October 10 is World Mental Health Day, always an important topic when it comes to our overall health and wellness – and also, unsurprisingly, our lifespan. In fact, medical experts say that untreated mental illness can cut a whopping 10 to 20 years from a person’s life expectancy. 

Research has consistently demonstrated a link between poor mental health and a shorter lifespan. A comprehensive meta-analysis published in The Lancet in 2023 found that people with mental health disorders have a “substantially” higher mortality rate compared to the general population.

The intricate interplay been mind and body

One of the primary ways mental health influences longevity is via its impact on our physical health. Chronic Stress, a common feature of many mental health conditions such as Depression and Anxiety, triggers a cascade of physiological responses that can contribute to serious health problems, such as cardiovascular disease, Diabetes, and immune dysfunction. Over time, these conditions can significantly shorten lifespan if left unmanaged.

In light of these findings, it’s clear that mental health deserves greater recognition and prioritization in our quest for longevity. Investing in mental health services, destigmatizing mental illness, and fostering supportive environments are crucial steps toward promoting well-being and extending lifespan. Integrating mental health screening and interventions into primary care settings can help identify and address mental health issues early on, preventing their escalation.

Self-care strategies

Is there also something we can do, ourselves, to protect and enhance our psychological and emotional health in our day-to-day lives? The answer is yes! Here, we dive into 9 expert tips to enhance mental well-being through self-care.

1. Stay physically active: We’ve reported here and here on how regular Exercise can boost physical health, but it also offers big benefits on mental well-being. Engaging in activities like walking, swimming, or Yoga can improve mood and reduce stress, among other benefits.
2. Maintain social connections: We’ve identified “Attachment” as one of the 7 A’s of Superaging in our book, and for good reason. Social isolation often leads to loneliness which is a significant risk factor for mental health issues, such as anxiety, depression and suicide. It also increases risk of premature death from all causes, according to the Centers for Disease Control and Prevention (CDC). Make an effort to stay connected with friends, family, and professional or community groups. Joining clubs and Volunteering can also provide opportunities for meaningful interactions.
3. Prioritize Sleep: Quality sleep is key for mental and physical health. Establishing a regular sleep schedule and creating a relaxing bedtime routine and sleep environment can promote restorative sleep patterns. And did you know that certain foods can help you to get those healthy zzz’s? Find out more here. 
4. Practice mindfulness and relaxation techniques: Meditation, deep breathing exercises, and progressive muscle relaxation are great de-stressors. Incorporating these practices into your daily routine cultivates a sense of calm and balance. 
5. Maintain a healthy Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins provides a myriad of overall health benefits. Limiting intake of processed foods and sugary snacks can also help stabilize mood and energy levels. (See our list of top longevity foods.)
6. Find hobbies you love: Pursuing activities that bring joy and fulfillment does wonders for mental well-being, whether it’s gardening, painting, reading or dancing. Keep your curiosity and take on projects outside your comfort zone; learning new skills can keep you feeling intellectually stimulated, as well as give your brain health a boost. For instance, we’ve reported here on how taking up a musical instrument is linked to improved memory. 
7. Practice gratitude and positive thinking: Cultivate an attitude of gratitude by focusing on the positive and expressing appreciation for the blessings you have. Experts say the ability to shrug off life’s small frustrations can go a long way in stressing less and improving overall mental well-being – which can contribute to a stronger immune function and better cardiovascular health. (Not a natural optimist? Find out how to become one here.)
8. Embrace self-care rituals: Make self-care a priority by carving out time for activities that nurture your physical, emotional, and spiritual health. Whether it’s taking a relaxing bath, enjoying a cup of tea, or spending time in nature, finding moments of tranquility and self-reflection can promote inner peace.
9. Seek professional support when needed: Last but not least, don’t hesitate to reach out for help if you’re struggling with mental health issues. Therapists, counselors, and support groups can provide valuable guidance, support, and coping strategies tailored to your needs.

By incorporating these tips into your daily routine, you can proactively protect your mental health as you age, leading to a happier and healthier life.

Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.

David Cravit SuperAging News

Our mission is to curate the avalanche of news, research reports, expert advice and other content about longevity and healthy aging, to give our readers a practical blueprint for "getting older without getting old." In a short period of time, we have seen steady audience growth and, in particular, strong growth in our social media presence, which is now generating over 200,000 impressions a month. We offer a mix of original content and links to useful content from a wide range of sources.