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But growing old isn’t the problem for most people; it’s feeling old. 

Old age can usher in a new era of aches, loss of independence, loneliness, and cognitive decline. 

Although we can’t keep from growing old chronologically, we can slow the sands of time biologically, at least to some extent, by practicing certain habits that keep us looking and feeling young, strong, and vibrant! Here’s how.

1. Meditate Daily

Stress wreaks havoc on the body. Hormones like cortisol and adrenaline severely impact your mental, emotional, and physical health. And they’ve been linked with chronic diseases, like depression, high blood pressure, heart diseases, and dementia.

Meditating slows the effects of stress. Start with five or ten minutes to feel an immediate difference; you’ll be hooked.

One of the most important aspects of meditating is breathing deeply to soothe hour nervous system. Don’t worry about clearing your mind; accept whatever thoughts pop into your head. 

Although there’s a lot of talk about meditation, not much is said about the Bible and meditation. But, many Believers like to meditate on a favorite promise while practicing their deep breathing. 

Others will repeat a certain word or phrase to focus their mind or pray.

2. Volunteer

Helping others is a great way to stay young at heart because it feels good, and you’re making a real difference!

Research shows that your brain releases oxytocin whether you help your best friend or a stranger. Oxytocin is a ‘feel-good’ hormone that brightens your mood and reduces the effects of cortisol.

But another great thing about volunteering is that it boosts feelings of self-worth and confidence because it gives you a sense of purpose, which makes you feel good about yourself and your life. 

Lastly, volunteering is a great way to expand your social circle and stay connected to people with similar interests, strengthening your ties to the community.

3. Be Physically Active

Okay, you knew this one was coming. Exercise is a great way to slow the sands of time and maintain functional independence.

You don’t have to spend hours at the gym or on a bike. It can be something like walking, yoga, or tai-chi – activities that reduce stress while strengthening your body.

Some studies indicate that yoga and tai-chi may rejuvenate the immune and digestive systems.

Another great thing about physical exercise is that it protects cognitive functioning by increasing blood flow to the brain and flooding it with oxygen. 

 Other forms of anti-aging workouts include:

• Swimming
• Arm and leg crosses
• Walking
• Low-impact cardio routines
• Standing calf raises

4. Eat Better

Eating the right food most of the time is one of the best ways to look and feel young. 

Getting the necessary vitamins and minerals lowers the risk of chronic diseases like cancer and Alzheimer’s.

Pomegranates, berries, leafy veggies, cruciferous vegetables, and nuts are great examples of ‘superfoods.’ 

Superfoods contain high levels of antioxidants, amino acids, and loads of vitamins and minerals.

Eating the right amounts will help you sleep better, strengthen your immune system, and boost memory!

5. Drink More Water!

Drinking water and staying hydrated keeps your cells supple and healthy. Did you know that people who drink large amounts of water tend to have fewer wrinkles and soft lines than people who don’t drink enough water? 

Some drinks, such as green tea, can lower the risk of certain types of cancer. Several studies indicate that drinking at least one cup a day boosts concentration and memory and keeps your brain sharp.

You Can’t Stop Time, But You Can Slow Its Effects…

Everyone grows old; some age faster, some slower. But by practicing these easy habits, you can enjoy a youthful spirit, a positive outlook, a stronger mind, and a much younger body that allows you to live your best life well into the golden years. 

Photo by Mauro-Fabio Cilurzo on Unsplash

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Finding happiness in retirement goes far beyond relaxing in your chair and sipping your favorite beverage. Here are six crucial tips to enjoy retirement more.

Safeguard Wealth With Budgeting

Everyone knows that money can’t buy happiness (people with money might respectfully disagree), but it’s essential for a happy and stress-free retirement. A study by the Center for Retirement Research at Boston College on what makes retirees happy reaffirms the importance of money. 

Please don’t do what many people do: go on a spending spree when they finally access their nest egg, only to end up penniless a few months later. 

Remember, you must take charge of your accumulated wealth and spend it wisely because your days getting a paycheck every couple of weeks are over. 

Structure & Routine

You are free to do whatever you wish when you retire. No more alarm clocks, rush hour traffic, or clocking-in. Freedom! But with great freedom comes great responsibility. So avoid slipping lazily into unhealthy patterns that are detrimental to your health and well-being. 

Doctors recommend following a healthy and productive routine that includes your favorite activities and any recommended healthy activities to prevent this from happening. By structuring your day with a routine that guards your priorities, you will avoid feelings of purposelessness that so many retirees feel within a few months into retirement.

Stay in Touch

A study by the University of Chicago revealed that feelings of extreme loneliness increase a retiree’s chances of early death by as much as 14%!

Retirement can remove you from most of your social networks if you’re not careful, drastically reducing the amount of social connection you experience daily. 

Make an effort to stay in touch by reaching out and staying in touch with your friends. Volunteer. Participate in a faith community. Enjoy group classes at the gym. The effects of extreme loneliness can be deadly. 

Engage Life!

You have a purpose. Live your life! You have a role to play. Maintain an active presence in your family, house of faith, or help out your community somehow. Staying active gives you an outlet for enjoying social connection and living out your purpose, both of which are essential to a retiree’s happiness and well-being. 

Stay Physically Active 

Go ahead and enjoy your easy chair; just don’t fall in love with it! Research has shown that frequent exercise helps ward off several health issues and boosts energy levels. Physical activity is even more critical to your physical and mental well-being when you’re retired for maintaining energy and independence. The National Institute on Aging (NIA) recommends four types of exercise for retirees.

Copy Tom Brady and Train Your Brain Even If Not A Fan

Retirement is a GREAT time to pursue hobbies that have been left on the back burner or to read books, learn new languages, or perhaps take a few college courses just because you’re interested in learning about the second law of thermodynamics.  

According to researchers at Harvard Medical School, training your brain yields lasting benefits. Training your brain strengthens memory and keeps the brain functioning at high levels.

It’s not as hard as you might think either. It’s as simple as reading books, painting, doing puzzles, or learning a new skill. You’ll enjoy a sense of achievement, too, which has its benefits. Get creative with it too! Consider joining a group that shares similar passions, and enjoy making new friends in the process. A group has the advantage of pushing you past your comfort zone, which is great for stimulating the brain.

An enjoyable, satisfying retirement is yours if you want it. All you have to do is take charge of your time by prioritizing what’s most important so you don’t sit around collecting dust and rust. By making these healthy, longevity-producing choices a part of your lifestyle, a satisfying retirement filled with happiness and purpose will be yours to enjoy! 

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Age is more than the number of the candles on your birthday cake. It doesn’t matter if you’re blowing out forty or fifty or sixty candles if your well-being is youthful!

Aging well isn’t just about your physical health; it includes your mental and emotional health too.  

Medical experts say these are six signs that you are aging well.

Your Height and Weight

People usually lose height at an annual rate between 0.08% and 0.10% for males and 0.12% and 0.14% for females as they age, according to a study in Economics and Human Biology. That’s roughly an average of ¾ to 1.5 inches over your life (2cm to 4cm).

According to the University of Arkansas Medical Center, the cartilage between bone joints wears down over time, slightly decreasing a person’s height. If your height loss is within that range, it’s a sign you’re aging well.

Weight also plays a huge role in aging well. Doctors use the Body Mass Index (BMI) to classify weight, which calculates body fat based on height and weight. According to the Centers for Disease Control (CDC), different BMI levels indicate weight status.

The levels are:

BMI           

Below 18.5: Underweight

18.5—24.9:   Normal

25.0—29.9:   Overweight

29.9—30.0+: Obese

A BMI of 25 or more puts you at risk for chronic disease and poor health. According to a study in Research on Aging, obesity is a health risk at any age, including as you get older.

Your Physical Activity Level

Your physical activity level is also a sign of how well you’re aging. When considering your activity level, think about your:

• Exercise
• Posture
• Stamina
• Functional Independence

Your posture and physical activity level affect your energy, stamina, and independence. While it may take a little longer to do some activities, a sign of aging well is how physically independent you are.

Another important consideration is that just as people typically lose a bit of height as they age, they also lose a certain amount of muscle mass. 

Less muscle mass means more weakness, reduced strength, less mobility, and diminished independence unless you do something about it by engaging in the kind of physical activity that saves your lean muscle mass. 

According to the Harvard Medical School, after age 30, people lose 3% to 5% of their muscle mass each decade. This age-related muscle mass loss is known as sarcopenia. 

Sarcopenia increases the risk for damaging falls. An American Society for Bone and Mineral Research found that peoplde with sarcopenia have a 2.3 higher risk of breaking a bone if they fall.

Your Grip Strength

It might seem a little odd and not make sense, but apparently, your grip is a sign of healthy aging. According to research, grip strength is an independent sign of aging that’s associated with:

• Overall Strength
• Upper Limb Function
• Bone Mineral Density
• Falls and Fractures
• Malnutrition
• Cognitive Impairment
• Depression
• Sleep Problems
• Diabetes
• Quality of Life

All of these health-related issues are signs you’re not aging well. Good grip strength is a sign you are healthy and physically independent!

Your Cognitive Ability

According to a study in Seminars in Hearing, your brain undergoes functional and structural changes as you age. These “normal” changes may lead to a decline in how fast a person processes information.

But here’s some good news, researchers say that a healthy lifestyle reduces the risk of diseases that increase cognitive decline. Keeping your brain in shape is an important factor in aging well; it also lowers your risk for dementia and other cognitive issues.

Your Social Calendar

We are social creatures. Social connection brings out our best.

A study in the Animal Science Journal showed that rats kept in isolation became more aggressive and had decreased cognitive function. Social scientists have noticed the same results in people who don’t socialize.

Consider this: During lockdown for the COVID pandemic, four in ten people reported mental health issues. Before that, one in ten people reported mental health concerns.

People who age well have a strong social connection to friends, colleagues, and family.

Your Quality of Life

Regardless of the condition of your physical and mental health, your quality of life depends on your emotional health! Read that sentence again and let it sink in.

To put it another way, are you in charge of your emotions, or are they in charge of you? Is your outlook optimistic – do you find the silver lining, do you laugh, do you live with hope and have a vision for your life – or are you moody and go through life with a glass half empty?

The World Health Organization (WHO) defines actively aging well as the process of maximizing opportunities for health, participation, and security to enhance a person’s quality of life. Your mindset, outlook, and emotional health tell you if you feel you’re aging well.

Final Thoughts

Helen Hayes said, “Age is not important unless you’re a cheese.” She’s right!

What’s important is aging well.

The encouraging news is that you’re in charge of these six areas of aging well!

You’re in control of your weight, physical activity level, and grip strength. These choices are yours to make! It’s up to you whether you exercise your brain to protect and enhance cognitive ability; only you can decide if you’re going to be a social butterfly or hermit and whether you’re going to be a cheerful optimist or a sour Ebenezer Scrooge.

By focusing on these six areas, you can be youthful and independent as you age! So start now because at least you’re not as old as you will be next year!

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 Grip Strength

Grip strength might not be an exciting topic but it’s related to multiple health and happiness markers, believe it or not. A strong grip improves cognitive ability, fine motor skills, strength and emotional health.

Use these exercises to improve your grip strength:

1. Grab a tennis ball and squeeze it with your whole hand 5 to 10 times

2. Next, repeat using your thumb and index finger.

3. Lastly, squeeze the tennis ball 5-10 times using your thumb and each other finger.

 Weigh-in

Strive to maintain a healthy weight for your age by staying within your daily caloric allowance and eating a diet consisting of:

• Fruits
• Vegetables
• Whole Grains
• Lean Protein Sources (fish, poultry, eggs, legumes, and soy products, etc.)
• Low Fat (low in saturated and trans fat and cholesterol)
• Low Sodium
• Little Added Sugars

 Exercise Your Body

Physical activity helps maintain good muscle mass, strength, and bone density. It also helps with good posture, endurance, strength and functional independence. According to research studies, people age 52 and older tend not to get enough physical activity, creating poorer health outcomes. Aim for 150 minutes of moderate physical activity weekly, and two days of strength training.

 Exercise Your Brain

Exercising your brain improves brain function and quality of life while reducing risk of dementia.  Things like jigsaw puzzles, Sudoku, learning new languages, memorizing scripture, taking art classes or learning a new instrument, and taking nature walks are all great activities for strengthening your brain and keeping it young.

 Enjoy Your Friends

According to some reports, one in four adults age 65 and older are socially isolated. Social isolation increases the risk for heart disease, depression, stroke, suicide, dementia, anxiety and premature death.

Improve your aging process by staying socially connected. Some ideas include joining a club, writing letters to loved ones, using technology like video calls to stay in touch, or use email or social media.

By taking charge of the aging process you will improve your quality of life, strengthen your brain and reasoning capabilities, maintain greater functional independence, and build meaningful social connections.

Taking charge of the aging process to unlock your best life for years to come.

Photo by Shashi Chaturvedula on Unsplash

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Whole grains instead of refined foods 

Whole grains retain their bran and germ. Examples: oatmeal, wheat, barley, millet, whole rye.

They include many important nutrients, such as proteins, vitamins, minerals, antioxidants, and fiber. Whole grains lower your risk of many diseases like diabetes.

Refined grains lose the bran and germ during processing, drastically decreasing their nutritional value.

Always look for 100% whole grain on the product label or the Whole Grain Stamp on the packaging.

Eat a variety of foods 

Many diets fail because they make you give up most of your favorite foods and restrict what you can eat.

With time you’ll start craving those “forbidden” foods. Eventually, your cravings take over and the diet goes off the rails.

However, if you eat a variety of foods in small portions, there really isn’t much that’s off limits.

Remember those foods you feel guilty eating? Well, even they can be eaten once-in-a-while if the portions are small and you stay within your daily calorie allowance.

Fruits and veggies can be your new friend 

Nature offers a banquet of low-calorie fruits and vegetables. Some fruits and veggies are “negative” foods, which means you use more calories eating and digesting them than they contain. Examples: celery, oranges, apples, lettuce, broccoli, and cabbage. These are great choices when trying to lose or maintain weight.

By the way, eating fresh fruit is much healthier than drinking fruit juice. Whole fruit contains fiber that’s filtered out during the juice-making process. Fiber slows down how fast sugar enters your system, and it makes you feel full longer, reducing your desire for unhealthy foods or snacking between meals.

Control your portion size

Is losing weight your goal? Then consider reducing your portion sizes.

To lose weight, you must burn more calories than you consume. Here are some tricks to make portion control easier.

1. Get a smaller plate. Replace your 12- inch plate with a 9- inch one. Once you fill up your plate, your eyes will send signals to your brain that you’re eating a full plate. Smaller plates equal fewer calories.

2. Avoid supersizing when eating out. Eat a normal-sized portion because bigger portions pile on calories and pounds.

3. Consider using smaller serving spoons to help with reducing portion sizes. Less food on your plate helps you to stay within your daily calorie allowance.

Eat healthy fats 

Fats are divided into three main types; saturated, unsaturated, and trans fats. Of the three, unsaturated fats are healthy. Examples include Olive oil, Canola oil, Avocado oil

Fatty fish like tuna, salmon, herring, and mackerel contain healthy fatty acids like omega 3 and 6. Therefore, if you eat meat, include these in your diet as much as possible.

Reduce the amount of saturated fat you eat, like fatty cuts of beef, lamb, whole milk, and palm oil.

The unhealthiest fats are trans fats because the body stores them as body fat. You find them in baked goods like cakes, cookies, fried foods, French fries, doughnuts, and non-dairy creamers.

Always check the label to see how much of each fat the product contains.

Avoid added sugar

Refined sugar is a simple carbohydrate that’s associated with many diseases like diabetes, obesity, and heart disease.

Sugar is added to many foods like ice cream, cakes, biscuits, and sodas to satisfy our taste buds.

Companies hide added sugars under different names such as dextrose and maltose. Boost your health and trim your waistline by avoiding added sugars.

Reduce red meat

Red meats, especially if they’re fatty cuts, contain high amounts of saturated fat, which is bad for your heart.

If you really want to include red meat in your diet, choose grass-fed organic meats because these animals are fed naturally without drugs and hormones.

Avoid processed meats

Processed meats like sausages, bacon, hot dogs, and canned meats are consistently linked with harmful health effects; strive to avoid them, or limit consumption.

Incorporating these eight healthy eating habits into your lifestyle (which is pretty easy), will help you to manage your weight and reduce your risk of disease. Interested in doubling your health benefits? Add regular aerobic exercise a few times a week.

By practicing these eight healthy habits you’ll feel better, be happier, and live longer!

Image by Jill Wellington from Pixabay

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Happiness is within reach; it just boils down to how willing we are to make any necessary changes in our lives to be truly happy.

Although there can be many steps involved in the process of pursuing and achieving happiness, these three will help you start feeling happier today

Step One: Embrace Forgiveness

As long as you’re alive, people will rub you the wrong way. Some people will hurt you intentionally, others unintentionally, but either way you will get hurt – it’s just a part of life.

It’s human to hold grudges and treat people exactly how they treat us. If they treat us nicely, we treat them nicely; hurt us, we hurt them. That’s how the world seems to work most of the time, unfortunately. But a wise teacher once said, “Treat others how you would like to be treated.”

Bitterness and grudges make the world a very unforgiving place. But who says that’s how we have to live?

Forgiveness increases health and happiness. Psychologists and physicians all around the world preach the wellness and longevity benefits of forgiveness.

Forgiving yourself and others is essential to health and happiness. In fact, you will never be truly happy or fully healthy until you forgive.

Embrace forgiveness.

Forgive people even when they don’t “deserve” it because even if they don’t, you do. Even if they won’t benefit from it, you will.

In addition to being forgiving, try to be less judgmental and critical; you’ll be happier with yourself and others. Have fewer rules and expectations. Offering grace and patience to others makes it easier for you to forgive yourself, letting go of any shame or guilt that’s been haunting you all these years.

Step 2: Take Better Care of your Health

Health and happiness go hand in hand. It’s so hard to be cheerful and happy when you’re in pain or fatigued.

You can increase happiness simply by drinking more water, increasing physical activity, eating healthier foods, and getting enough rest because these habits boost health.

Being healthy means you have the energy and vitality to live the kind of lifestyle that allows you to do the things that make you happy. Less pain and hurt equals more happiness and joy.

Here’s something else to think about. Being healthier means having more money in your bank account because you’ll be spending a LOT less of your hard earned cash on medical bills.

Step 3: Spend Time with Other Happy People

Happiness is contagious. The quickest way to be happier is to spend time with happy people.

It’s hard NOT to be happy and optimistic when surrounded by laughter and positivity.

Researchers have found that happiness spreads through three degrees of separation. This means that the happiness of your friend, your friend’s friend, and your friend’s friend’s friend affects your quality and quantity of happiness. So, who are your friends? (and, is it time to consider making some new friends?)

Happiness is attainable; in fact, happiness is already here. We can all be happier starting today by embracing forgiveness, taking better care of health, and surrounding ourselves with happy people.

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