Consider Volunteering: Your Brain May Benefit!

Numerous studies suggest that staying social may benefit your emotional wellbeing and neurological health as you age. Finding a sense of purpose also is important—one 2015 study found that older adults who reported having a sense of purpose and direction in life tend to live longer than their peers. Volunteering can bring these elements together, says Judith Neugroschl, MD, assistant professor of psychiatry at Mount Sinai. “Volunteering in your local community engages you socially, helping to combat depression and isolation if you live alone,” she observes. “It may enable you to continue utilizing knowledge you’ve gained across decades, as well as skills that depend on memory. You also can gain a sense that you are needed by others in your community, as well as broaden your horizons by engaging in new experiences.”

Physical Benefits Too Maintaining physical function is one of the keys to successful aging. “Limiting disability and preserving mobility is vital to help reduce mortality among seniors,” Dr. Neugroschl confirms. “Volunteering may help because it keeps you active.”

A 2016 study (Journals of Gerontology, Series B: Psychological Sciences and Social Sciences) found that older adults who volunteered for up to 100 hours per year (about two hours per week) experienced a reduction in the extent to which chronic conditions such as arthritis affected functional abilities like walking a block, climbing a flight of stairs, stooping or kneeling, picking a dime up off the ground, and lifting or carrying 10 pounds. Volunteering for 100 hours or more was associated with fewer subsequent functional limitations.

Finding a Volunteering Position Dr. Neugroschl recommends that you think about things you enjoy when it comes to identifying volunteer opportunities. “If you’re passionate about a cause, such as the environment, seek out options in that field,” she advises. “Or perhaps you might want to work with the homeless, with other seniors, or with animals.”

Also think about whether you have specific professional experience you can utilize. “For example, you might be a retired teacher who can help children practice their reading at a local school, an attorney who can provide legal advice to a non-profit organization, or an accountant who can help a charity or your place of worship with financial matters,” Dr. Neugroschl says. “Do you want to be outside and physically active, or office-based? Are you open to trying a range of tasks, or do you prefer a single responsibility?”

Setting Realistic Limits It’s important to set realistic limits on volunteering. A 2014 review of 73 studies including adults age 50 and older found that health benefits may depend on a moderate level of volunteering—and as with the 2016 study we reference, the “sweet spot” appears to be about 100 annual hours. “Previously you may have worked long hours, but this might not work for volunteering,” Dr. Neugroschl says. “Start small, with one or two sessions, and take it from there.”

Other Ways to Preserve Brain Health Research also shows that your brain health may benefit from an overall healthy lifestyle that helps to control cardiovascular risk factors like high blood pressure, high cholesterol, and obesity. “Eat a diet high in fruits and vegetables, whole grains and healthy fats, and try to limit your intake of refined grains and saturated fat,” Dr. Neugroschl advises. “Exercise is key too—the strongest evidence that you may be able to preserve your brainpower as you age centers on the benefits of exercise.” Aim to get at least 30 minutes of brisk exercise at least three days per week (preferably every day), and also engage in strength training exercises with weights or resistance bands every second day.   

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