Hi friends, and welcome back to another episode of Deliberate Aging. I'm so glad you're here with me today.

You know, May is Mental Health Awareness Month, and I thought—what better time to talk about our mental well-being, especially as we age? We’ll talk about the unique challenges older adults face when it comes to mental health, what warning signs to look out for, and—most importantly—we’ll explore simple, practical ways we can nurture our emotional and psychological health.

As we get older, life brings with it all kinds of changes. Some are welcome—like retiring and having more free time, seeing our families grow, or finally taking that trip we've dreamed about. But other changes can be tough. Maybe we’re dealing with a serious illness. Maybe we’ve lost someone close to us. Maybe we’ve had to move out of our homes or adjust to living alone.

According to the CDC, about 20% of people aged 55 years or older experience some type of mental health concern, with the most common issues being anxiety, severe cognitive impairment, and mood disorders like depression.

What are the most common mental health issues older adults tend to encounter?

1. Depression

2. Dementia

3. Anxiety

4. Substance Abuse

5. Suicide

Let’s pause and talk about something at the heart of all this: loneliness.

We humans are social beings. We need connection like we need food and water.

Nearly one-fourth of adults aged 65 and older are considered to be socially isolated, and this isolation significantly increases the risk of premature death, on par with smoking and obesity.

That’s powerful. But there’s good news: even small steps can make a big difference. Picking up the phone. Saying hello to a neighbor. Joining a community group. These actions matter more than we might think.

Our physical health and mental health are tightly linked. You’ve probably noticed it yourself—when you feel unwell physically, your mood suffers. And when you're anxious or depressed, it's harder to take care of your body.

For example, older adults with chronic illnesses like heart disease, diabetes, or arthritis are more likely to experience depression. And depression can actually worsen the outcome of those physical illnesses.

What are some ways we can protect and even improve our mental health as we age?

1. Nurture Social Connections

2. Get Moving

3. Music Therapy

4. Find a Sense of Purpose

5. Keep a Gratitude Journal

6. Engage in Hobbies

7. Seek Professional Help When Needed There is zero shame in asking for help. Therapy, support groups, medication—these are tools, not weaknesses.

Personally, when I feel stressed I have a few things that I do. First, I love to put on my favorite music and dance. Second, if my stress is from work, I try to remove myself from my office and go outside to look at the trees and nature. Lastly, spending time petting my cat helps me to calm down – as soon as Simba starts to purr, I can feel my stress melting away.

Social Isolation and Loneliness in Older Adults: Opportunities for the Health Care System - PubMed

Depression and Older Adults | National Institute on Aging

Depression and Aging | Healthy Aging | CDC

What to Know About Mental Health as You Get Older

www.facebook.com/DeliberateAging

www.facebook.com/DeliberateAging

Today I have the pleasure of being joined by Melissa Huha a health coach with Optavia.

At one point in her life, she realized that she needed to lose weight and she couldn't do it alone so she enlisted the help of a health coach at Optavia. She successfully lost weight and wanted to pay it forward by becoming a health coach herself.

She eats every 2.5-3 hrs and avoids all "white" foods such as sugar, white flour and white pasta. She drinks lots of water and she pays close attention to how the foods that she eats make her feel. She gives an example of apples. This used to be her favorite fruit but now she has noticed that she gets a headache after consuming them.

She likes to read, hike and fish. When I asked what was her purpose in life, she did not hesitate for a second. She quickly said that her purpose is to help others.

If you would like to contact Melissa, please check out her facebook page: https://www.facebook.com/melissa.huha.5

www.facebook.com/DeliberateAging

www.facebook.com/DeliberateAging

www.facebook.com/DeliberateAging

Today I have the pleasure of interviewing a friend of mine, Mimi Lezanski. We became friends because of 2 shared interests: reading and yoga.

Mimi is soon to be 63 years old. She has recently retired from her career in education but she isn't slowing down. She went to Costa Rica and earned her yoga teacher training certification. She has future plans to learn Sanskrit and to perfect her skill at playing bridge.

She is of Polish descent and follows many of the traditions such as allowing her grandchildren to eat on the couch and cooking with real food rather than eating out of a box. She describes the Polish tradition of multi-generational households and close family ties.

Her love of physical activity began when she taught aerobics at a Jack LaLanne studio in New Jersey and its grown from there. Today her activity ranges from walking to tennis.

Her most important advice is to listen to your body. She was able to quit smoking by listening to the signals that her body was sending her. She listens to her body when deciding what to eat (and what to avoid eating such as drinking wine at night), when to eat (she typically does not eat anything after 5pm) and what exercise to do. For example, she continues to play tennis but will limit time spent on the court when she feels pain in her wrist.

Her purpose in life is family. She was excited to retire from her teaching career so that she could devote more time to her family which includes her husband, two daughters and grandchildren.

Her closing remarks include this gem: life is not over at age 60 or 70! Keep living and doing the things that you love but be mindful.

To contact Mimi, use her email: mmlezanski@gmail.com

www.facebook.com/DeliberateAging

www.facebook.com/DeliberateAging

I have lived most of my life in the Northeastern portion of the U.S. but I did spend 10 years living in the Mediterranean island of Cyprus. In this episode, I will compare the lifestyle in the U.S. with that of Cyprus.

I am joined today by my sister-in-law, Helen, who has a similar experience. She was raised in Cyprus and then left the country for school and work. She has lived in Lebanon, Abu Dhabi, Brazil and the U.S. She will help me compare the lifestyle of the U.S. with that of Cyprus.

Some of the differences that we discussed are below.

In Cyprus, most meals are home cooked using fresh ingredients. Cypriots do not buy in bulk. They shop frequently to ensure that they are getting the freshest ingredients. One quirky fact is that there are open-bed trucks that drive thru the neighborhoods selling fresh fruit and veggies in season. If a fruit or vegetable is not in season, you probably won't find it in a store.

Cypriots like to socialize and lead very relaxed lifestyles. Meals can be quite lengthy since people like to linger and talk.

The foods that Cypriots eat are fresh. A typical snack would be fruit or nuts. Every Monday is a day to eat beans and no meat. They use fresh spices, often from their own gardens, to flavor food and to make tea that can be used for medicinal purposes, such as drinking chamomile tea to get ready for sleep. They eat their biggest meal of the day at lunchtime.

Cypriots don't usually go the gym to workout. They stay active by walking, swimming and tending to their gardens.

Family is critically important. A Cypriot's purpose in life would be care of the family.

Overall, the Cypriot lifestyle is more slower-paced than in the U.S. and the foods are fresh. I would say that Cyprus is a good example of the Mediterranean diet and lifestyle.

www.facebook.com/DeliberateAging