All are architects of Fate, / Working in these walls of Time; / Some with massive deeds and great, / Some with ornaments of rhyme….
Henry Wadsworth Longfellow captures some possibilities of spending our precious time in his poem, “The Builders.” Everyone is their own architect in building healthy patterns of living. September is Healthy Aging Month, a time to pause and reflect on our pro-and-con health habits built up over decades. Are your habits as healthy as possible with your age, genetics, and current circumstances?
National Institute on Aging (NIA) researchers found that participants who practiced a certain 4-5 healthy behaviors had a 60% lower risk of Alzheimer’s Disease than those exhibiting none or only one factor: 1) no smoking; 2) limited alcohol consumption; 3) a healthy diet with half of your plate in colorful fruits and veggies (as in the MIND diet or the Mediterranean diet); 4) regular cognitive activities; and 5) at least 150 minutes each week of moderate-to-vigorous physical activity. Just committing to 2-3 of these body-happy habits offered a 37% lower risk of dementia among study participants.
Further suggestions for aging well are scaffolding layers for supporting one’s healthy habits. A concerted effort in blood pressure control significantly reduces the risk of mild cognitive impairment (often a forerunner to Alzheimer’s). Hearing aids reduce the rate of cognitive decline in nearly 50% in older adults who are at risk for developing dementia. Taking a daily multivitamin supplement for 3 years can improve the brain’s memory and executive function.
If such building blocks seem daunting, just start building health-filled habits somewhere.
- Make physical activity possible for yourself! I am an early-bird riser. I love early morning stretching to classical music, tai chi in a park with others, and gardening. You might prefer walking. Walk (with someone if that is fun for you) 3-4 days per week.
- When you include physical activity as an ongoing habit, it will lower your blood pressure, blood cholesterol, and blood sugar levels.
- Avoid processed foods with ingredients you cannot pronounce. Stay hydrated.
- Find social engagement that links with cognitive activities of interest to you.
- Practice mindfulness. I participate on an online 20-minute silent mindfulness reflection group every morning. You may want only 5-10 solo minutes and at another time of day. Try it. You will surprise yourself with body-happy results.
According to CDC data, nearly 20% of adults ages 55+ experience a mental health condition or concern. Data from the National Council on Aging find that 85% of adults ages 55+ experience at least one chronic physical condition (such as hypertension, arthritis, or heart disease).
Bird brains know what to feed upon–mostly seeds–and they are especially adept at movement without needing any fancy equipment. I am not sure if they meditate when singing, but bird song is meditative for those of us missing feathers.
Pearls of Peace (PoP) Quiz
323. When do you feel healthy?
324. How might you increase the times you feel healthy?
Pearls of Peace: A Family Psychologist’s Circle-of-Life Blog 