55+

By Debby Gross

Helping Seniors in Delaware Nurture Their Health & Wellness

As we get older, we feel it. Our bodies are aging. When we awaken, we feel that stiffness, the need to stretch and smooth out aches that seemed to have appeared overnight. (How did I just get hurt in my sleep?) Do you notice lack of energy, brain fog, heartburn, gut issues and increased inflammation? These issues can keep us from enjoying more of life. There are some simple things you can do to slow down this aging and get more out of life.

First, a simple 4 letter word…. D-I-E-T

Adding more highly nutritious foods and at the same time, reducing the empty calories you eat can go a long way toward increasing energy and promoting better health.

Reduce the STICKY STUFF you eat.

Sticky stuff? Well that’s sweets, burgers, fries, fast foods …things high in saturated fats. Carbohydrates like donuts and cookies that contain a lot of sugar and little nutrition. We call these empty calories. Even a bagel that has less sugar is still a simple carbohydrate that contains little to no fiber.

Foods high in fiber are important for your digestive track and will increase satiation as well as even blood sugar levels. Look for foods that are complex carbohydrates. They take longer to chew and help with cravings (while simple carbs leave you wanting more). Think nuts, oats, whole grains, beans, dates and raw veggies.

Another very important change you can make is adding more raw fruits and veg- etables to your diet. The FDA says if you want optimal health consume 7-13 servings (the size of your fist) a day. Wow! Maybe that sounds crazy, but plants contain powerful phytonutrients and antioxidants that are vital to good health. They have been shown to do amazing things in the body, like accelerate healing, reduce inflammation, increase energy to name a few. There is so much science showing the benefits of plant nutrients for preserving and protecting our health. The more you can consume the better. Find ways to add a wider variety of plants to your diet. One habit you can start with is consuming a daily salad loaded with lots of fresh veggies. Next time you’re out, order a salad instead of those fries.

Second, M-O-O-O-O-V-E

Been healthy all your life? Perhaps you’ve never smoked or gotten a handle on that unhealthy habit. WELL, have you met the “new smoking?”

If you sit for 4 hours, it’s called the new smoking. It equals the debilitating effects you’d get from smoking. It’s important to get up, move, walk, and exercise. Set a timer on your watch or phone to remind you to get up and move, especially if you have a lot of sitting in your day. Park further near the outer edges of the parking lot and use a cart so you get in those extra steps! Or plan a regular activity (golf, run, hike), or neighborhood walk with friends. Enjoying nature as the days warm up and enjoying others, a great combination. (The accountability of a comrade to face the initial feeling of “ugh, I just don’t feel like it today” can spur us into action.)

Third, de-STRESS

Managing stress is very important to your optimal health. While some stress is always a part of life, being able to relieve and lessen stress helps you move your mind from too much self-focus which can sap you of joy. A counselor once shared this strategy with a very worried friend. She suggested for a week, writing down every single worry that enters your mind. Put them in a jar. At the end of the week, take them out and see how many actually came true. (Spoiler alert: none of the feared train smashes actually happened!)

In my experience, replacing fear with gratitude is key. In a nutshell, I take a deep breath, I pray for help, and then I start listing what I’m thankful for down to the incredibly simple breeze on my face, etc. Shifting our attention to the positive is a choice. For example, contribute time to causes you love and are passionate about. Find ways to give back and reach out. It will greatly increase joy.

Fourth, A-Q-U-A

Water should be an essential part of your health plan. Coffee and sodas don’t count. Water is vital for everything—our muscles, our brain and especially the removing of toxins from our body. There are toxins in our environment and in the products we use, and even in some of our foods that have been treated with pesticides and herbicides. Water is vital to getting rid of them. So how much should you drink? Believe it or not, it is recommended to drink half your body weight in ounces per day. I know that sounds like a lot. And you may be far from that in your daily intake. But, do your best to get closer and increase your intake. If your urine is yellow, that is a visible reminder that you are not getting enough. It should be closer to clear. Get yourself a nice water bottle that keeps your water cool and take it with you.

Fifth, Z-Z-Z-Z-Z-Z-Z

Finally, get enough sleep. 7-9 hours a night is important. Our bodies heal and repair while we sleep. You want to optimize that time by not eating before bedtime. Stop eating 3-4 hours before bed. This enables the body to digest your food before bed and concentrate on repairing and healing, not digesting your food, while you sleep. Our bodies need to rest from food and activities. Let your body fully do the work it wants to while you sleep.

Here’s to your health!