19 May You Will Never Be Younger Than You Are Today.
telling father time to go “F” himself
About nine years ago, thought it seems like yesterday, I fielded a call from a young man in his nineties. He has been a long time user of the Steviva Brands products. I had no idea how old he was at the time but, he proceeded to give me advice, as our seniors do sometimes. It was late and he caught me feeling my age. At the time I have just turned fifty. “Fifty! He said, why you’re just a spring chicken”, he exclaimed. He suggested that I go out dancing and raising hell. I assured him those days were long behind me.
This week I turned fifty-nine. It’s the last year in my fifties. I recall reflecting on the same exact thing when it was my last year in my twenties, the last year in my thirties and the last year in my forties. It’s funny how time works like that.
This morning on my run, with achy knees and sore back, I lamented on how I will never be younger than I am the very moment. What that man, now a centenarian, said came up for me today. This caused me to reflect on my current state and life expectancy. The Pew Research Center figures world estimates of the current centenarian population at 451,000 up from 316,600 in 2012 and way up from only 23,000 in 1950. It appears there is hope for me to make the century mark if I take care of myself and don’t do something stupid, which for me is a daily event.
The take home from this, is that no matter how old we are we will continue to grow older each day, if we are lucky. The bigger question is, what do we do to make sure that we want to be living. We do we do to increase the quality of our life?
Here are some interesting observations that came up for me on maintaining well-being.
1.) Keep a schedule. Give your day structure by maintaining a daily schedule. Fill your schedule with activities that make you feel productive. Try journaling and goal mapping. Get engaged.
2.) Find a good doctor and see them regularly. As we age our bodies naturally start to break down. Even the tallest oldest red wood loses leaves and is subject to decay. This is a natural process. Accept it and move on. Getting regular checkups with your doctor or doctors can help nip potential health problems in the bud and keep you well. Take an active role in your health. Go on-line and do your research. Ask questions. Get involved!
3.) Eat well. I went Keto a few years ago. I have seen a lot of benefits particularly with brain function. Try intermittent fasting. It has amazing neurotropic effects that can keep you clear in the noggin.
I have found consuming between 1,600 and 2,800 calories a day depending on how active I am helps maintain an ideal weight. Find you dietary equilibrium. Eat at least 3-4 cups of vegetables daily. Add cruciferous vegetables like broccoli and cauliflower. All lettuces are and greens are super good for you. Stay away from high glycemic vegetables like potatoes. These are high glycemic and will spike blood sugar levels. These vegetables are an excellent source of fiber, which you need more of as you age. Fiber can keep your microbiome happy and can even minimize your risk for heart disease, strokes, and diabetes. Eat 5-6.5 ounces of protein daily from sources such as beef, pork, poultry, fish, eggs, nuts and seeds. Protein also helps maintain your muscle mass. Eat healthy fats. Fat is your friend. Add the following to your diet. Avocados, butter & ghee, coconut oil, MCT oil, extra-virgin olive oil, fatty fish, nuts and seeds, eggs, grass-fed, organic beef, dark chocolate, full-fat dairy, just to name a few. Fat is totally essential to your health. It helps you absorb fat-soluble vitamins A, D, E and K, it keeps your hair and skin healthy, forms the foundation of your cell membranes, supplies energy and provides insulation to help regulate your body’s temperature. Limit sodium, sugar of any kind, sugary drinks… just say no to anything containing any kind of sugar. This is a poison pill and can lead to all sorts of problems with your health.
4.) Get regular cardiovascular exercise. Regular cardiovascular exercise can promote your overall physical and mental health and well-being. Any type of moderate exercise you choose, including walking, will benefit you and may also help you meet new people or try a new activity.
a. Attempt to get at least 150 minutes of moderate activity per week. Break this up into 10 minute session if necessary.
b. If you are a beginner or prefer a lower impact activity, try walking, yoga, or swimming. You can build up to more vigorous activities such as jogging and cycling once you feel ready to crush it.
5.) Do daily strength-training exercises. There is evidence that weigh training can reverse the process of aging as well as helping to ward off age-related diseases such as osteoporosis by building muscles and bone. Perform exercises that target your whole body like kettle balls, TRX, squats. These build muscles and bones to support your body. Add yoga or Pilates class, which can also strengthen and stretch your muscles making your more limber and flexible.
6.) Whatever you do, listen to your body. In any activity you do, from working, playing to exercising, listen and pay attention to your body. This can help you prevent injuries. Stop anything that causes dizziness, headache, worsening or shortness of breath, chest pain, heart palpitations or uneven and rapid heart rate. Sleep is one of the most underrated yet healing regenerative things you can do for yourself. Get at least 7-9 hours of sleep per night. Go sleep can help with; a steadier blood sugar, weight control, sharper mind, healthier heart, boosts your mood and delivers greater athletic achievement.
Whether you are in your twenties or in your nineties, adopting a healthy regime of diet and exercise can make what time you do have in this amazing beautiful world more enjoyable. You never know, a routine like this could even add a few more quality decades of to your life.