January opens with a personal brief evaluation and a resolution to improve. January ends with glossing over of that resolution or a justification so I can live with my failure, again this year. Why do we go through this kind of thinking? It is bad and does not reinforce good thinking or good health habits. I prefer goal setting; short and long-term goals which can grow and adjust with me. There is no failure.
December found me in the chill of Colorado with my family. A lucky flight in the middle of flight cancelations and a myriad of snafus put me in the Siberian weather front. It was -23 degrees before the wind chill was tagged on. It still was a joyful reunion.
It was warm and homey inside with lots of fun and laughter and I was able to reinforce my personal energy. I finally finished reading, “Ageless. The New Science of Getting Older Without Getting Old” by Andrew Steele. This new field of studying the aging process is called Biogerontology. The book took a long time for me to read as it was at the edge of technical knowledge. Each of the medical breakthroughs that are on the horizon was discussed. My goal or task and yours is to live long enough to reap the benefits of this new and emerging medical study area. The science this there.
Chapter 10 of the book is Titled “How to Live Long Enough to Live Even Longer”. It is turning to the basic rules of good health to increase your health span to match your life expectancy until scientific breakthroughs can be made safe for everyone.
Here are Andrew Steele’s familiar suggestions.
- Don’t Smoke
- Don’t eat too much
- Get some exercise
- Get seven to eight hours of sleep
- Get vaccinated and wash your hands
- Take care of your teeth
- wear sunscreen
- Monitor your heart rate and blood pressure
- Don’t bother with supplements
- Don’t bother with longevity drugs-yet
- Be a Woman: this improves your life expectancy by about 5 years.
I found a good article in “Livestrong” titled, “7 Things Physical Therapists Do Every Day for Healthy Aging”
- Make Resistance Training a Regular Thing: this will reduce age-related muscle loss. 30 to 60 minutes per week.
- Put Protein First: every meal, every source, helps maintain muscle and avoid age-related weight gain.
- Keep Up With Cardio: aerobic exercise keeps your heart and lungs functioning. 150 minutes a week.
- Say Yes to Yoga: strong, flexible, balance to avoid falls.
- Take a walk after Dinner: improve digestion.
- Get Enough Sleep: benefits body and brain recovery.
- Find a Stress Reliever That Works: Walking, meditating, and yoga can all be helpful.
That is plenty of Back to Basics information here for you and me to move forward. There is no failure. Today is a new day.
I really liked this research: On January 4, a randomized study by the University of Colorado Boulder revealed that community gardening could bring great health results. By increasing fiber intake and physical activity, gardening can decrease cancer and chronic disease risk while also benefiting mental health by minimizing stress and anxiety.
Please click and watch this 13-minute YouTube. It is meaningful.