healthy lifestyle Archives - Page 16 of 54

The Complete Guide to Seasonal Stress for Seniors

This time of year looks different for everyone: we all have different holidays we celebrate, different traditions, and different types of families – and that’s great! That’s what makes our lives unique and keeps the world interesting. But as you get older, things might seem a little, well, different in a bad way as the end of the year approaches. You might even find yourself wondering where all the joy went, and when it got replaced by things like stress or sadness. And we get it: life changes, and things might not be the same as they were in the past, but that doesn’t mean that there aren’t still reasons to celebrate. You just have to remember that it’s ok to find enjoyment in the way things are now, and that you can find new ways to celebrate. It might just be a matter of knowing what is triggering your negative feelings, and having ways to cope as seasonal stress approaches.

Start with the Source and Be Proactive

older woman in a red dress hugging a little girl in a dress — *Try creating your own holiday with loved ones a day before or after the holiday.*

First things first: before we start talking about all of those external sources of stress that surround this time of year, let’s start with why you might feel like the joy has been sucked out of this time of year, or why it just doesn’t feel right to you anymore. The root of this might just be all the changes that come with aging: children grow up and move away, some split holidays with in-laws; friends might also move or their health status might change, making them less likely to celebrate with you.

If all of this seems overwhelming, and you find yourself wishing for the good old days, the first thing you need to do is try to be open to change. Embrace what is different in your life, and find new traditions that can accommodate everyone, and make you happy, as well. For example, if the time that you have with your loved ones has shifted, consider trying things like:

Getting creative – Why not create your own holiday, one that is unique – and therefore special – to your own immediate family? It could be the day before or the day after an important holiday, or it could always be the Saturday before, or whenever feels right to you. You can keep your old traditions alive, just move them to a new date!
Going digital – If you can’t travel to be with loved ones, or if they’re spending a special day elsewhere, consider setting up a Zoom meeting, or scheduling a video chat so you can be together virtually.

Celebrating with yourself – If you find that there are times when you’re going to be on your own, think about other ways you can enjoy the season. Why not volunteer, connect with friends, or even treat yourself to a fancy dinner and a movie? You might discover a new holiday tradition that gives you joy just for you!

But what if the change in your life is something harder to replace by switching around schedules or making a virtual date? The loss of a loved one, whether it happened recently or years ago, can bring up intense feelings at this time of year, feelings of grief, loneliness, emptiness, and even guilt if you find yourself enjoying yourself. All of this is totally normal, but it is important to find ways to get through it in a way that feels best to you. Think about how you want to handle the situation, and talk to your loved ones about your wishes. Remember that it can be just as painful to have your loved ones avoid mentioning a deceased partner or other family member as it is to bring them up, so you might want to be proactive and come up with way ways to honor the dead, including perhaps:

Having a picture of your loved one in a prominent place
Making a photo album of previous holidays and sharing it, so you can focus on positive memories
Setting aside a time for everyone to share memories and funny stories about your deceased loved one
Making a toast to the departed
Volunteering or donating in their name to honor something that was important to them
Continuing traditions that were important to them

Remember, you’re allowed to be sad, even during the holidays! Whatever you’re feeling, embrace it, share it, and find ways to enjoy life and the company of those who can be with you.

Protect Your Time and Deal with the “Too Much To Do” Problem

Loneliness can be a source of stress at the holidays, but so can not having a moment to yourself! You might have lots of visitors, or feel pressured to continue holiday traditions exactly how they have always been, and things like decorating, cooking meals, and shopping can all add up and become overwhelming. Get things under control, and keep the stress to a minimum by trying things like:

Holding onto your routine – Your routine matters, and you should make sure to communicate that to your loved ones. Tell them (and remind yourself!) that you would like to maintain a schedule for meals, rest time, and anything else that’s important to you.

Focusing on you – It’s important to focus on your needs, not on the expectations others have of you.

Prioritizing tasks – You might find that you need to downsize a bit to keep your sanity at this time of year. Decide which decorations are most important to you- don’t feel like you need to be outside on a ladder hanging lights on every inch of your roof, for example! The same applies for dinners and gifts: stick to two or three favorites dishes, or consider starting a potluck tradition, and talk to your family about starting a secret Santa or other type of gifting arrangement.

Accepting help – In the same vein of remembering that you don’t have to do it all, you also need to remember that it’s ok to accept help when it’s offered. In fact, if you’re feeling overwhelmed, be proactive and tell friends and family that you need help: ask others if they want to host, or if they want to bring something, or help decorate. They’ll feel needed and included, and you’ll get a much needed break!

Making sure “no” is in your vocabulary – Don’t ever feel obligated to join in with everything if you’re feeling overwhelmed. Your loved ones will understand, and you’ll enjoy the time you do spend with them all the more.

Figure Out Your Finances

A third major source of stress at this time of year can be the hit to your wallet from presents, parties, dinners, travel, and the like. If you’re living on a fixed income, and are feeling the pinch from the holidays and extra winter expenses like heating, the best thing to do is to sit down and face this issue head on. Try the following to cope with any financial stress that comes up at this time of year:

Set a budget for holiday spending – Sit down and really work out what is realistic for you to spend this year, taking account of everything including gifts, food, decorations, travel, cards and postage, and anything else that comes up. You might want to embed the cost of this season into your annual budget, setting aside a little of either your “fun” money, or your money that goes into savings and paying down debts.

Use cash wherever possible – It’s much easier to keep track of your spending – and a lot harder to go crazy! – when it’s cash coming out of your wallet rather than clicking “buy” with your credit card.

Be creative with gift giving – If you exchange gifts, talk with your family about setting up something more fun and frugal this year, like a secret Santa or white elephant party. You can also think outside the box when it comes to what you give! Consider making something, baking something, thrifting something, or offering your time (hint: babysitting is always much appreciated!) as an alternative to an expensive, store-bought gift.

Talk About It, and Get Help When Necessary

Finally, remember that all of the above can often become too much, and depression can easily begin to set it. Take good care of yourself, first by eating right, getting exercise, and trying not to overindulge too much on eating – and especially drinking. Just as important, though, is reaching out to loved ones, or finding some sort of support, so you can talk about what you’re going through, and put yourself in the right frame of mind to reflect positively on what the holidays mean to you now. They might be different from what they once were, but you can still find the good in the season, and celebrate what has passed, what you have now, and what is still to come. Wishing you all the best for this holiday season!

Yes, You Can Stay Fit During the Long, Busy Winter!

Working out is hard. It’s right there in the name: working out, right? And it’s not only the physical act of moving your body (however you like to do it) that’s difficult, it’s also the sticking to it that can be a sticking point for many people. Add to that difficulty the craziness of this time of year, and you’ve got a perfect recipe for falling off the workout wagon. But never fear! We’re here to tell you that you can stay fit throughout the winter, no matter what life throws at you.

Does Taking Time Off Make a Difference?

There’s no doubt that late fall and winter, with the parade of holidays and the dark, cold weather, can be a tough time for fitting in, or staying motivated for, your workouts. And nobody is saying you need to be a workout machine, never taking breaks or pushing through pain: in fact, your body needs rest and recovery days to repair muscle fibers and strengthen itself between workouts.

But there’s a difference between rest and recovery, and taking an extended break, which can end with what’s known as “detraining” or “deconditioning” – and that can happen more quickly than you might think. For example, one study from the Journal of Applied Physiology found that just two weeks of no exercise can lead to a significant decline in physical fitness, including reductions in cardiovascular endurance, lean muscle mass, and insulin sensitivity. Another study found that most of the aerobic capacity gained through exercise over two to three months is lost within two to four weeks!

Other studies have had even more worrying findings: namely, that a short, two-week period of inactivity can cause a rise in blood pressure, as well glucose levels – and consistently higher glucose levels can raise your risk of heart disease and diabetes. And how about if you take two months off? You’ll begin to see changes in your body composition, as well as negative impacts on your metabolism and a greater risk for cardiovascular issues.\

Wow, that’s a lot to take in, right? Just two weeks of putting off your workout can really start to add up; not only that, but once you stop, it can be hard to start up again. So the best solution is to stay consistent and try to make exercise part of your life. But how can you do that at this time of year? Simple: follow a few easy tips and you’ll be staying fit even as the temperature drops and the holiday hustle heats up (and you might just get some bonus stress relief from the endorphins that you’ll get pumping!)

Start Your Day Off Right

We know that not everyone is an early riser, and you might be tempted to say, “Well, I feel more energetic in the afternoon, so I’ll put my workouts off until then” – but trust us, you’re much more likely to get your workout done if you get it out of the way first thing. Not only will all the craziness (or laziness) of this time of year be less likely to interrupt your flow and interfere with your plans to work out, but studies have actually shown that our willpower is highest in the morning before we’ve had to exert a lot of self-control (translation: spending the day saying “no” to cookies wears you down after a while!)

Get Nerdy with a Workout Schedule

workout plan written in a calendar — *Plan out your workout schedule in the beginning of the week.*

Take the time at the beginning of each week to plan and schedule your workouts: write down when and what you’re going to do, so exercise is a prioritized part of your day. You don’t want to waste precious time figuring out what kind of workout you’re going to do that day.

Buddy Up

This time of year is all about connecting with and being thankful for friends and family, right? Well, why not find another way to be a positive part of each other’s lives by making a fitness pact? You can plan to work out together, or even just keep similar schedules and report back so you have some sort of accountability. And if no one wants to join in with you? Consider joining an online fitness group or taking part in a social media challenge.

Look for Deals

If working out in a gym is your thing, now is actually a great time to find the right workout venue for you. As the new year approaches, lots of gyms will start offering specials to lure in people looking to keep their resolutions to burn off those Christmas cookies. Purchasing a class pass or something similar could be the motivation you need to get you moving.

Make a Travel Plan

One thing that can really mess up your good workout intentions? Being away from home. But traveling doesn’t have to be the kiss of death for your workout routine, you just need to do a little proactive planning. For example: gym sign with a person holding dumbbells

If you’re going to be staying in a hotel, find out if they have a fitness room and plan your workouts around the equipment they have, like weights or cardio machines.
If you’re staying with friends or family, ask if they have nearby gyms that might offer short-term passes, or if they have any equipment you can use. When in doubt, throw a pair of headphones and resistance bands in your bag and queue up some simple workouts on YouTube – there are some excellent body weight, small space workouts out there, and some are even “silent,” so you don’t have to disturb those around you!
If the weather’s not going to be too bad where you are, look for parks or trails where you can go to get in some cardio.
Ask your family to join in on the exercise fun!

Try Fitness Snacking

Don’t get hung up on the notion that you have to do an entire 30-60 minute workout in one go. If you’re busy, or even if you’re feeling unmotivated to set up camp in front of your weights for an hour, try “fitness snacking,” or doing short bursts of activity throughout the day. You can schedule 10 minutes of any physical activity you enjoy or that gets your blood pumping (like dancing, simple calisthenics, or even gardening) in between all of that stuff you have to get done, or tell yourself that you’ll do 15 pushups, 20 lunges, 30 squats, etc at certain intervals throughout the day.

Worried that breaking up your exercise isn’t as effective as doing one long workout? Don’t be: studies have found that fitness snacking is just as effective for health as doing longer workouts, and some experts even believe it’s better for you. For example, one recent study found that a simple daily 11-minute workout, consisting of walking in place, running in place, lunges, and other light calisthenics, improved cardiovascular fitness up to 7% compared to the control group. It also had surprisingly big benefits for people who were previously more sedentary.

Do Some Seasonal Sets

rake with a leaf pile next to it — *You can take the time to get some exercise in by doing some yard work, like raking the leaves.*

You know what? Not all workouts have to be so planned out and formal. Exercise is anything that gets your body moving, your blood pumping, and your muscles working, so get outside and rake those leaves or shovel that snow, or stay toasty indoors and offer to help with the holiday housework. Hey, you can even head to the local mall and take a brisk walk around while checking out the decorations and getting some gifting inspiration!

This time of year can be beautiful and fun, full of lights, love, and magic. It can also be hectic, stressful, and can take a toll on your body – but you don’t have to let it derail your efforts at maintaining the health you’ve worked so hard for! There are so many ways to keep yourself on track, even if it’s offering to shovel snow for a neighbor or parking your car further from the shops and taking the stairs at every opportunity. You give so much to others at this time of year, so now it’s time to focus on you and what you need, so get out there and get – and stay – fit this winter. You’ve got this!

Being Grateful Feels Good – And It Can Actually Change Your Brain

Turkey Day is approaching and this year we want you to forget about the effects of tryptophan (that amino acid in turkey that everyone claims makes you sleepy) on your body, or of pumpkin pie on your waistline, and focus on something more important to the season: the effects of thankfulness (hey, it’s right there in the name: Thanksgiving!), or gratitude, on your life, and yes, even your brain.

Sure, this time of year can be stressful or even downright sad for some, but being grateful is one way to lift your spirits, feel connected, and see the goodness in your life – but that’s not all. Gratitude can also help you sleep better, exercise more, and generally be healthier and happier. And that’s not just our opinion: there is research being done on gratitude that is actually proving all of this, and showing us that regularly practicing gratitude can reshape your neural pathways, leading to lasting, positive effects in your life.

The Brain’s Gratitude Cocktail

Before we get into the specific studies proving the neuroscientific benefits of gratitude, let’s take a quick look at what could be driving some of the changes happening in your brain when you get your thankful on. There are two main neurochemicals that get released when we’re feeling grateful:

Dopamine – Whether you’re feeling grateful about the things that are good in your life, or are expressing gratitude to another person, neural circuitry in your brain will release dopamine. And the great thing about dopamine? Not only does it make you feel good, but it leaves you wanting more, so you’ll be more likely to continue the practices that lead to the release of this chemical. Because of this, you’ll be able to harness the “neuroplasticity” of your brain, meaning you can retrain your brain the more you activate your gratitude circuits.

Serotonin – When you reflect on the good things in your life, your brain also releases serotonin, also known as the happy molecule. Serotonin enhances our mood, as well as our willpower and motivation, so again, you’ll be more likely to continue on with your gratitude practices once you begin.

The Studies

There are psychologists out there whose life’s work is studying how gratitude affects people and their brains, and they’ve had some very interesting findings. For example, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done a number of studies, including the following two:

A group of young adults were asked to keep a daily journal of things they were grateful for, while other groups of young adults were asked to write about things that annoyed them or things they felt made them better off than other people. The young adults who kept gratitude journals showed greater increases in determination, attention, enthusiasm, and energy compared to the other groups. This led the researchers to conclude not only that gratitude is beneficial to the brain, but that gratitude is more than just realizing that you have it better than other people – you have to actively engage in feeling appreciation for what you have in your life.
A group of adults of mixed ages were asked to keep a weekly journal about things they were grateful for that week, while two other groups wrote about either things that had displeased them, or just what had happened to them that week, with no emphasis on whether they were positive or negative. Those who kept the gratitude journals were not only more optimistic and positive at the end of 10 weeks, but surprisingly, they had also exercised more, had needed fewer trips to the doctor, and had experienced fewer aches and pains.

Emmons and McCullough aren’t the only ones who have found proof of the power of gratitude: a few different researchers have done studies using gratitude letters and have found similarly powerful results. For example:

Dr. Martin E. P. Seligman, a psychologist at the University of Pennsylvania, had 411 participants write and personally deliver letters of gratitude to someone who had never been properly thanked for their kindness. The participants immediately exhibited a huge increase in happiness scores, especially when compared with the impacts of other types of activities assigned to them. Not only that, but the benefits lasted for at least a month beyond the study.
Researchers at Berkeley found that when 300 participants, many of whom were seeking mental health treatment, wrote gratitude letters, they reported significantly better mental health 4 weeks and 12 weeks after their writing exercise ended when compared with the participants who wrote about negative experiences or only received counseling.

woman's torso sitting down writing in a red journal — *Studies show that people who write weekly in a gratitude journal show greater increases in determination, attention, enthusiasm, and energy*

Perhaps most interestingly, three months after the study, the researchers gave the participants an fMRI after putting them in a situation in which they would feel grateful, and compared the brains of the participants with others who hadn’t written the letters. When they did, they found that the gratitude letter writers showed greater activation in the medial prefrontal cortex (which deals with memory and decision making). They concluded that simply expressing gratitude may have lasting effects on the brain.

Other studies have also found that there are positive physical effects of gratitude. For example, a Chinese study found that higher levels of gratitude were not only associated with less anxiety and depression, but also better sleep. And why all of these positive physical and emotional benefits? Well, when researchers at the National Institutes of Health (NIH) examined blood flow in various brain regions while subjects were feeling gratitude, they found that subjects who showed more gratitude overall had higher levels of activity in the hypothalamus.

Why is that important? Because the hypothalamus controls a whole lot of essential bodily functions, including eating, drinking and sleeping, and has a huge influence on your metabolism and stress levels, so it makes sense that feeling more gratitude could have such wide-ranging effects like increased exercise, improved sleep, decreased depression, and fewer aches and pains.

Adding More Gratitude Into Your Life

It turns out there is a lot to be thankful for when it comes to, well, feeling thankful. So how can you add more gratitude into your life all year round, and not just when you’re carving the turkey and spooning the whipped cream onto your pumpkin pie? Well, you can try some of the following strategies – and don’t worry if it feels a little forced at first: your brain will get the hang of it (as has been proven!), and it’ll begin to come more naturally to you.

Write a thank-you note (or 2 or 3!) – While it’s ok – and totally encouraged – to write them to yourself, be sure to send the ones you write to others, or better yet: hand deliver them. Try to send at least one a month and be as clear and open as possible about how that person has impacted your life, even if it’s in little ways.

Keep a gratitude journal – We’ve already pointed out that many studies showing the powerful impact gratitude can have on your life have utilized gratitude journals, so it might be a good idea for you to keep one yourself. Try writing in it daily if you can, but add to it at least weekly so you can get the full benefits.

Meditate – Take time out of your day to meditate mindfully, and focus on the present moment, including what you are grateful for right then.

Inspire gratitude in others – Try to include at least one act of kindness in your life each day, or volunteer in your community

Always say thank you – Don’t just thank the most important people in your life for the biggest things; also remember to thank everyone around you for even the little things they do. And when you do this, stop first to really think about what it is you’re thanking them for.

As Thanksgiving rolls around again, don’t let this time of year pass by with you simply going through the motions of feeling grateful for the good things in life. After all, research now tells us that once you let your brain find things to be grateful for, it’ll start looking for more and more things to be grateful for – so take this time to really focus on what you’re thankful for. That way, you’ll release that cocktail of feel-good chemicals, start to rewire your brain in a more positive way, and get yourself on a path to greater health and happiness (and you might just make those around you feel good in the process, too)!

How to Avoid the Holiday Debt Trap

‘Tis the season again… so what does the thought of the approaching holidays conjure up in your mind? Families blissfully singing carols around a roaring fire? Dinners with loved ones, parties with friends? Children excitedly ripping open presents? How about a credit card bill a mile long? If it’s the latter, you’re certainly not alone. After all, only the first thing on that list is at least sort of free, so many people find themselves reaching for their credit cards and racking up debt every year as the holidays approach. And that debt could even be haunting them next year like the ghost of Christmas future: in fact, a quarter of American parents were still paying off 2019 holiday debts by the time the 2020 holiday season rolled around.

It’s undeniable: the holidays can be stressful in a lot of ways, and adding money woes into the mix can suck all the joy out of the season. So, we’d like to suggest that right now, even before the holidays are in full swing, ‘tis the season to figure out how to avoid going into debt before the spending frenzy begins.

The Holiday Spending Frenzy

We weren’t kidding when we said that you’re not alone in having nightmares about post-holiday credit card bills: during the 2020 holiday season, around a third (31%) of all consumers took on debt to pay for holiday expenses, and the average amount of that debt was $1,381.

silhouette of a man and a woman arguing — *Many Americans feel a lot of stress during the holidays, leading to arguments between loved ones about going into debt.*

That’s a six-year high, according to MagnifyMoney, up from $986 in 2015, an increase of nearly $400, or 40%. Not only that, but more than three-quarters of people polled by MagnifyMoney said they probably wouldn’t pay off their balances in full by at least the end of January, which means they also racked up interest charges on those bills. 58% said they would take at least 3 months to pay them off, and 15% said they would only make minimum payments, which would mean taking more than five years to pay off their debt, while racking up more than $600 in interest charges (assuming an interest rate of about 15%).

And all of this debt is wearing us down: according to a survey conducted by Credit Karma in 2019 (so before we even had more stress and financial worries brought on by the pandemic), almost half of Americans (45%) said they felt a huge amount of stress as the holidays approached, resulting in more arguments between loved ones (25% of respondents said they argue with their significant others about going into debt leading up to the holidays), and even debt secrecy. Almost all (90%) of those surveyed who planned to take out a loan for the holidays also planned to keep it a secret from friends and family.

So why bring such stress, shame, and strife upon yourself at a time that’s supposed to be full of love and togetherness? We get it, there’s a lot of pressure to give gifts and try to please others, but there are ways to keep spending under control, and help you put the joy back into the holiday season.

How Can You Keep Spending Under Control?

While, according to that Credit Karma survey, 43% of Americans feel that going into debt during the holiday season is unavoidable, it doesn’t really have to be – right? Right! You can do this! Try the following steps to keep your debt to a minimum this year:

Set a Budget – and Stick to It!

According to surveys over the last few years, a bit more than half of Americans generally have good intentions when it comes to their holiday debt, and set a budget for their spending. But it looks like only a little more than 60% end up sticking to that budget – and those who don’t set a budget at all tend to rack up on average at least a hundred dollars more in debt!

Sure, it can be tough to set a realistic holiday budget, but you can do it if you make it a part of your overall household spending/saving plan. For example, try this: use the 50/30/20 rule, meaning that your aim is to spend 50% of your money on necessities (food, housing, etc) and 30% on fun and extras, with the final 20% being available for paying down debt or being put into savings. So how can this help with holiday budgeting? Well, you can further break down that 20% in smaller categories, and allow 5% of it to go towards holiday spending.

In addition, when you’re working out your holiday budget:

Be specific about who you’re buying for and what you’re going to be spending/what gifts you want to buy them
Talk to friends and families about expectations regarding spending on gifts, and consider setting limits
Consider setting up a secret Santa, white elephant party, or gift exchange, so everyone can buy fewer gifts, and stick to their budgets – after all, it’s about being together, right? Not who can give the most gifts!

Track Everything and Account for Everything

It’s important to keep track of everything you’re spending, so keep receipts and log everything in a running list, adding up as you go. It’s far too easy to rack up more in spending on presents than you think you are.

But with that being said, remember to add up everything that can be considered out-of-the-ordinary holiday spending, not just the cost of presents. Don’t forget to account for gas/travel expenses, cards and postage, decorations, food, etc.

Keep Your Eyes Peeled for Deals

Who says you have to cram in all of your holiday gift shopping during the holidays? Look for sales year round, and you might end up with some great deals on gifts. Missed that boat and now the holidays are creeping up on you? You can:

Search the web for coupon codes (check out sites that specialize in making lists of available codes)
Make sure you take advantage of price matching on purchases
Try outlet stores
Look for totally unique items at consignment shops or flea markets
Regift! Hey, there’s no shame in that – if you’re not going to get any use out of something, why let it go to waste?

scissors cutting a credit card that is being held by a hand — *It is very tempting and easier to pay with your credit card, so consider putting them away or getting rid of them.*

Consider Ditching the Cards (at Least Sometimes)

Studies have shown that consumers spend less when they’re paying in cash than when they’re paying by credit card, so consider leaving the cards at home sometimes and using cash so you can keep better track of what you’re spending. After all, it feels a lot different to see 20-dollar bills flying out of your wallet than it does to swipe a piece of plastic! If you are going to go for the convenience and safety of credit cards, make sure you’re using them when you have money in the bank to back them up.

And if you’re having a hard time breaking up with your plastic, try thinking about it this way: if your card’s APR is 20%, then a $100 purchase is potentially a $120 purchase if you don’t pay it off right away.

When You Do Use Cards, Take Advantage of Their Features

If you are going the credit card route, make sure to take advantage of any and all features that your cards offer. For example:

Check to see if your card offers a price protection feature, which will allow you to get a refund if the price of an item charged on your card drops during a certain time frame.
If you carry a balance, some credit card companies will actually agree to lower your APR if you talk to them, so don’t be shy about contacting your company and giving it a shot.
Use a card that offers rewards or cash back and save them up for your holiday shopping.

The holidays are a time for family, friends, and yes, splurging a little – but they shouldn’t become a financial burden and a source of stress. With some careful planning and budgeting, and a few simple strategies, though, you can keep everything about the holidays merry and bright, and celebrate the New Year without the weight of debt on your shoulders.

‘Tis the Season…For Illness! How Seniors Can Boost Their Immune Systems

These days, we’re all thinking about our health and immune systems, and if you’re an older adult, that probably goes double for you. But even before people of all ages were wondering whether they should be disinfecting their groceries, you’d probably been noticing that your immune system just wasn’t what it used to be. And now maybe you feel like you get sick more often than you did when you were younger, or that it takes longer for you to get back on your feet again – so is that all in your head? And what can you do to give your immune system the boost it needs as the cold and flu season hits us?

Is Your Immune System Not Quite What It Used to Be?

red blood cells with virus pathogens floating around — *As you age, your immune system gets weaker, making it harder for it to fight off viruses.*

The answer to whether you’re just imagining a decline in your immune system is no, you’re not just imagining it. Your immune system – your body’s natural defense against illness and infection – does tend to get weaker with age. That’s actually the ironic thing about our increasing life expectancies: as we live longer and longer, we see more and more how our bodies decline with age, and our immune systems are no different. They take a hit with age, allowing more infections, diseases, and cancer to take hold; this tendency to lose some of our immunity as we age is known as “immune senescence.”

“Just as you probably can’t run as fast as you used to in your 20s, your immune system doesn’t work as well as it used to,” says Aaron E. Glatt, MD, chairman of the department of medicine at South Nassau Communities Hospitals.

While scientists aren’t quite sure why this happens, they have observed that the increased risk of infections (and of dying of respiratory illnesses like the flu, pneumonia, and Covid-19) for older adults is linked with a decrease in T cells (which attack other, illness-causing cells). This is possibly due to the normal atrophying of the thymus gland with age, which leads to it producing fewer T cells to fight off infection. There is also some speculation that our bone marrow becomes less efficient at producing the stem cells that help create the cells of the immune system, or that inflammation and infections chip away at our immune systems over time.

Whatever the reason, it’s clear that the following three things happen as you age:

Your body doesn’t respond as well to vaccines – Again, when you’re older, you don’t make as many T cells, and most vaccines need new ones to work. But that doesn’t mean you should skip your vaccines! Despite the reduction in efficacy, vaccinations for influenza and S. pneumoniae have significantly lowered the rates of sickness and death in older people when compared with no vaccination.

You become more susceptible to illness – Not only do you have fewer cells that fight infection, the ones you do have also don’t communicate as effectively with each other, meaning they might not be as quick on the uptake when it comes to reacting to germs (hey, it happens to the best of us!)

You recover from illness, injury, and infection more slowly – You also produce fewer white blood cells as you age, which can slow down recovery from illness.

What Can You Do?

While all of the above is true, and can mean a bit more worry as we approach the germy winter season, you don’t have to take it all lying down (in bed, with a box of tissues at hand). While there is no magic cure-all, you can try the following things to keep your aging immune system as strong as possible for as long as possible:

Get Your Z’s

Getting enough sleep is important at every age, but as you get older, it becomes even more important since it helps improve brain function, concentration, and memory. But sleep is also important for keeping your immune system strong: according to Gisele Wolf-Klein, MD, ““Research clearly shows that too little sleep – or poor-quality sleep – lowers immunity, even in young healthy people.” Aim for at least 7-9 hours of sleep a night; remember to keep your bedroom dark, cool, and screen-free, try not to take excessive naps, and limit caffeine consumption to get your optimal amount of sleep.

Work on Your Stress Levels

A bit of short-term stress probably isn’t going to affect your body, but chronic stress can actually take a toll on your immune system. When under stress, your body increases the production of the stress hormone, cortisol, which has the side effect of limiting bodily functions that aren’t essential in a fight-or-flight situation. That means that constantly producing extra cortisol could lower your immune system response, and make you more susceptible to illness; not only that, but you might find yourself sleeping and eating poorly if you’re under constant stress, which can also work against you. Try to find ways to relax that you enjoy, or add meditation, breathing, or yoga into your life, and remember to set limitations and say “no” when you need to focus on you.

Eat Healthy, Including Immune-Boosting Foods

There isn’t one single food you can eat, or diet you can follow, to improve your immunity, but it is important to eat a healthy, varied diet full of vitamin and mineral-rich foods, like fresh fruits and veggies. You should especially look for dark, leafy greens and anything in the red, yellow or orange family, which are loaded with immune-boosting vitamin C and antioxidants. Some researchers do suggest trying to incorporate the following immune-boosting foods:

different kinds of citrus fruits — *Citrus fruits can help boost your immune system.*

Citrus fruits

Watermelon

Ginger

Spinach

Greek yogurt

Chicken

Exercise and Maintain a Healthy Weight

Some researchers believe that excess weight – especially abdominal fat – triggers inflammation, which not only increases your risk of heart disease and diabetes, but also puts stress on your immune system. Eating a healthy, varied diet as discussed above can also go a long way toward maintaining a healthy weight, as can moving your body more, helping to keep your immune system working at its best. Research also suggests that exercise helps cells move more freely, which helps them do their job better.

Quit Smoking

The chemicals in cigarettes are known to damage lung tissue and increase the risk for cancer, but they can also cause respiratory illnesses such as the flu, bronchitis, and pneumonia. There are so many good reasons for quitting, so if you smoke, talk to your doctor about the best way for you, whether it’s a gum, a patch, a prescription medication, counselling, or a combination of these methods.

Get Outside

Spending a little time out in the sunshine can help to boost your vitamin D levels, which can help strengthen your immune system; if your vitamin D levels are really low, your doctor can prescribe supplements or recommend an over-the-counter supplement. Just remember not to spend too much time in the strong sun, so you can avoid sunburns and excessive amounts of UV radiation, which can cause cancer.

Stay on Top of Your Health

If you’re living with chronic conditions like diabetes or arthritis that affect your overall functioning and make you feel less than tip-top, make sure to follow all of your doctor’s recommendations for keeping these conditions under control. Again according to Dr. Glatt, “Keeping illnesses like diabetes well-controlled takes less of a toll on your immune system.”

Get Vaccinated!

Yes, we did point out that vaccines are not as effective for older adults, but they are still an extremely important way to lower your risk of illnesses that can be much more serious for seniors, like flu and pneumonia – not to mention Covid-19. And they have been proven to significantly lower risks of infections in older adults when compared to taking no vaccine at all. Talk to your doctor about all of the vaccines that you should be getting, and find out how many doses you need of each one, as well as whether they are a one-off or an annual necessity.

There’s no denying that aging takes a toll on your body, and your immune system can feel like just another casualty as you get older. But, while you can’t reverse the aging process, you can take steps to keep your immune system as strong as possible – so, when prepping for the winter months ahead, don’t forget to include boosting your immune system on your list of things to do!

Mental Health: There’s an App for That

Seems like there’s an app for everything these days. You can keep track of your sleep, track your fitness, find a date, make sure you’re drinking enough water or standing up enough, monitor your heart health…and the list goes on and on. But did you know that there are actually a ton of apps – around 10,000 by some counts! – meant to help improve your mental health? It’s true, and some of them might just be worth checking out; after all, we’ve all experienced first-hand over the last few years how technology can keep us connected and deliver the services we need, so why not try out an app that can help keep you balanced in a world gone a bit crazy? But are mental health or therapy apps really helpful, how should you use them, and which are some of the best out of that sea of choices?

Why Mental Health/Therapy Apps?

It can seem so much easier to stay on top of your physical health than your mental health (although that can certainly be a challenge, too!), because there are just certain things you know you have to do to maintain your best health. One of those things is checking in with professionals to make sure everything is on track, and the same can be true about your mental health. But for some, regular face-to-face therapy sessions can be a challenge, and there are a lot of people out there who simply aren’t getting any type of help or relief, or others who might need supplemental help.

That’s where mental health apps can come in: they can allow you access to at least some form of help, or you can also use them as a way to work more on what you’re working on in therapy, the way you might use a fitness app to supplement your training sessions with a personal trainer.

According to Sal Raichbach, PsyD, LCSW, mental health apps might be one way to reach people who would otherwise not receive help by removing the barriers to treatment. “Sadly, only a small percentage of people actively seek professional help for their mental health problems,” he says. “This could be for any number of reasons: they may not be physically able to leave their homes due to severe anxiety or lack of mobility, or they may not have the financial means.”

For others, the anonymity is a big draw: again according to Raichbach, “The apps also allow for privacy and confidentiality and can be a safe space for individuals who may be too ashamed to admit their mental health issues in person or who may feel that they will be negatively labeled or stigmatized by others. The privacy of using an app gives some individuals the feeling of separation they need while still being able to find answers to their questions within the comfort of their own homes.”

The Caveats

half sun and half moon with the words 24 h and 7 days in the middle — *Some mental health apps will offer 24/7 support, which is important for many people.*

There does seem to be value in at least the idea of using technology to bring mental health support and therapy to anyone who needs it, but mental health professionals are often quick to point out that it is not only important which app you choose, but also how you use these apps.

It is first important to note that the claims of these apps have not been proven in any peer-reviewed studies (although the best ones are definitely research-based), so you do have to take them with a grain of salt in one way. Next, you should be aware that mental health professionals seem to agree that the app you choose should at least “have mental health practitioners onboard, ready to answer questions, plus a 24/7 support hotline for more severe cases,” according to Dr. Raichbach; others think it’s important to use them as a supplement to more traditional therapy.

For example, Tanisha Ranger, PsyD, a psychologist who has used a variety of mental health apps with her patients says, “I see mental health apps being very useful for people who cannot get to sessions as often as they would like, but I do not view them as a substitute for therapy. If a person is actually in need of therapy, these can be a great supplement, but they cannot take the place of engaging with someone who can offer individualized interpretations and insights that an app cannot provide.”

What Are Some of the Best Apps Out There?

With all of that being said, if you’re starting to explore ways to stay on top of your own mental health on a daily basis, and you lack time or resources to have regular traditional therapy sessions, or you want some extra support, checking out one of these apps might not be a bad idea. The important thing is that you go into using these apps with your eyes open and consider the limitations of technology in keeping you psychologically healthy.

So which apps might you want to start with? The following are some of the most popular, so see if there’s one that seems like it might address your specific needs! And please note that we have not included apps purely focused on meditation, or apps that are narrowly focused on one issue, like addiction, eating disorders, OCD, etc – but there are some good apps out there that can help in those specific areas, too.

MoodKit

woman looking at her phone with a sad look on her face — *Some apps, like MoodKit will have daily activities, which will improve your mood over time.*

Developed by two clinical psychologists, MoodKit is a low-priced app that uses Cognitive Behavioral Therapy strategies to help you learn how to change how you think, and develop self-awareness and healthy attitudes. It includes daily activities to help you boost your mood, a thought checker to help you identify and modify negative thoughts, a mood tracker to monitor your progress over time, and an online journal to record your thoughts.

Moodfit

This app was voted one of the best overall mental health apps of 2020 (and that was a tough year!). It provides users with comprehensive and customizable tools, including Cognitive Behavioral Therapy support, mood and gratitude journals, breathing exercises, reminders and notifications for all sorts of things like medication, and activity tracking. It seems to have a little bit of everything to keep you grounded!

What’s Up

It’s not always easy to find high-quality free mental health or therapy apps, but What’s Up is one of them. It uses Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT) methods to help you cope with depression, anxiety, stress, and more. It includes a positive and negative habit tracker, a “Get Grounded” page, which contains over 100 different questions to nail down how you’re feeling at that moment, and a “Thinking Patterns” page, which teaches you how to stop negative internal monologues.

Talkspace

Looking for something more than solitary reflection? Talkspace is an alternative or a supplement to traditional therapy, offering you the ability to text message a licensed therapist whenever you need to, and receive responses daily. You can also opt to connect with your therapist via voice or video, depending on what package you choose. This app is great for people who don’t feel comfortable meeting a therapist face-to-face, or for those who need extra support. As of this writing, plans start at $65 a week, much cheaper than traditional therapy sessions.

MoodMission

This simple therapy app was developed by researchers from Monash University, and it allows you to check-in when you’re feeling anxious or depressed. You’re then given a selection of research-backed “missions” to choose from to help boost your mood and teach you better coping skills.

MindShift

Looking for an app specifically for a teen or young adult struggling with anxiety? MindShift is one of the best ones out there: it aims not to get young people to avoid anxious feelings, but rather to “shift” their mindset, as the name implies. It covers various types of anxiety such as social anxiety, phobias, panic attacks, and generalized anxiety disorder, and offers lists of coping strategies for dealing with these issues.

Happify

person looking at their phone with apps on the screen — *Apps like SAM build your own 24-hour anxiety tool kit that allows you to track anxious thoughts and behavior over time.*

This app is perfect for getting the happy fix that you need, offering a psychologist-approved mood-boosting program that is tailored to you after you take a quick test to determine what you’re most interested in. You’ll get games, gratitude prompts, activity suggestions, and more that are geared toward training your brain like you would any other muscle, and improving your mood and your life.

Self-Help for Anxiety Management (SAM)

Not into meditation, but still want some self-help, and some other kinds of strategies for dealing with anxiety? This app might be the way to go: you’ll be prompted to build your own 24-hour anxiety tool kit that allows you to track anxious thoughts and behavior over time, and learn 25 different self-help techniques. You can also use SAM’s “Social Cloud” feature to confidentially connect with other users in an online community for additional support.

Sure, therapy can be pricey, but now, more than ever, no one can afford to ignore their mental health – it’s just as important to look after as your physical health! So if you are finding it difficult to attend traditional in-person therapy sessions, or if you need extra support, a mental health or therapy app could give you the boost you need, often for little or no cost – just a little of your time, effort, and attention. Just remember that these apps might not be enough, and you might need further support, so don’t be afraid to ask for it!