Hello, lively readers! In this issue:

• The three pillars of aging well

• But wait! There’s more.

• We want to put you to sleep

• The Big Veg King of gardening

• And now, a word from Cher

The Three Pillars of Aging Well

It’s never too late to start living with intent

Have you been to a class reunion and noticed how well some people have aged, and how old others look? It can be shocking at times.

Aging is a natural process that affects us all, but how we age varies. Yes, genetics plays a role. But research is finding that certain lifestyle factors have an overwhelming impact on how we age physically and mentally. The evidence points to three foundational pillars that support how well we age:

Pillar 1: Physical Activity

Regular movement is perhaps the single most powerful tool for maintaining health as we age. Exercise preserves muscle mass, bone density, and cardiovascular health. It also improves balance and reduces the risk of falls.

Consistency is key

Even moderate activity like daily walking can improve longevity and quality of life. The trick is finding activities you enjoy enough to stick with it. If you’re just beginning, much depends on your current health and fitness, so ask your healthcare professional for recommendations.

Look for opportunities

Many hospitals , organizations, and local governments offer various workout classes. Side benefit? You may meet new friends. Also, check out online classes on YouTube and Senior Planet.

Pillar 2: Nutrition

There’s truth to the adage that we are what we eat: our food choices ultimately shape how well our bodies function and repair themselves. More on this to in our article next week on the MIND diet, a brain-healthy way to eat that combines the Mediterranean and DASH diets for the ultimate in flexibility. So stay tuned!

• A diet rich in assorted plant foods, healthy fats, and quality lean proteins provides the nutrients needed to maintain health on a cellular level and fight inflammation.

• Equally important is to minimize processed foods, excess sugar, and alcohol. These can accelerate aging processes.

• Hydration also becomes increasingly critical as we age. Try using a Spark water bottle or an app like Water Minder to remind you to take a few sips throughout the day.

 Pillar 3: Social Connection

One of the more surprising elements of aging with intent is having meaningful human connection in our lives. This helps to lower the rate of depression, cognitive decline, and even mortality. When we interact with friends and family, we create a sense of purpose and emotional strength. This becomes a lifeline as we age and face challenges.

But wait... there’s more

What are some other things you can do to improve how well you’re aging?

• Exercise your brain. Look for mental exercises like engaging in activities that are challenging . That includes learning a new skill or language, working on puzzles, or reading. 

• Get regular medical checkups. These are important for early detection and management of potential health concerns. So, rather than stressing about your health, be proactive. There may not be anything you have to worry about.

• Use stress management tools like meditation, yoga, or deep breathing can help manage stress levels. Ever heard of forest bathing? It’s a guaranteed stressbuster.

• Work on your skin care regimen. Good nutrition, hydration, exercise, and sleep are reflected in our skin. Learn how you can keep your skin looking younger… naturally.

There are benefits to aging with intent: 

• Happiness. Research suggests that people tend to feel greater happiness as they age past 50. 

• Fewer colds. Older adults may experience fewer common colds than younger people. 

• Brain plasticity. The brain never stops evolving and making new connections, so learning new things is possible no matter your age. 

• Sleep. Quality sleep is crucial for maintaining overall health and cognitive function as you age. Need some tips? Read on.

Sweeter dreams

Little feels as good as waking up after a solid night’s rest. And for good reason. Sleep allows the body to repair itself, improve memory, balance emotions, and maintain peak brain function. Adequate rest – between 7 and 10 hours a night – also reduces the risk of chronic diseases like heart disease and diabetes. And throughout the day, it's central to the body functioning properly. 

As we age, our sleep patterns change. Try these tips to improve the quality of your sleep:

Sleep habits:

• Maintain consistent sleep/wake times

• Avoid afternoon naps

Bedroom environment:

• Keep it dark, quiet, and cool

• Consider a sleep mask; some come in styles for the position you sleep in

• Remove electronics

• Use comfortable bedding and pillows

Diet and exercise:

• Avoid caffeine and alcohol in evenings

• Exercise regularly, but not before bedtime

Consider:

• Melatonin supplements for falling asleep with your doctor’s approval

• Consulting a doctor for persistent problems

• Pre-bedtime relaxation (bath, reading, music)

• Avoiding late meals

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Is that a carrot in your pocket?

In his 70s, Gerald Stratford found fame for becoming the “Big Veg King” of gardening. While not completely new to social media at the time, Gerald’s gardening posts went viral among people in lock-down, in a large part because of the remarkable the size of his vegetables.

Among his achievements are a 150-pound pumpkin, a nine-pound cucumber, and three-feet-long carrots.

He’s not only loved across multiple social media platforms, but is also planning a book and who knows what else?

Maybe your hobby is the next to blow up!

Learn more: Instagram @stratfordgerald (link) | YouTube Interview 

If I could turn back time

Today you can make your mind a little wiser and your body a little healthier.