As a Senior, Do You Practice These Habits?

Older Seniors who can do these 6 things are at the top of their game.

Dr. William Li.

https://youtu.be/iKz-vHZyn-4?si=UixUEhnKBpMYpt9-

Medical advice for seniors in the past usually suggested slowing down your lifestyle. New advice contradicts this. If you practice these tips you are likely to see improvement in your own life. When you watch the video you will likely guess that it is AI generated. The material appears to be supported by research and from my reading of similar articles. I believe that the suggested are reasonable an would lead to a better quality of life.

Even maintaining just four of these in your daily life can reduce functional decline and loss of independence. Life your life on your own terms.

Daily purposeful cognitive challenge – not just a cross word puzzle or passive reading. Learn something genuinely new such as a musical instrument, creative art, a new language and more. Older brains can be very good at doing familiar things but resist building new neural networks by learning something new. Doing these new activities can help increase your cognitive reserve. As we age, this is important because of increased challenges we may face. Even novel cognitive challenges for just 30 minutes a day show a slowing of brain atrophy. The mechanism for this process is called neuroplasticity which is a way for the brain to develop new neural pathways/connections. Novel learning is the stimulus the brain requires. Choose a new skill every few months and learn about it and practice it actively for 30 minutes a day. Make yourself struggle. Sort of like resistance training for the brain. Additional, studies show that combing the new skill with an intake of omega fatty acid, specifically, DHA, found in fatty fish such as salmon and mackerel provides a building block for new brain tissue Fish oil capsules contain this too.
Social engagement on a daily basis -try for one meeting a day, even a phone call helps. It should be meaningful. Isolation increases mortality rates some studies show. Loneliness increases cognitive decline and increases inflammatory markers in the blood. Human contact in social settings can increase the release of oxytocin, the feel good hormone. Engaged contact with laugher, debate and exchange of ideas or memories helps overall with memory and decision making as well a better sense of self. Walking with a friend, attending a faith or hobby group, volunteering, exercising with a partner are good examples. Engage with the other person and be thinking, acting, responding and laughing or even disagreeing. Combining your social contact and activity with a friend can offer a double benefit.
Eating adequate protein – even seniors need to maintain a good level of protein intake. A goal of 1.2 grams of protein per kilogram of body weight distributed across three meals aids to build more muscle mass, reduce likelihood of falls and improved resistance to infections. Protein is like the building blocks in your body. A dietician or other health care provide can advise on sources and meal plans. Older muscles tend to do better when the protein intake is spread out over the day. Your protein intake will benefit from consuming Vitamin C sources such as an orange, bell peppers or lemon juice to build collagen which is connective tissue holding our body together.
Adequate Quality Sleep – Your circadian rhythm (your 24 hours sleep/wake cycle) weakens as we age, and there is less melatonin produced by the body. Your deep wave sleep reduces. Poor sleep quality is likely associated with amyloid plaques which are found in brains with people who develop dementia. Consistency is key with bedtime and awakening the same every day including weekends or as close as you can attain. Apply this every day and keep bedroom cool, at 68-70 degrees, which supports better sleep. Mental activity is stimulated by digital devices which contributes to the delay of the onset of sleep. Avoid them the last hour or two before bedtime. Practicing slow, deep breathing before bed can activate the parasympathetic nervous system to aid your sleep as it’s the rest and repair model.
Resistance based movement – do this twice a week for 20 to 30 minutes with a focus on large muscle groups such as legs, core, and arms/shoulders. It doesn’t have to be heavy weight unless you are used to that. The effort is asking your muscles to respond to weight or resistance. Besides increasing strength and stability, it also promotes bone growth. You could use weights, do wall pushups, pull on a silicone resistance band. As one ages, it’s important to ask the body muscles to respond to weight/resistance so that climbing stairs or just carrying groceries or hoisting your travel bag into a plane’s overhead storage bin is easier. The goal is to avoid sarcopenia or loss of muscle mass. Gains will not be immediate, but studies have shown that noticeable improvement begins in just a few weeks. Your progress is based on age, general health and time you put into the effort. The energy producing cells, mitochondria, benefit and help build new muscle tissue. Another tip is to do the exercises within 30 minutes of consuming 25-30 grams of protein (such as two eggs and 3oz of salmon or a cup of greek yogurt and some nuts). Timing of the protein intake is important.
Water – sounds simple but there is science behind it when you do it strategically. Adequate water is needed to help kidneys filter your blood. Blood volume can affect brain function. It can help reduce UTI’s and even reduce likelihood of falls. Your brain is a high percent of water so even a small amount of dehydration can reduce mental clarity. A key factor to doing it right is start with 12-16 oz first thing in the morning before coffee or anything else. A pinch of sea-salt in the first glass will help to maintain retention and not just allowing it to pass through quickly. Then it can be more available in your cells. Then try for 8oz with each meal and a glass in the afternoon. The eventual goal should be about 1.8L/day or roughly 70oz. That’s a little more than eight 8oz glasses. You may have to work up to this level of intake.

If you intend on following these guidelines, discuss your plan with your healthcare provider as the foregoing is considered to be medical advice but to stimulate your interest.

I might add one more suggestion. Before you close your eyes for rest ,think of some things you are grateful for and that you believe you will have good rest and a good day tomorrow. Positive thoughts as you let go of the day will marinate in your subconscious overnight. Might as well give it something nourishing to work on and not sad or ruminating of things that did not go well today. Remember, today is the youngest you’ll ever be. 🙂

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