Stress takes a toll on the body, weakening the immune system and leaving the individual vulnerable to heart attack, stroke and other health problems. It may affect eating, sleeping and drinking habits. Suicide rates increase; depression and substance abuse are common in late life. Seniors who do well in late life usually have a mature outlook that allows them to change what they cannot accept and accept what they cannot change.
A person with a chronic illness such as arthritis can reduce stress by taking an active part in managing the condition–eating a healthy diet, taking the medications and participating regularly in water aerobics and stretching. Even the pressure on a caregiver can be eased with changes in routine and attitude. For example, a caregiver who was losing touch with friends and becoming isolated as a result of his 24-hour-a-day duties caring for his/her spouse with Alzheimer’s disease. The solution was adult day care, allowing time to get away from caregiving and resume the rest of his life. A certain amount of illness and loss are to be expected in late life, and those who are realistic about expectations may adjust better when problems occur. On the other hand, it’s important not to pamper yourself on the basis of generalized age-related limitations.
Exercise is even more important in late than in early life because it strengthens bones, builds muscles and improves balance. By doing this, you are protecting against the falls and broken bones that send many seniors to the hospital or nursing home. It is proven that even men and women in their 80s benefit from strength training with weights. Regular exercise also reduces stress, evens out mood, aids in sleep and builds self esteem.
Cortisol and other hormones released in response to environmental stress rise higher and remain elevated for a longer time in persons age 60 and over. These hormones can weaken immunity and lead to weight gain, health problems and premature aging.
Alcohol increases production of stress hormones, and the psychosocial problems that accompany substance abuse create even greater environmental stress. Turning to alcohol to deal with stressful feelings, at any age, is harmful.
Family, friends and the patient’s physician should be alert to signs of alcohol or substance abuse. Seniors are more vulnerable than younger persons to a stress-induced pattern of problem drinking, and studies indicate that more than 25 percent of alcoholics develop the disease for the first time after age 60.
While stress can certainly cause or aggravate health problems, doctors should also be alert to the possibility that a medical problem, rather than life events, may be ultimately responsible for the exaggerated stress reaction. Thyroid disease, diabetes, pancreatic cancer, infections, heart disease, sleep apnea and anemia can all contribute to symptoms of depression or anxiety. Fifteen to twenty percent of Americans age 65 and over suffer from significant symptoms of depression. The suicide rate doubles for persons over the age of 60.
Stress is a challenge for nearly all seniors. Steps you can take to battle it include:
- Exercise: Physical activity reduces production of stress hormones and increases production of mood-elevating substances.
- Social activity: Seniors who stay in touch with family and friends are healthier physically and mentally than those who become isolated. Volunteering for community organizations is an excellent way to build and strengthen social support.
- Use your brain: Read, do crossword puzzles, take a class at your local university or community college. Memory, concentration and mental ability all require that you continue to use your brain.
- Fight depression: If you have symptoms of depression, talk to your doctor. You can fight depression by staying active, eating a healthy diet and avoiding or cutting back on depressants such as alcohol or sedative medications.
- Quit smoking: Smoking increases the risk of mental decline as well as physical illness.
Relax with controlled breathing, progressive relaxation, meditation, yoga or simply by positive thinking.
Whatever the cause, stress cannot be allowed to go unaddressed for long. Persons who learn to manage stress are those most likely to live a long satisfying life. In battling the challenges, strong spiritual beliefs, an optimistic attitude and a good sense of humor are definite assets. Even more important may be the social support of family and friends.
Casey M. Valiente, PharmD
