Nothing is a magic button that will cure everything; but
today it is more obvious than ever that the basics of healthy diets, regular
exercise and natural rest are the best investments we can make in our health,
now and in the future. No matter your
age, it is not too late to start changing your lifestyle to include some of
these suggestions. I am not a medical
person and am not prescribing any particular regime. I encourage you to read about any subject presented so that you will
be able to make educated decisions about your own health program.
GOOD
NUTRITION
Good
nutrition can mean many things to many people. I think one
of the big mistakes we have made is trying to find one food
plan that fits all. After many years of gaining and
losing weight, fortunately remaining healthy, I have come to
the opinion that each person has to find the approach to
food and nutrition that works for them. Certainly it
makes sense to use the guides that are available but you
have to add common sense and develop an awareness to how
your body feels when you eat a particular food or from a
particular food group.
Not
everyone is cut out to be a vegetarian as an example.
Meat is not a 4-letter word. Fad diets are another
source of misinformation and delusion. They usually
work for some for a while and then the yo-yoing as people
regain the weight they have lost and unfortunately
more. I think you have to experiment and see what
works for you and then plan a balanced, practical approach
that you can live with for the rest of your life.
Nutrition
is key to our health and we need to give it more importance
in our lives. We can drive changes in restaurants and
fast food chains by purchasing the healthier choices they
offer. We also can say "No" to the unhealthy
choices for ourselves and our children.
A
very wise man I know once said, "You practice all your
life what you are going to be at the end" and nowhere
is that truer than with your lifestyles . Good
nutrition, diminished stress, regular exercise will lead you
into older ages in better health. It is never too late
to start making changes for the future. STRESS
REDUCTION
Stess reduction
should be of high priority for everyone. We start much too young being
stressed by the world around us. Youngsters spend more time in organized play
than just having free time to explore and use their imagination. They lock
into video games and end up isolating themselves from other youngsters. We
need to help our children attain more balance in their lives instead of
promoting more and more activity and achievement. We need to help our
children form friendships and value them. Competition is overvalued in our
society and we pay a big price for it. While it can be healthy, it can
also be damaging if it is overstressed and winning is more important than
anything else.
I love to watch the Olympics but it seems very sad to me
that "bringing home the Gold" is the only achievement that gets notice
and these young people make tremendous sacrifices to just be a part of the
"Games". I often wonder what the psychological effect is on the
winner of the "Silver" or "Bronze", to say nothing of the
participant who doesn't place in the top 3. Qualifying for something like
the Olympics is in itself a great honor and tjat needs to be
recognized more; not just
taken for granted. Too much sacrifice and effort, hard work and tears have
gone into the training of these future "champions".
For our adults,
we are much too busy and need balance in our lives. We need to question
more closely what is happening to us so that our lives don't spiral out of
control. We need to focus on the more important things of life - family,
friends, compassion, service, spiritual and inner growth so that we can be role
models for our young people. We need to show them that taking time to
relax and enjoy some of the simpler pleasures of life is a worthwhile
endeavor. We need to show them that nature is a blessing and a walk in a
park is a satisfying experience. We need to take time to re-energize our
batteries so that we have the patience and sense of humor to deal with the
complexity of our lives.
There are many
ways to reduce stress.
Meditation is the venue that has been the most
studied over the past two decades. It's effects are far- and
long-reaching, especially for our health and inner growth. When we tap
into the energy of the Universe, we experience a connectedness to the world
around us. We have the space to step back and observe. There are
many books available on the practice of meditation and I urge you to explore
this simple and effective way of reducing the stress in your life. It is a
discipline, not an end product, so you have to make a commitment, but it will be
a commitment to a healthier, fuller life. Check out
our Meditation Chapel for information and tools to start
that practice. First go to the Meditation Chapel and
click on my picture to learn how to meditate, then come back
to the Chapel and chose a particular religion as a focus and
for more information.
Listening to
classical music is stress-reducing. Practicing Yoga, Tai Chi or Qi Gong
are practices that promote good health and also reduce stress. Sitting in
a park and watching a waterfall, listening to the birds, hearing the wind blow
through the trees can all induce a state of peace. Having a sudsy, scented
bath, with mellow music and a good book to read can be a wonderful way to end
your day. The most important thing is that you take time for
yourself. This is particularly hard for women as they tend to take care of
everyone but themselves. Believe me, you will be doing your family and
co-workers a big favor if you say "no" from time to time and carve out
a space for yourself on a daily basis.
REGULAR EXERCISE
Once that meant that you hung out at the gym and pumped iron
or did aerobics. Today, especially for
seniors it can be as simple as “keeping moving”. Thankfully, you don’t have to get into a structured routine but
can add exercise in small increments throughout your normal day. To add 30-40 minutes of walking a day, start
by taking a leisurely walk of about
20 minutes after breakfast. You can walk a little faster toward the end
of your walk if you want but as a senior you don’t need to “power walk”. Add another 20-minute walk after lunch and
you have done it. Do this regularly 5-6
days per week and you have added a significant exercise portion to your
routine. You will find you have more
energy and feel better after your walks.
Many malls have walkers clubs for bad weather walkers in the northern
climes. Use your commonsense about exertion
during hot weather.
Yoga is another route to increased activity. The slow, stretching, movements are
excellent for seniors. Holding specific
postures increases strength, builds bone and muscle and improves posture. There are a number of different yoga methods
available. Check out your local sources
for one that is aimed for older adults.
Yoga schools and teachers can be found in the phone books, local junior
college listings, Y’s, Senior Centers, Park Districts and many other
locations. The nice thing about yoga is
that it is not competitive. You don’t
have to go for the “burn”. You go at
your own pace and don’t force any postures.
As your body adjusts, you will be able to bend further, hold longer,
etc. There is no pressure to do it
perfectly, especially at first. That
comes with practice. You can attend a
class once or twice a week or you can practice at home. There are a number of videos available for
home instruction if you can’t find an instructor in your area. Again, take it slow and easy, and enjoy your
progress and reap the reward of increased activity as a health benefit. Joining a class has the increased benefits
of trained instruction and socialization.
Tai Chi is a Chinese martial art that is also very
beneficial for older adults. It is sort
of a slow moving ballet of specific movements.
Again, it is not competitive and you do as much as
you can with
refinement coming with practice. Try to
find a group that focuses on health benefits rather than self-defense. One such group is the Taoist Tai Chi Society
and there are groups throughout the US and Canada. There have been a number of medical studies that show practicing
Tai Chi improves one’s balance, increases one’s range of motion, builds bone,
lowers blood pressure and has many other health benefits. There are several videos promoting Tai Chi
and seniors, which are available for home practice. However, the best option is to try and locate a teacher and
attend a class a couple of times per week.
Many Senior Centers are offering Tai Chi classes, along with community
colleges, Y’s, Park Districts and other organizations.
Feldenkrais or Awareness Through Movement is a new practice
that is very good for seniors. It is a
method that teaches slow, small movements that reprogram brain paths. It truly feels like magic and is very
easy. A group of participants lie on
mats on the floor or sit in chairs, relax and follow the instructor’s
directions. It is relaxing and simple
and has tremendous benefits in how your body feels. Try it; you’ll like it.
These are only a few suggestions to add more “action” to
your life. Being a couch potato can be
detrimental to your health. Oh, for
seniors – some think pushing 50+ is exercise enough – pushing the remote isn’t
considered exercise and neither is jumping to conclusions.
Some additional web sites available are:
Dr. Everett C. Koop
Women’s Health
– click on health information at bottom of
page
Weight Loss – don’t
be put off by the name when you get there – has lots of neat information – good
guide to fast food nutritional information
Nutrition
Health Finder
Mental Health
American Psychological
Association
National Institute of
Mental Health
Health Letters
– click on newsletters and then either Harvard Women’s or Men’s Watch
National
Library of Medicine/Public Medicine
www.411-health.com
www.healthwell.com
