Aging and Life Enhancement
By Kathryn Kilpatrick, M.A.
Do you make New Year’s resolutions? Maybe you have the best of intentions and actually implement some of them, perhaps for a while. This year, consider optimizing your brain health with lifestyle choices, one day at a time.
Looking back at my patterns decades ago, I cringe to think of what current research recommends and my habits in some of the areas. Since I had some health challenges from environmental toxins, I became tuned in to modifications that were necessary on several levels because of a physician who, in my opinion, was certainly ahead of his time. Each year, I try to learn a little more, and make some modifications while trying to be more consistent with my better choices.
A habit cannot be tossed out the window; it must be coaxed down the stairs one step at a time. ~Mark Twain
Below are some of the pillars for brain health and perhaps there is an area you want to focus on or want to improve even more. Consider focusing on an area for a week then pick another area for the next week. Within the first two months, you will have increased your awareness and perhaps explored some current resources to learn even more. It is also likely that, if you are committed to making some changes, you will hopefully carry over some changes you made from the previous week.
Good habits, once established, are just as hard to break as are bad. ~Robert Puller
You may be concerned about a few memory lapses here and there. Is it part of normal aging? Maybe revising your lifestyle choices will make a difference. If you have a friend or a loved one facing some concerns about their “forgetfulness” challenges, consider sharing some of these ideas and work the process together. Try to continue those changes after the two months are over, even if it is just one habit you have upgraded or one bad habit you have given up MOST of the time.
The secret of your future is hidden in your daily routine. ~Mike Murdock
The common areas many experts in brain health recognize as key factors are lifestyle choices. You can choose to modify each key component. Perhaps you want to start with an area that is easier for you and upgrade some of your choices or implement some new options. Keep a log for each week with notes of what you tried and what you might commit to and what you may have noticed. Once you have an increased awareness and share your thoughts with someone else who wants to be proactive, you are more likely to start doing some reading on your own from some of the leading experts in brain health.
When I started on this journey at the next level was when I realized my mom was frustrated and worried when experiencing memory and cognitive changes. Twenty years later, an abundance of research and resources support the benefit of modifying lifestyle choices and how that can positively impact your memory. Perhaps you are noticing some age-related memory issues or have been diagnosed with mild cognitive impairment. Your journey toward brain health is a multi-faceted holistic approach that is very individualized, based on your current habits. NOTE: If you have a hearing loss, it will impact your memory and cognition on many levels, so make sure to further investigate your options.
To get started, observe your choices for a week in each of these areas and consider where you want to start.
UPGRADE YOUR LIFESTYLE CHOICES BASED ON CURRENT RESEARCH
Pick just one area to concentrate on for an entire week. Continue down the list in your order of preference.
If you are really dedicated to optimizing your brain health, within two months you will probably notice you are more aware and making better choices in several areas.
Consider repeating this cycle again after the two-month period, carrying over the better habits with a new objective of more consistency or incorporating some new “better” choices as you engage in Lifestyle Changes for Successful Aging.
WEEKLY OPTIONS
- Quality Sleep (BLOG)
- Regular Exercise – Move more daily, starting with walking more, then advance as you are able: yoga, cardio or strength training, cycling, dancing, jogging, weights. Create more steps by doing simple things like parking the car farther away when shopping.
- Healthy Diet – A balanced diet is needed to get essential nutrients. Upgrade your choices. Cut down on sugars, sodium, fat and processed foods. Eat more vegetables and fruits.
- Adequate Hydration – 6-8 ounces of water daily.
- Stress Management – Explore different options such as meditation, deep breathing exercises, yoga, music, massage, prayer, laughing and FUN activities.
- Challenge your Brain/Mental Stimulation with new things, share the information, read something on a different topic, take a class, listen to a podcast, memorize something, take a Lifelong Learning class, learn a new language.
- Social Engagement/Have a Purpose – Join a club or class or an organization. Look for ways to volunteer that appeal to your interests and talents.
Look for future blogs for additional information on these pillars of brain health as you strive to Thrive after 55.
The most effective way to change your habits is not to focus on what you want you to achieve but on who you wish to become. ~James Clear
