by Linda Fodrini-Johnson, MA, MFT, CMC
We all want to have the highest quality of life possible as we age. I am often asked what the keys to a positive aging experience are as we approach our “golden years”. The keys are relatively simple, but require consistent practice to make the lifestyle changes that will work for you in the long run. Remember, it took a long time to develop the habits you need to change, so give yourself a break and be patient!
- Exercise is a primary need to keep our bodies healthy, maintain weight, mobility, flexibility and energy. About 30 minutes a day should be your minimum goal. Try to infuse your routine with stretching, balance and strength producing activities. Start walking – it might be only 15 minutes twice a day to start. Then add a class or group activity to help motivate you.
- Healthy Diet. New research is recommending that we eliminate or reduce red meats and eat more fish and lean meats like chicken. Also, adding more plant-based proteins as a substitute for meats has been suggested. Increase your fruit and veggies to 6-8 servings a day. Try for one at each meal and for snack time. Add or replace fats in your diet with avocados, olive oil and nut butters. Attempt to eat a whole grain (not whole wheat) with each meal as well. Don’t forget to hydrate with 6-8 cups of water or herb teas. Reduce sugar and salt intake. Eliminate all processed foods, and if possible, buy organic when available and avoid all Trans Fats (often found in crackers and other prepared foods). Caution, before making major diet changes consult your physician.
- Research is showing that lack of social contact either by choice or inability to get out could be more damaging to our health than even smoking! So, join a group in your community and start to make new friends, classes are also a good way to meet new people. Pick up the phone and invite someone to go to a movie or just out for a coffee with you. Part of socialization should stimulate your brain – so if you don’t do computer games or other types of brain exercises, learn about anything you want, but exercise that brain!
- Stress is part of life, and those who have lived a long life report that though they have had major stressors and losses in their life, they’ve done their grief work and moved on. Managing stress is protective of brain function and overall health. That means forgiving those who have offended you and forgiving yourself when you have not been kind. Gratitude is essential as well – try to go to bed every evening and be thankful for some part of your day or life. This short period of focus gives your life balance. Mindfulness is a new term for just “being” – letting your mind and body take a break from doing and thinking. You can do this by doing focused breathing exercises, meditation, prayer, yoga, Tai-Chi and other related activities – but make this time part of every day.
Make your life the best it can be – be the person you were meant to be and let joy and good health be with you until the very last day of life.