What is mental health care and why is it important?

In today’s fast-paced and hectic modern life, taking care of one’s mental health is increasingly becoming a concern and focus for many people. Good mental health not only contributes to a healthy body and happiness, but also serves as a guide for individuals to effectively fulfill their roles in society. In the following article, let’s explore the role and ways to take care of your mental health to maintain and improve your quality of life

1. What is mental health care?

According to the World Health Organization (WHO), mental health is a state of mental well-being in which every individual can cope with stress, realize their own abilities, learn and work effectively, and contribute to their community.   

Mental health is a state of balance both within the body and with the environment. Good mental health brings happiness, helps people develop their potential and strengthen their position in the community. It is also the foundation for building quality relationships and shaping the world in which we live.

Mental health manifests in various aspects, including mental disorders, psychosocial disabilities, states of distress, impaired mental function, or suicidal ideation. In Vietnam, up to 14.2% of the population suffers from 10 common mental disorders, of which depressive disorders account for 2.45% (according to data from the Central Mental Hospital 1 in 2014). Notably, it is estimated that 5 out of every 100,000 people commit suicide (in 2015).

Mental and physical health are two important components for developing overall health. There is an inseparable link between the physical and the mental. To illustrate, patients with depression have a high risk of developing chronic diseases such as diabetes, cardiovascular disease, and stroke. Similarly, people with chronic diseases may have an increased risk of developing mental illnesses such as stress, anxiety disorders,…

2. Why is taking care of your mental health important?

Taking care of your mental health is important at all stages of life, especially for middle-aged and older adults. This is because, in middle age, adults often face life stresses related to work, raising children, caring for parents, and relationships around them. As you get older (65 and over), life changes such as retirement, illness, bereavement, social isolation, or loneliness in old age can seriously affect your mental health.

According to statistics, about 14% of older adults aged 65 and over live with mental disorders. According to the World Health Organization’s (WHO) Global Health Estimates (GHE), mental illness accounts for 10.6% of total diseases in older adults, with depression and anxiety being the most common. In 2019, 27.2% of deaths from suicide were among people aged 60 and over. 

In addition to environmental impacts, physiological and cognitive changes also affect the mental health of the elderly. Data gathered from numerous studies reveal the following changes in the brain as people age:

• Some parts of the brain shrink, including those involved in learning and other complex mental activities.
• Neurotransmission between cells becomes less efficient.
• Reduced blood flow to the brain.
• Increased risk of inflammation when injured or sick.
• Decreased memory, loss of focus, difficulty performing multiple tasks simultaneously.

However, older adults can slow or minimize the extent of these changes by improving their physical and mental health. A study of nearly 3,000 older adults showed that those who practiced four of the five healthy lifestyles (physical activity, not smoking, not drinking heavily, following a Mediterranean diet, and participating in brain-stimulating activities) had a 60% lower risk of developing Alzheimer’s disease than those who did not engage in any of the above activities. This number is 37% for those who only practice two or three of the five healthy lifestyles listed in the study. In another study, older adults who regularly engaged in physical activity had a slower rate of cognitive decline than their less active peers.

Therefore, taking good care of mental health not only helps the elderly improve their quality of life but also helps improve brain function and increase alertness. Maintaining a positive attitude, participating in social activities, and exercising their brain will help the elderly feel more positive, connect with family and community to live a long and healthy life.

3. Effective ways to care for mental health

Mental health care can help the elderly manage stress, reduce the risk of illness, and increase energy. Here are some ways to care for mental health that the elderly can apply:

• Exercise regularly: Exercising for at least 30 minutes a day can help improve mood and health in the elderly. Some exercises you can try include walking, running, yoga, dancing, cycling, gardening, etc. You should start with gentle exercises, then gradually increase the intensity as your body adapts. 
• Eat healthily, have enough meals every day, and drink enough water: A balanced diet and adequate water intake can provide energy and improve concentration throughout the day. You should reduce your daily caffeine and alcohol intake to limit the effects on your nerves and brain.
• Prioritize sleep: Getting enough sleep is very important in the elderly because physiological changes in the body make it difficult for them to sleep and easy to wake up. Therefore, the elderly need to sleep on time and ensure at least 8 hours of sleep each day. At the same time, the elderly should limit exposure to blue light from electronic screens (TVs, phones), and ensure a warm and quiet sleeping environment to fall asleep more easily.
• Try some mental relaxation activities: Older adults can explore relaxation or wellness programs, apps, meditation exercises, muscle relaxation, or breathing exercises. Schedule these activities and other healthy hobbies like listening to music, reading, spending time in nature, playing with grandchildren, etc. regularly.
• Set goals and priorities: Not only the elderly, but each of us needs to learn to identify what to prioritize and learn to say “no” if we feel overwhelmed. Besides, everyone should be grateful and try to appreciate what they have achieved at the end of the day as a reward and motivation to progress more in the future.
• Practice gratitude: Remind yourself daily of the things you are grateful for, what you feel satisfied and happy with. You should specify these things and events by writing them down on paper and imagining them in your mind.
• Focus on the positive: Learn to identify and view events and things from a positive and optimistic perspective.
• Stay connected: Regularly communicate, talk, and confide in friends and relatives you trust. Research shows that talking openly with someone you care about can help improve mood. If you can’t meet in person, you can still stay in touch by making video calls or texting.

Taking care of your mental health is not only a necessary need to maintain a balanced life but also a decisive factor in happiness, work performance, and social relationship development. Hopefully, the information in this article will help you take care of your mental health effectively. Investing time in nurturing your spirit is the best way to nourish your body – mind – spirit, helping you relax and improve your health comprehensively.

References:  cdc.gov ; medicalnewstoday.com ; verywellmind.com ; nia.nih.gov ; nimh.nih.gov ; who.int