Playing Games May Help Boomer Women to Avoid Depression
Perhaps one benefit of being a boomer is longevity! We tend to live longer and healthier lives than our grandparents, and in many cases even our parents, did.
In addition to having more years to enjoy those things that bring bliss to our lives, we are usually able to maintain our independence well into our 80s and beyond.
For the most part, this is wonderful news. But longer, more independent living also means that many of us are living alone – often for the first time in many years – with friends and family not always nearby.
This isolation, along with such things as the loss of a partner or the management of a chronic illness, can put us at high risk for depression, which is more common than you may think.
More than two million, or roughly six percent, of us will suffer from depression at some point. And, our depression symptoms may go beyond feeling sad and include being exhausted, having trouble concentrating and irritability.
Games May Provide an Effective Depression Prevention or Management Tool
There are many things you can do, starting today, to help with depression. And as it turns out, one activity which may help with depression is playing games.
A good amount of research has come out recently on what benefit, if any, playing games such as Mahjong, Scrabble and Bingo, or doing crosswords, Sudoku or jigsaw puzzles, could have on boomer mental health. The answer is, “A lot!”
Mahjong, Board and Card Games
One recent study done by the University of Georgia suggested that urban residents in China who play Mahjong (a tile-based strategy game) were less likely to report feeling depressed.
Whether it was the game itself, or the social interaction it provides, that helped alleviate depression is unclear, but it most likely was a combination of both.
The benefits of social interaction for boomer mental health is well known, and the type of strategic thinking required to play Mahjong has been shown to help keep cognitive skills sharp.
The fun of playing can also trigger the release of endorphins, the “feel good” chemicals, in our brains which, in turn, can lift our mood.
Other games that score high on helping with mental health – both from a social aspect as well as exercising our brains – are chess, card games (think Bridge, Rummy, Crazy Eights and Solitaire), checkers and Backgammon.
Even such classics as Monopoly, Clue, word search and Wheel of Fortune can help ward off depression and improve your cognitive skills.
What I really found fascinating is that playing video games may also help reduce depression and give an overall boost to our mental health even when antidepressants haven’t worked.
In one report, for example, researchers suggested that playing certain computer games was just as effective as the well-known antidepressant Lexapro at reducing depression symptoms.
Even more surprising was the finding that participants in this study started to experience positive results in just four weeks rather than the 12 it usually takes for medication to work.
An added benefit of playing video games was that participants also showed improvement in cognitive skills and, specifically, executive functions. So, the next time your grandkids are playing video games at your place, instead of telling them to stop, you may want to join them in the fun!
How to Make the Most of Playing Games
Here are a few tips on how to maximize the value of games for managing or preventing depression and mental health in general.
Choose Your Favorites
Pick a game you like and enjoy playing since that will increase the probability you will stick with it. If you really hate word games, don’t play them.
Diversify Your Choices
Pick a variety of games – some that you can play alone and some that you can play with others, either face-to-face or online, to expand your social network.
Try Games You Can Grow with
Look for games that offer different difficulty levels so that you can start out on an easier level and progress to harder ones as you get better at the game.
Make Use of All Game Options
Lastly, keep in mind that many games have online versions that you can play on your computer as well as “app” versions that you can play on your smart phone or tablet. With all the options today, your choices are almost limitless.
Don’t Forget about Nutrition
Playing games is only one part of what you can do to prevent or better manage depression. The other is to make sure that your brain is getting all the nutrients it needs, and in the right amounts, to reduce your risk of developing depression.
If you already have depression, a good balance of nutrients may reduce the likelihood of it getting more serious. In fact, scientists have come up with a scale that may help you choose which foods to eat for improving depressive symptoms.
Here is a short list of brain-essential nutrients for preventing and treating depression, and foods that are great sources for them:
- Omega-3 fatty acids: fish, flaxseeds, walnuts, kale, brussels sprouts
- Magnesium: dark leafy greens, nuts (cashews, peanuts, almonds), brown rice
- Calcium: dairy products, dark leafy greens, chia seeds, sardines, tofu
- Fiber: raspberries, pears, whole-wheat pasta, lentils, artichokes, green peas
- Vitamins B1, B9, B12:
- B1: beef, liver, oranges, oats, legumes
- B9: legumes, citrus fruits, bananas, grain products
- B12: beef, chicken, eggs, fish and dairy.
- Vitamin D: sun exposure, fortified cereals and fortified OJ, egg yolks, mushrooms
- Vitamin E: sunflower seeds, almonds, spinach, safflower oil
There is evidence that, as women, we may need a larger spectrum of nutrients to support mood, compared to men. For boomer women, it’s especially important to focus on nutrient-dense foods that will help ensure our brains are getting the right nutrients in the right amounts.
Of course, if you have been diagnosed with depression, you should not make any changes to your current treatment program without first talking with your healthcare provider.
What are you currently doing to avoid isolation, depression and to keep mentally sharp? Are you concerned about developing depression and, if so, have you spoken with your healthcare provider about it? Please join the conversation.