of drugs: Many drugs, often prescribed for older people, can cause side effects that negatively affect the psychological state. Some drugs can cause depression, anxiety, confusion and sleep disturbance.

   b. Polypragmasia: Polypragmasis, simultaneously taking several drugs, is a common problem among the elderly. Polypragmasis increases the risk of side effects and drug interactions, which can negatively affect the psychological state.

II. Social and psychological factors affecting psychological health

In addition to physiological changes, psychological health at the age of 60 and older is influenced by social and psychological factors.

1. Retirement:

   a. Loss of social role and identity: Retirement can lead to a loss of social role and identity that were related to work. A person can feel unnecessary, unclaimed and lost.

   b. Financial difficulties: Retirement of retirement often leads to a decrease in income, which can cause financial difficulties and stress. Financial difficulties can aggravate health problems and limit opportunities for social activity and rest.

   c. Boredom and lack of structure: Lack of work can lead to boredom, lack of structure and goal in life. A person can feel unrealized and lost interest in life.

   d. Adaptation to a new lifestyle: Adaptation to a new lifestyle after retirement can be difficult and demand time and effort. It is important to find new interests, hobbies and methods of spending time in order to remain active and involved in life.

2. Loss of loved ones:

   a. The death of the spouse/spouse: The death of the spouse/spouse is one of the most difficult life events that can have a deep and prolonged effect on the psychological state. A person can experience strong bitterness, loneliness, depression and anxiety.

   b. The death of friends and relatives: With age, the probability of losing friends and relatives increases, which can lead to a sense of loss, loneliness and isolation.

   c. The difficulty of adaptation to loss: Adaptation to the loss of a loved one can be difficult and demand time and support. It is important to afford to grieve, seek help from a specialist or support group, and find ways to honor the memory of a departed person.

3. Social isolation and loneliness:

   a. Reducing social contacts: With age, there is often a reduction in social contacts due to retirement, illness, death of loved ones and other factors.

   b. Lack of social support: The lack of social support can aggravate the feeling of loneliness and isolation, and increase the susceptibility to depression and anxiety.

   c. The importance of social ties: Maintaining social ties is crucial for psychological health in old age. It is important to maintain contacts with friends and relatives, participate in social events and find new ways of communication and interaction with other people.

4. Feeling of unclaimed and reducing self -esteem:

   a. Sensation of non -humidity: A person can feel unnecessary and unclaimed, especially after retirement or loss of work.

   b. Reducing self -esteem: With age, self-esteem may decrease due to physical changes, health problems, losses of loved ones and other factors.

   c. The importance of sensation of usefulness: It is important to find ways to feel useful and in demand, for example, engaged in volunteering, helping other people, passing their experience and knowledge to the young generation.

5. Fear of death and disease:

   a. Anxiety about the future: With age, the fear of death and disease intensifies, which can cause anxiety and anxiety about the future.

   b. The importance of accepting mortality: It is important to accept mortality as a natural part of life and focus on living life fully and meaningfully.

   c. Health care: It is important to take care of your health and take measures to prevent diseases in order to reduce the risk of health problems and improve the quality of life.

III. Strategies for maintaining a positive mood and psychological health

Maintaining a positive mood and psychological health at the age of 60 and older requires an integrated approach, including physical activity, healthy nutrition, social activity, cognitive stimulation and the development of emotional stability.

1. Physical activity:

   a. Regular exercises: Regular exercises, such as walking, swimming, yoga or dancing, have a positive effect on physical and psychological health. Exercises improve mood, reduce anxiety and depression, improve sleep, strengthen bones and muscles, and increase energy.

   b. Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, increase the level of endorphins, hormones, which have an analgesic and antidepressant effect.

   c. Power training: Power training helps maintain muscle mass and strength, which is especially important with age. Power training also improve mood and reduce the risk of osteoporosis.

   d. Flexibility exercises: Flexibility exercises, such as yoga and stretching, help improve the flexibility of the joints, reduce pain and improve posture.

   e. Consultation with a doctor: Before starting any physical activity program, you need to consult a doctor to make sure that it is safe and suitable for your health.

2. Healthy nutrition:

   a. Balanced diet: A balanced diet, rich in fruits, vegetables, whole grain products, low -fat sources of protein and healthy fats, plays an important role in maintaining physical and psychological health.

   b. Restriction of processed products: The consumption of processed products, sugar, salt and saturated fats should be limited, which can negatively affect health and mood.

   c. Hydration: It is important to drink enough water to maintain hydration of the body. Dehydration can lead to fatigue, headaches and mood worsening.

   d. Nutrients for the brain: Some nutrients, such as omega-3 fatty acids, B vitamins and antioxidants, are especially important for brain health and cognitive functions.

   e. Consultation with a nutritionist: Consultation with a nutritionist can help develop an individual nutrition plan, taking into account your needs and health status.

3. Social activity:

   a. Maintaining social ties: Maintaining social ties with friends, relatives and colleagues is crucial for psychological health.

   b. Participation in social events: Participation in social events, such as interest clubs, volunteer activities, cultural events and sports teams, helps to remain active and involved in life.

   c. Search for new dating: Do not be afraid to make new acquaintances and expand your circle of communication.

   d. Using technology: The use of technologies, such as social networks and video calls, can help keep in touch with people living far away.

   e. Volunteer activity: Volunteer activity makes it possible to help other people, to feel useful and in demand, and expand their circle of communication.

4. Cognitive stimulation:

   a. New training: Teaching a new, for example, learning a foreign language, playing a musical instrument or mastering new technologies, stimulates the brain and helps maintain cognitive functions.

   b. Reading: Reading books, newspapers and magazines expands the horizons, improves memory and concentration of attention.

   c. Pressure solution: The solution of puzzles, crosswords and Sudoku stimulates the brain and helps maintain cognitive functions.

   d. Games for the brain: There are special games for the brain that help improve memory, attention, reaction speed and other cognitive functions.

   e. Active participation in conversations: Active participation in conversations and discussions stimulates the brain and helps maintain cognitive functions.

5. Development of emotional stability:

   a. Awareness (MindFulness): The practice of awareness, concentration at the present moment without condemnation, helps reduce stress, anxiety and depression.

   b. Meditation: Meditation helps to calm the mind, reduce stress and improve mood.

   c. Respiratory exercises: Respiratory exercises help reduce anxiety and calm the nervous system.

   d. Diary maintenance: Keeping a diary helps to express emotions, analyze your thoughts and feelings, and find solutions to problems.

   e. Search for positive aspects: Try to find positive aspects in each situation and focus on them.

   f. Gratitude: The expression of gratitude for what you have, helps to improve mood and feel happier.

   g. Recourse: Feel free to seek help from a specialist if you experience difficulties with managing your emotions or referring to stress.

6. Hobbies and hobbies:

   a. Search for new interests: Find new interests and hobbies that bring you pleasure and joy.

   b. The renewal of the old hobby: Resume the old hobbies that you loved before.

   c. Creativity: Creativity classes, such as drawing, modeling, knitting or writing, help to express themselves, relax and enjoy.

   d. Gardening: Gardening helps to spend time in the fresh air, engage in physical activity and enjoy plant growing.

   e. Trips: Traveling help to expand the horizons, learn something new and get new impressions.

7. Regular medical examinations:

   a. Preventive examinations: Regular medical examinations help to identify and prevent health problems in the early stages.

   b. Control of chronic diseases: It is important to control chronic diseases and follow the doctor’s recommendations.

   c. Discussion of drugs: Discuss with the doctor all the medicines that you take to make sure that they are safe and effective.

   d. Healthy sleep: Healthy sleep is important for physical and psychological health. Try to sleep 7-8 hours a day.

   e. Avoiding bad habits: Avoid bad habits, such as smoking and alcohol abuse.

8. Professional help:

   a. Psychotherapy: Psychotherapy can help cope with depression, anxiety, grief and other psychological problems.

   b. Consultations: Consultations with a psychologist or psychiatrist can help develop strategies for overcoming stress and improving psychological well -being.

   c. Medication: In some cases, drug treatment may be required to manage mental disorders.

   d. Support groups: Participation in support groups can provide an opportunity to communicate with people experiencing similar problems and get support and understanding.

9. Setting goals and planning:

   a. Realistic goals: Set realistic goals that you can achieve.

   b. Small goals into small steps: Break big goals into small steps to make them easier to achieve.

   c. Planning of the day: Plan your day to feel organized and control your life.

   d. A reward for achievements: Reward yourself for achievements to maintain motivation.

   e. Flexibility: Be flexible and ready to change your plans, if necessary.

10. Acceptance of age and life experience:

    a. Acceptance of physical changes: Take the physical changes that occur with age.

    b. Focus on the strengths: Focus on your strengths and use your life experience.

    c. Search for meaning in life: The search for meaning in life helps to feel happier and satisfied.

    d. Enjoyment of the present moment: Enjoy the present moment and appreciate every day.

    e. Transfer of experience to the young generation: The transfer of experience to the young generation helps to feel useful and in demand.

The use of these strategies will maintain a positive attitude, strengthen psychological health and enjoy a full life at the age of 60 and older. It is important to remember that each person is unique, and what works for one may not work for the other. Therefore, it is important to experiment and find what is right for you.