Our World in Data says that the global number of people aged 65 and older is set to double within the next 30 years. While this sounds promising, a longer lifespan means nothing if you don't have a good quality of life.
In order for this to happen, you need essential protective factors. These are the habits, relationships, systems, and conditions that reduce risk and increase your ability to bounce back from stress, loss, illness, and change.
Even if you're already a senior, it's not too late to focus on protective factors for older adults in Santa Barbara, CA.
Read on for the essential ones you should know about.
According to the Mayo Clinic, a surprising key to healthy aging is strong social connections. When older adults are lonely and isolated, they're more at risk for:
But when you have social support in seniors, you'll get emotional support, practical help, identity, and opportunities for shared activity. When older adults feel like they have somewhere they belong, they'll feel valued.
You can't have resilience in aging without regular physical activity. In fact, exercise is one of the strongest protective factors for:
What's great is that even low-intensity movement boosts your health. For example, it can improve circulation, reduce inflammation, and support brain health.
If you don't already exercise, start out slow. Short daily movement habits (such as ten to 20 minutes of walking) can build endurance and confidence. If you're finding it hard, the habit stack (e.g., walk after breakfast) to make the activity more automatic.
You can then add more time each week to challenge yourself. Consider exercising with a buddy so you can stay motivated and get social interaction, too.
Medical and mental health in seniors can both seriously affect how older adults feel. But regular appointments and exams can prevent and treat conditions that erode senior resilience, such as:
Keeping up with things like vaccines, medications, up-to-date eyeglass prescriptions, and hearing aids can make your life more comfortable.
Those who have trouble keeping up with appointments may want to ask their family or care coordinators to attend appointments with them. You should also keep track of your medications, routines, and mood/sleep/pain in a journal so you can address potential issues with your doctor.
You probably already know how cranky and irritated you can get without enough sleep. Now imagine how amazing you'd feel if you got enough quality sleep every night!
One of the top healthy aging habits is getting consistent sleep. Have fixed wake/sleep times, as well as a calming pre-bed routine.
In addition, get good nutrition. Eat balanced meals at regular times, and make sure to include protein and fiber. Avoid eating large meals close to bedtime, as digestion will be uncomfortable and it might keep you awake.
If you stick to healthy sleep and nutrition routines, you'll see your mood, concentration, and energy stabilize.
Mental stimulation is vital in helping you retain your memory, attention, and problem-solving skills. So make it a habit to have micro-habits, like:
These can all help sustain neural pathways. Plus, they're fun activities.
You can also alternate passive and active learning if you don't want to overexert yourself. For example, you can listen to audiobooks one day (passive), while you write or go to a group discussion on another (active).
Whatever you choose, aim to practice three to five times per week, whether it's using a language app, learning a new instrument, or doing a craft.
Many seniors find themselves lost and with too much time on their hands after they retire. While it may initially be relaxing, they can quickly get bored and even depressed.
You can combat that by finding a sense of purpose. Having roles, goals, or responsibilities can give you structure, motivation, and identity.
Some ideas here are:
Keeping a simple "completed today" list allows you to visualize your accomplishments, which can make you feel even better.
We mentioned earlier that loneliness and isolation are very detrimental factors, and that social connections are important. Well, part of having social connections is having strong support systems, too.
When older adults have reliable help, this reduces stress during transitions, such as illness, bereavement, or moving. It can help prevent crises from becoming chronic problems.
To start, you should map your support network. Having a clear list of who helps with what can be great. If you don't have friends and family who can help, then explore local senior living communities or other senior services.
Life can throw a lot at us, and it's up to us how we handle these things. If seniors don't have good coping and emotional regulation, then life can be disastrous.
It's beneficial to have daily stress-management habits, such as five to ten minutes of deep breathing, brief mindfulness, or journaling. Learning basic problem-steps is excellent too, such as:
If you're still struggling, then therapists and support groups may be helpful.
Now that you've learned what protective factors are for older adults, it's your responsibility to ensure you've got them in your life.
Chances are, some are already checked off. In that case, you should devote your time and energy to the ones you're lacking in. That way, you'll have a well-rounded approach to life that'll set you up for success and happiness.
At The Oak Cottage of Santa Barbara, we have an innovative SafelyYou alert system that helps prevent and report falls so that our residents have an excellent support system. Get in touch with us today if you're interested in senior living in Santa Barbara, CA.