Life is full of challenges, which unfortunately do not stop as you get older. But while sadness and worry are inevitable from time to time, it is important to prioritise your mental health if these feelings stop you from living life to the fullest.

For seniors, mental health is a crucial part of their overall health and wellness. However, depression is a common condition, affecting up to 15% of those aged 65 and over.

Typically, this may be triggered by the following:

• chronic illness;
• bereavement and grief;
• weakening physical capacity;
• loss of independence;
• financial worry;
• social isolation.

Without good mental health, many older people are at an increased risk of developing psychological or neurological disorders. In some cases, they can even experience substance abuse problems. And emotions derived from these issues can chip away at your confidence and self-esteem.

Therefore, as you enter your twilight years, you would be well advised to develop strategies that promote good emotional and physical health. Here are some ways to do that.

• Eat healthily

What you eat plays a significant role in the health of your brain and the way it functions. So try and add more minerals, vitamins, fibre and healthy fats to your diet.

Research has shown that those who maintain healthy eating patterns tend to deal better with stress, have a higher level of concentration, and enjoy a more positive outlook.

Aim to reduce your intake of fried foods, processed meats, pastries, high-fat dairy products, refined cereals, and sweets. Instead, go for more fruit, vegetables, fish, and fibre-rich grains.

• Get enough sleep

Getting enough sleep is crucial. When you sleep, you go through a cycle of four stages that plays a part in maintaining and enhancing the health of your brain.

Not only does this help you to think and learn better, it maintains your memory and has been proven to have a powerful effect on your mental and emotional wellbeing.

When you get enough sleep – in particular REM sleep – the brain processes emotional information much more effectively.

Sleep also improves your powers of emotional reactivity and your general mood, as well as reduces the risk of suicidal tendencies.

• Be active

There is a clear link between good physical and mental health, so it’s important to exercise regularly and generally stay active.

Doing this has been proven to diminish symptoms of anxiety and depression as your body releases chemicals such as serotonin and endorphins, giving a quick boost to your mood.

It also gets you out of the house, thus reducing any feelings of social isolation and loneliness, and giving you the opportunity to interact with other people.

As a bonus, your sleep patterns may also be enhanced, too.

• Visit nature

Whether a stroll in the local park, a hike in the woods, or a simple walk around the nearby lake, immersing yourself in nature has benefits.

It can put you in a better mood, lower your levels of stress, improve your attention span, and reduce the chances of psychiatric disorder.

As such, whenever you can, try and get out into the great outdoors. Seniors who do generally experience a greater sense of calm, increased joy, and a more positive outlook on life.

• Build relationships

At all stages of life, having good relationships goes a long way towards maintaining your mental wellbeing. This is especially true for seniors who may no longer have the network of friends, family, or work colleagues they once had.

Although it will take a bit of effort, if you invest the time and effort in developing friendships with others, it can open significant doors for you.

This could range from going out more and trying new experiences, to developing a network of people who can assist you in a time of need.

• Cut toxic people out of your life

While you are making the effort to spark new friendships, be sure to cut out toxic people from your life as much as possible.

Such persons can cause you a lot of stress and emotional difficulties, which is an avoidable factor you do not need to take on.

If you can’t completely cut them out of your life, at the very least, try and limit contact with them. A good way to do this is to fill your life with interesting and fun experiences, and spend more time with the people whose company you enjoy.

Alternatively, get a pet!

• Find a purpose

After retirement and especially when your children have left the nest, one can start to feel a bit lost. This can affect your sense of self-worth, in turn impacting mental health.

This is why it is important to find a purpose. Produce artwork to sell at bazaars, write an informative blog (keeping up to date with trends such as digital technology can be useful), or volunteer at your local charitable or religious organisation.

Looking after a cherished pet can also help you to feel wanted, loved and needed. Whatever you decide to do, do it with gusto.

• Reduce stress

Everyone gets stressed when life throws a curveball. But when you get older, the more stress you endure, the greater your risk of depression and anxiety.

This is because any issues that may arise tend to be given a more prominent place in your thoughts than they should.

Therefore, take steps to reduce stress by cutting out or limiting exposure to the causes behind it, postponing potentially stressful life changes such as moving home, and spending more time doing the things you enjoy.

•  Seek help

If you find yourself struggling, it is important to seek help. Mental health issues are never something you should deal with alone; so, where possible, talk to family members or friends.

Alternatively, confide in a professional who can guide you back on the path to living your best life.

Dennis Relojo-Howell is the managing director of Psychreg and host of ‘The DRH Show’. Connect with him on Twitter @dennisr_howell.