How Can I Improve Emotional Wellness at Fifty Plus?

In our series of articles looking at the holistic health approach for the over fifties age group prevention over cure, to celebrate international Emotional Health Week (24th-28th February 2025) we are going to take a closer look at how you can improve emotional wellness as well as mental health age over 50.

Whilst Mental Health covers the whole functioning of our mind and how well we process life's experience's and interactions (the hardware), emotional health is more focused on the feelings and emotions that come to the surface whilst we process the data (the software). They are different entities but are inexplicably intertwined, i.e. if thoughts are processed incorrectly then our emotional responses to a situation are always going to to be skewed. In short, to effectively look after our emotional health at fifty plus, we need to start by taking good care of our mental health.

Mental Health in the Over 50s Age Group

Research shows that anxiety and depression is common over fifty, with nearly half of people aged over 55 stating they have experienced bouts of depression and or anxiety, with 1 in 5 people saying their symptoms had gotten worse with age (NHS).

Why does Poor Mental and Emotional Health Affect Older People?

It's important to note that in older people health issues such as, cancer, heart attack, cognitive decline or infection can all manifest as depression, so its always recommended to speak to your GP about any symptoms you are experiencing (NHS).

This stage of life often brings new challenges, including retirement, loss, changes in relationships, and health-related issues, all of which can contribute to us feeling sad or anxious (NHS). Therefore, it is essential to explore a holistic approach to our mental health in order to achieve better psychological wellness.

How Can We Boost Emotional Wellness at Fifty Plus?

Apart from the traditional ways to treat depression and anxiety, such as medication and talking therapies, there are many additional strategies and lifestyle changes we can adopt to positively manage our thoughts and feelings as we navigate life post-50.

Engaging in physical activity can have a profound impact on how the brain functions, and subsequently, how we then manifest our emotions. Exercise releases endorphins, that help release stress. To increase the likelihood of maintaining a consistent routine, it is important to find an activity that you enjoy.

Activities such as yoga, swimming, or gardening, can significantly reduce symptoms of depression and anxiety. If the weather is poor (which is often the case here in the UK), taking up an indoor sport, such as tennis or badminton is a good option. There are also compact exercise devices you can have in your home for when you really don't feel like going out!

Being outdoors in nature (whatever the weather) can be really beneficial for our mental health. Expert conducted research found that spending at least 120 minutes outdoors per week resulted in better physiological health. Further research has revealed that being in natural surroundings can improve a persons mood, self esteem, and cognitive function, whilst also reducing stress.

Scene showing a river in a forest, sunlight filters through the trees onto perfectly balanced stone stacks mirrored in the water

A Healthy Diet Maintains Mental Wellbeing

Eating a balanced diet is another vital step in the holistic mental wellness journey post 50.

A recent study into depression in older populations found that many older people lack adequate nutrition and so can become malnourished. The study found that a better diet and higher BMI resulted in less depressive symptoms. Fruits, vegetables, whole grains, and lean proteins are all nutrient rich, and can positively influence mood and energy levels for those in midlife and beyond. Omega-3 fatty acids, found in foods such as flaxseeds, fish and crustaceans, have been linked to lower rates of depression. In fact many published studies have found supplementation with Omega 3 to significantly improve depressive symptoms.

In addition, dehydration leads to low energy and poor focus, and can also make you crave unhealthy foods, so it is important to stay hydrated. The Eatwell Guide recommends we drink 6-8 glasses of fluid a day.

Limiting your intake of sugary and processed foods can also help. Inconsistent blood sugar levels (associated with refined and processed foods) have been linked to mood disorders, and high carb foods can result in bloating which in turn leads to brain fog and impaired mental clarity (BBC).

Array of colourful fruit, vegetables, grains and protein, representing a balanced diet

Social Support Fosters Better Emotional Health As We Age

Building and nurturing strong social relationships can help us positively navigate our mental health. Engaging in activities that encourage us to be social such as joining clubs, or volunteering can help give us a new sense of purpose and belonging. This can be particularly important during our later years as we experience life changes, for example, our children leave home, or we retire. Taking time to pursue creative hobbies and interests can give us a renewed sense of accomplishment and help banish negative thoughts. However, not everyone feels comfortable joining a new group in person, fortunately new research has pointed to the fact that even virtual connections (via joining social media or online groups) can help to combat feelings of isolation and boost the self esteem of people over 50, thus improving emotional wellbeing and ultimately mental health.

Make Time For Meditation

Setting aside time each day for relaxation and mindfulness can lead to greater emotional resilience, promote a sense of calm and give us a more positive outlook on life. Mindfulness and relaxation techniques, such as meditation, yoga, deep breathing exercises, or tai chi, can also be beneficial. Some simple mediation techniques can be found on the NHS website.

Woman practising Yoga at home

Quality Sleep Boosts Emotional Wellness after Fifty

Lastly, quality rest is fundamental to emotional well-being. Poor quality sleep in the over fifties age group can be both a by-product, and a cause of depression. With 50% of older adults experiencing symptoms of insomnia. Age UK state"although sleeping patterns change as we age, chronic sleep problems should not be regarded as an inevitable or normal part of the aging process".

Establishing a good bedtime routine can improve sleep quality; The Sleep Charity provide a useful fact sheet for Sleep Advice For Over 50s.

For peri and menopausal women, there are many factors that lead to poor sleep. Fluctuating oestrogen levels (which are linked to serotonin release), night sweats, bladder issues i.e. waking multiple times to go to the loo, low blood sugar levels and restless legs can play a part in not getting enough sleep. These symptoms can be treated with vitamin and herbal supplements, for example, sage for night sweats, and magnesium for restless legs. For bladder issues, dehydration can make you feel like you need to use the loo, having a very small glass of warm water before bed can help with this, as can having a light snack say 1.5 hours before bed can help to regulate blood sugar through the night. Occasional insomnia can also be treated effectively with herbal supplements containing L-Tryptophan, however you should always see your GP for advice about your symptoms and how to manage sleeplessness longer term.

Conclusion

For people aged fifty plus using a holistic approach that encompasses various aspects of health such as exercise, relaxation, nutrition and getting a good nights sleep is essential for achieving overall well-being. When used together, each component plays a critical role in maintaining mental and emotional wellness over the age of fifty. Exercise for instance, not only helps build strength, balance and endurance, it also helps release endorphins, natures own mood enhancers. Combining this with balanced nutrition means the body is better equipped to function optimally. Moreover, relaxation techniques, such as yoga, mindfulness, and meditation can help lower stress levels, this in turn promotes a sense of calm and lets you re-charge. Lastly, achieving a good nights sleep is fundamental to emotional wellbeing over 50, as during sleep the body heals and regenerates.

By integrating all of these elements into your daily routine, you can foster a lifestyle that not only keeps you physically fit and well as you age, but one that also actively promotes emotional wellness and better mental health fifty plus.

Disclaimer: This content has been produced purely for educational and informational purposes only. It is NOT intended to replace the advice, diagnosis or treatment of Healthcare Professionals and Medical Guidelines.

Next week, in honour of National Nutrition Month, we will be taking a closer look at how we can use diet and nutrition to prevent and manage common age related health conditions.