Preventing Depression in Older Adults: 12 Strategies to Boost Mental Health

As people get older, they get shorter, get wrinkles and gray hair, and may even experience some changes in their appetite, fashion sense, or personal interests. These are all considered normal, natural signs of aging.

Depressive symptoms, however, are undoubtedly not a healthy sign of aging. Although our lives may slow down a bit as we get older, symptoms of depression, such as drastic changes in sleep patterns, dramatic weight loss or gain, and severe lack of motivation, are an indicator of a much larger mental health issue. 

If your family member has shown persistent signs of feeling down or you’re worried about their mental health, take a look at some of the symptoms and prevention strategies below. Please note that this blog post is for informational purposes only and doesn’t constitute medical advice. Please consult your doctor with specific questions.

About Depression in Older Adults

Depression in older adults is common, but that doesn’t mean it’s a natural part of aging. Some seniors who are at risk of depression may be able to avoid it with preventive measures.

Types of Depression

There are several types of depression, including: 

• Major depressive disorder: If your family member is depressed the majority of the time for longer than two weeks, it could be a sign of major depressive disorder. Symptoms include the inability to sleep or work and lack of motivation or energy.
• Persistent depressive disorder: Dysthymia, another name for persistent depressive disorder, usually includes less severe depression symptoms, but they last much longer. Persistent depressive disorder can last for as long as two years.
• Substance/medication-induced depressive disorder: If your loved one’s mood seems to change after taking or being exposed to a medication or substance, they could have medication-induced depressive disorder.
• Depressive disorder due to medical condition: This diagnosis comes when someone has both a prominent and persistent depressed mood. Another symptom is a lack of interest in things someone normally enjoys.
• Seasonal affective disorder: What may simply seem like a case of the “winter blues” can be more serious than it appears. Seasonal affective disorder is real, and seniors are at particular risk for it during the darker, colder months. 

12 Depression Prevention Strategies for Seniors

Everyone needs socialization to thrive, but due to various factors, as we age, we may spend more time alone. That’s when social isolation creeps in and can become a large contributor to conditions such as depression and anxiety. Thankfully, there are strategies to take to help combat depression in older adults.

1. Engaging in Physical Activity

It’s recommended for people of all ages to be active, but it’s especially crucial for seniors. Staying active is important for building strong bones, maintaining a healthy weight, and enhancing balance, flexibility, and coordination.

Staying active makes seniors feel strong and alert, which goes a long way to keeping depressive thoughts and ideas away. That doesn’t mean your loved one needs to buy an expensive spin bike or start kickboxing. It’s more about staying in motion and moving at their own pace. Even a walk around the block can have a positive impact on your family member’s mental health. 

2. Practicing Balance Exercises

Balance exercises are all about stability, coordination, and helping seniors stay upright for everything from walking and exercising to dancing and socializing. As we get older, it’s even more crucial to do exercises to improve balance. Balance exercises are essential for seniors, helping to reduce the risk of falls and injuries.

Seniors who want to improve their balance may want to try:

• Heel-to-toe walking
• Standing on a balance board or cushion
• Squats
• Tai chi

3. Endurance Training

Cardio, aerobics, dancing—all of these forms of exercise are great for endurance. These activities increase heart rate to help seniors attain and maintain good cardiovascular health. This is particularly important for seniors because the cardiovascular system and lung capacity decline as people age. Endurance exercises are crucial to strengthening the heart and lungs and reducing the risk of cardiovascular disease.

Great endurance exercises for seniors include:

• Walking: Walk briskly, if possible.
• Swimming: Get the heart rate going while minimizing joint impact.
• Low-impact aerobics: Have fun while you move; water aerobics is a great option.
• Stationary cycling: Pedal at a steady pace—nothing extreme.

4. Stretching and Mobility Training

There’s nothing quite like a good stretch! Flexibility exercises for seniors are all about stretching and moving the joints to improve range of motion and prevent stiffness. These exercises are great ways for seniors to increase muscle flexibility, which reduces the risk of falls and improves overall physical function. Some examples of mobility and flexibility practices for seniors include yoga, Pilates, tai chi, stretching, and range of motion exercises.

5. Strength Training

Resistance training or strength training is important for everyone—especially seniors. As people age, they naturally lose muscle mass and bone density, which can decrease strength and increase the risk of falling. Strength exercises help seniors improve muscle mass and bone density while helping to maintain coordination. 

Some strength training exercises to try include:

• Resistance band exercises
• Lunges and squats
• Wall push-ups
• Bicep curls and tricep dips

6. Establishing Regular Sleep Patterns

Like all adults, seniors need 7-9 hours of sleep. As we age, it can be harder to get a quality night’s sleep for a number of reasons, including medication side effects, pain, or symptoms of chronic illness. 

The first thing to do when sleep is elusive is to develop a routine and do your best to stick to it. This promotes healthy sleep habits and establishes a regular sleep-wake cycle. A regular sleep routine is the first line of defense in overcoming sleep issues. 

How does one establish a sleep routine? Here are some tips:

• Go to bed and wake up at the same time every day—even on weekends and holidays. 
• Create a relaxing bedtime routine to wind down and prepare for sleep, such as taking a warm bath or reading a book.
• Put down the screens! It’s important to stop engaging in stimulating activities before bedtime, including using cell phones, tablets, and televisions.

7. Eating a Healthy Diet

Good nutrition is important for maintaining energy, shedding weight, and avoiding illnesses that can cause depression. We really are what we eat, so never underestimate the power of healthy foods when it comes to avoiding depression. Sugar might taste great, but it can be terrible for the mind. Although there’s nothing wrong with a sweet treat, too much refined sugar can seriously impact your mood.

To help prevent depression with the help of a healthy diet, seniors should:

• Eat foods rich in vitamins and minerals. Be sure to get plenty of leafy greens that are high in vitamins, fish that are rich in omega-3 fatty acids, and nuts and seeds filled with protein, fiber, and minerals.

• Avoid high-calorie foods that lack nutrients. Stay away from processed snacks and sweets, sugary drinks such as soda and fruit juice, fried food, fast food, and excessive amounts of alcohol. 

• Opt for low-cholesterol and low-fat foods. Stick to a diet rich in fruits, vegetables, whole grains, lean protein, and legumes. These foods reduce inflammation and oxidative stress in the body.

8. Drinking Plenty of Water

There are many reasons everyone, but especially seniors, should drink lots of water. Dehydration can contribute to mood changes, fatigue, and cognitive impairment—all symptoms of depression. Being well-hydrated is essential for optimal physical and mental health as we age.

Although not all scientists agree, it’s generally recommended that people drink at least eight cups of water per day. Some seniors may need less while others may need more, but eight is an easy number to remember and a standard hydration goal. Keep in mind that certain medications, including common prescriptions for treating high blood pressure, heart disease, asthma, and diabetes, may increase the likelihood of dehydration.

9. Taking Opportunities to Socialize

We’re social creatures, and that doesn’t change even as we get older. Staying social can be more difficult for seniors, especially after they retire or after the death of a spouse. Making sure your family member gets plenty of face time with their loved ones can absolutely help seniors avoid depression.

When it comes to our parents or loved ones, we want to make sure that aging doesn’t inevitably lead to loneliness and depression. Socialization has numerous benefits, including cognitive and mental health benefits, and there are plenty of ways to ensure your loved one has lots of quality time with friends and family.

Senior living communities are intentionally social environments with a lot of built-in ways to connect with others. If your aging parent lives alone, make sure they get regular visitors, even just for quick drop-ins. If they don’t receive visitors often, consider exploring a senior community, where opportunities for socialization are around every corner.

10. Accessing Community Resources

Getting out into the community is a great way to stay connected to the world around you, and that doesn’t change for seniors. If your family member enjoys going to local high school games or seeing community plays, keep it up! 

Want to get involved in the community but aren’t sure how? Start with your local library. You can get resources there about a variety of local organizations and groups. Whether you’re looking for a charitable organization or a social group of people who knit, walk, read, or something else—you name it, your community probably has a group for it.

11. Volunteering

What better way to spend quality time together than by helping others? Volunteering takes giving back to a whole other level—it’s about helping people and serving those less fortunate. Nothing feels quite as fulfilling as helping others in need. Volunteering is often an excellent way to get in some exercise and spend time outdoors. Participating in river or beach cleanups, shelter dog walking, marathons, and community gardening benefits both you and your surrounding neighborhood!

12. Pursuing Hobbies and Interests

Participating with your loved ones in activities they find meaningful can help them feel happier. It sounds almost silly, but it’s actually quite powerful. Research shows that participating in mentally stimulating activities or physical activities can have a positive impact on memory and improve thinking abilities. So, while seniors are doing whatever hobbies they love to do, they’re also boosting their memory and cognitive abilities.

How Senior Living Communities Can Help

There are many benefits and perks to senior living communities, and preventing depression in seniors is a big one. 

Staying Social

Staying social is of utmost importance when it comes to depression prevention. At the right senior living community, social circles are built into the culture. The right senior living communities are designed to increase meaningful senior socialization and enhance connections between neighbors to boost emotional, mental, and physical health. 

Our social circles get smaller as we age, which is why the companionship that comes with life in a senior living community is so important. The right community makes sure its residents get the companionship they need—and with all of Cedarhurst’s special programming and activities, the possibilities for new friendships are just a step out the front door every day.

Eating Well

Eating well is important at every stage of life. Food has to be not just appetizing and delicious but also nutritious. The Crafted by Cedarhurst℠ culinary program, which is available in almost every Cedarhurst community, is based on the belief that desirable, delicious food affirms good living. With always-available dining choices, daily specials, fresh soups, and tailored-to-you service, we make dining a delectable way to stay connected while also staying nourished.

Living the Best Possible Life

Seniors should always have a choice. Cedarhurst’s Living TRUE℠ program means a senior living community experience that offers:

• A respectful, individualized approach for each person
• Genuine, lasting relationships built on integrity and trust
• The perfect balance of safety and satisfaction
• Daily inspiration and excitement of the senses

Keep Your Family Member Engaged and at Ease at the Right Senior Living Community 

One incredibly effective way to improve mental health for seniors is to find them the right senior living community—one that can support all of their lifestyle needs, even as they change. This includes providing diverse social opportunities, nutritious meals, access to extracurricular activities, and virtually anything else your family member needs to thrive as they age.

At Cedarhurst, we take this responsibility seriously, tailoring our care approach to each individual to ensure the whole person is considered. Learn more about our holistic approach to aging and health in which every resident can feel safe, satisfied, and at home here at Cedarhurst. 

This post was originally published in April 2023 and updated in September 2024.