According to Mental Health America, more than two million seniors in America suffer from some kind of depression. Many of them experienced depression in conjunction with other illnesses, such as Alzheimer’s disease or arthritis.
As a senior, the vitamins and minerals you take in can have a big impact on both your physical and mental health. It’s important to eat a balanced diet that contains all the essential nutrients your body needs.
Here’s how nutrition can help with preventing depression after 60.
Understanding Depression in Aging
Depression is one of the biggest challenges in maintaining senior wellness. It’s often underdiagnosed and untreated due to the misconception that these feelings are a natural part of aging. After all, daily aches and pains aren’t going to make people happy.
However, depression is a medical condition. It is not an inevitable side effect of getting older and may require medical intervention.
Many factors can contribute to depression, such as:
- Chronic illnesses like diabetes or cardiovascular disease
- Loss of loved ones or social isolation
- Reduced physical activity
- Nutritional deficiencies
- Chemical or hormonal imbalances
Addressing these factors should always start with lifestyle changes, such as the types of food you eat.
Key Nutrients and Elderly Mental Care
The relationship between food and mood is intertwined. The kind of foods your body takes in can either contribute to your depressive symptoms or help your body fight them. It all depends on your balance of nutrients and physical health.
For example, a vitamin B-12 deficiency can cause lethargy. It’s linked to energy conversion, nerve function, and red blood cell formation.
These are some of the key nutrients that are vital to senior health.
Omega-3 Fatty Acids
Omega-3 fatty acids are critical for brain structure and function. These essential fats reduce brain inflammation and enhance cell membranes’ integrity. They support the production of neurotransmitters like serotonin and dopamine, both of which regulate mood and emotional stability.
Low levels of omega-3s have been linked to increased rates of depression and cognitive decline later in life.
Plenty of omega-3 fatty acids in fatty fish, such as salmon, mackerel, and sardines. It’s also found in walnuts, flaxseeds, and chia seeds.
B Vitamins
B vitamins are vital for energy production and brain health. A B-vitamin deficiency can worsen your depression by sapping your energy and reducing the number of healthy neurotransmitters in your brain.
The three main types are:
- Vitamin B6 (Pyridoxine)
- Vitamin B9 (Folate)
- Vitamin B12 (Cobalamin)
Vitamin B6 helps to create serotonin and norepinephrine. You find it in poultry, bananas, and potatoes.
B9 is crucial for DNA synthesis and mood regulation. Leafy greens, oranges, and lentils contain it.
Vitamin B12 supports nerve health. They’re found in animal products like eggs, dairy, and fish.
Vitamin D
Your skin produces vitamin D when it is exposed to sunlight. The ultraviolet B rays trigger a chemical reaction that creates vitamin D3.
The related receptors in your brain help to regulate mood. Low levels of vitamin D are strongly linked to depression in aging populations.
Deficiency in this vitamin is widespread among seniors, especially if they spend most of their time indoors. The best way to get more of it is through sunlight exposure, drinking fortified milk, and eating fatty fish.
Antioxidants
Antioxidants help fight oxidative stress, which is when free radicals damage cells in your body. It can contribute to depression and neurodegenerative disorders.
Some of the most commonly known antioxidants include vitamin C and vitamin E. Vitamin C is found in citrus fruits, bell peppers, and strawberries. Vitamin E is found in nuts, seeds, and spinach.
Magnesium
Magnesium plays a role in over 300 biochemical reactions in the body. That includes those involved in mood regulation and the health of your nervous system.
Some magnesium sources include nuts, seeds, legumes, and whole grains.
Proteins and Amino Acids
Proteins contain amino acids, the building blocks of neurotransmitters that regulate mood. One notable amino acid is tryptophan, which is turned into serotonin.
You can find plenty of proteins in lean meats, fish, eggs, and dairy products. Vegetarians may also find them in soy products and legumes.
Fiber and Gut Health
A healthy gut microbiome communicates with the brain and produces mood-enhancing compounds. Fiber helps support gut health by promoting a healthy colon and cleaning out bacteria and other buildup in your intestines.
Fiber is found in whole grains, beans, and various fruits and vegetables.
Challenges Seniors May Face In Maintaining Proper Nutrition
Seniors often encounter challenges in maintaining proper nutrition for several reasons.
A loss of appetite is normal for seniors, either due to medication side effects or dental issues. They may have mobility issues that limit their ability to shop or cook. Financial constraints can also keep them from purchasing fresh produce.
Personal care support can make a big difference in tackling nutritional issues. They can buy groceries for seniors and help them make healthy meals.
Staying Active to Complement Nutrition
Improving mental health for seniors also means staying physically active. Staying active after 60 can release endorphins, improve sleep quality, and help your body process the nutrients you take in.
Assisted living communities often provide various community activities for their residents. These can include walking groups, yoga or tai chi classes, and accessible fitness centers.
Seniors may opt for water aerobics, which is low-impact and puts less stress on your joints. Pilates and cycling are also easier for seniors recovering from injuries or with arthritis.
Many of these activities are available for all residents, whether you’re living independently or with assistance.
Preventing Depression After 60 With Help
Preventing depression after 60 is a nuanced task that involves a combination of exercise, good nutrition, and mental health support. The easiest step for seniors to start on the path to better mental health is to improve their diet. Your doctor can help you learn if you have any nutritional deficiencies and how to approach them.
Preston Greens Senior Living is a senior living community based in Lexington, KY. Our living options offer personal care, memory care, and more. Reach out today with any questions and to schedule a tour.
