Category Archives: Healthy Aging

Better Workouts Include the Brain and Body

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Movement is Medicine: ‘We can use our bodies as a tool to affect the way we think and feel, like a hotline to the mind.” Caroline Williams, researcher and author of ‘Move: How the New Science of Body Movement Can Set Your Mind Free’

“Movement affects your brain; but your brain also affects movement.”

Regular physical activity is an important part of a healthy mind, body and lifestyle. Not only is exercise good for your muscles and bones, but it is also an important part of keeping your brain healthy too. Exercise doesn’t only mean working out or playing sports, it just means moving your body and being active. A few other examples of exercise are: dancing, walking, biking, swimming, or throwing a Frisbee.

What happens in the body and brain during exercise: As your heart rate increases during exercise, blood flow to the brain increases. As blood flow increases, your brain is exposed to more oxygen and nutrients. Exercise also induces the release of beneficial proteins in the brain. These nourishing proteins keep brain cells (also known as neurons) healthy, and promote the growth of new neurons. Neurons are the working building blocks of the brain. As a result, individual neuron health is important to overall brain health.

Studies have shown that the connection between your brain and your body is a “two-way street” and that means physical movement can effectively change your brain for the better, explains Srini Pillay, M.D., Assistant Professor of Psychiatry at Harvard Medical School.

Your brain plays a major role in your physical and emotional well-being, and it directly affects your ability to exercise. Your brain was designed for survival and avoiding danger (fight, flight or freeze). Regular aerobic exercise can reduce anxiety by making your brain’s “fight, flight or freeze” system less reactive.

One way to trick your brain is doing a Gatorade swish, which misleads your brain into thinking your body is getting a jolt of energy from a sugary beverage, even if it isn’t. The act triggers the brain, which naturally wants to preserve energy for survival, into releasing dopamine to help jump start exercise based on the false promise is sugar, Dr. Jennifer Heisz, explains in Move Your Body; Heal Your Mind.

Movement can improve your cognitive functions and mental health. Regular physical activity and movement benefit more than just the body. They actually augment brain function. Movement supplies brain cells with oxygen, promotes the production of new brain cells, and aids in creating new synapses.

Regular exercise such as aerobic, resistance, flexibility, and balance exercises can reduce depressive symptoms. Exercise can be as effective as medication and psychotherapies.

Regular exercise may boost mood by increasing a brain protein called BDNF that helps nerve fibers grow.

Mindfulness during exercises and workout.

“A 12 minute walk alters metabolites in our blood, molecules that affect the beating of our heart, the breath in our lungs, the neurons in our brain.” explains Annabel Streets, “52,ways to Walk: The Surprising Science of Walking for Wellness and Joy, One Week at a Time.

Physical activity is ignored by experts who are too focused on addressing mental health issues from the neck up. “It’s low hanging fruit,” she says, “brain chemist, thought, behaviors might take years to address on the couch.” Dr. Ellen Vora, a New York psychiatrist.

“The brain is always working against you to not expend energy, but we can override it,” says Dr. Heisz.

Exercise can be turned into a powerful meditation practice states Anita Sweeney, author of “Make Every Move a Meditation: Mindful Movement for Mental Health, Well-Being, and Insight”. Exercise can be turned into a powerful meditative practice by focusing the mind on a single thought, object or sensation during exercise can help bring clarity and peace of mind. For example, focusing on your left foot hitting the pavement can help you focus.

Exercise is essential for those seeking better emotional well-being and better mental health. Both physical exercise and meditative movement are activities that you can do to improve the way you feel.

Studies have found that people who exercise daily are at greatly reduced risk of developing Alzheimer’s disease and dementia. Rudolph Tanzi, Kennedy professor of neurology and cofounder of the McCance Center for Brain Health at MGH, states, “It’s hard to imagine anything better for brain health than daily exercise, and our findings shed new light on the mechanism involved: protecting against neuroinflammation, perhaps the biggest killer of brain neurons as we age.”

References:

  1. https://www.wsj.com/articles/best-books-2022-workout-fitness-11641905831
  2. https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350
  3. https://www.dana.org/article/how-does-exercise-affect-the-brain/
  4. https://www.harvardmagazine.com/2022/01/right-now-brain-on-exercise
  5. https://www.discoverhealthfmc.com/blogs/understanding-how-your-brain-affects-your-movement

Sugar – Detrimental to Your Immune System Health

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The ‘worst food ingredient for your immune system’— sugar. Most Americans consume between 19 and 25 teaspoons of added sugars daily.

Metabolic disorders, like obesity and diabetes, have surged in the U.S. over the past several decades. Experts believe that sugar consumption is the major cause of obesity and chronic diseases, such as type 2 diabetes.

According to many immunologist, having diabetes means your body is in a chronic low-grade inflammatory state, which stresses the body’s innate immune system and makes it slower to jump on pathogens, like COVID19, when they enter the body. Chronic inflammation is an unhealthy and abnormal immune reaction in the body and added sugars are a key diet component known to exacerbate this type of inflammation.

When it comes to your immune system, it important that you understand that what you eat does matter a lot. And no ingredient is more detrimental to your immune system and physical health than added sugar.

From marinara sauce to peanut butter, added sugar can be found in even the most unexpected products. According to the Food and Drug Administration (FDA), added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include naturally occurring sugars that are found in milk, fruits, and vegetables. The Daily Value for added sugars is 50 grams per day based on a 2,000 calorie daily diet. For most Americans, the main sources of added sugars are sugar-sweetened beverages, baked goods, desserts, and sweets.

The American Heart Association (AHA) states individuals should limit their sugar intake to six to nine teaspoons each day, which is roughly the same amount of sugar in a single can of sugary soda: eight teaspoons.

Sugar is not just bad for your teeth. Too much sugar can contribute to chronic diseases, can affect the pH levels within the body, and can impact heart health and brain health. Basically, sugar can affect the health of both your mind and body.

In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children, according to AHA. The 2020-2025 Dietary Guidelines for Americans recommend that you limit your added sugars consumption to 10% of total calories, making the current average consumption by Americans significantly higher than recommended.

Eliminating excess added sugar from your diet can not only help end this cycle of increasing metabolic disorders, but it can reverse it completely. Dialing back your sugar consumption is one of the most effective ways to improve your immune system and your overall health.

Preventative care, especially when it comes to an insidious disease like diabetes, it is recommended that the first step you take in your nutrition journey is to ask your health care provider to perform a fasting hemogoblin A1c test, even if your fasting blood glucose is normal.

Hemogoblin A1c tests measure average blood sugar over the previous three months, so even if your blood sugar is normal the day you see your doctor, the test can catch underlying issues.

According to Dr. Heather Moday, a board-certified allergist, immunologist and functional medicine physician, once you have an idea of where you stand on the blood sugar spectrum, you can take the steps below for better health:

  1. Cut back on added sugars. – This means eliminating candy, soda, cake and those seasonal flavored lattes from your diet. These foods and drinks don’t provide any nutritional value, and they contain massive amounts of sugar.
  2. Read the labels. – It is essential to check the amount of added sugar in every item in your pantry. The average American takes in about 17 teaspoons (71 grams) of added sugar a day, but the American Heart Association recommends no more than six teaspoons (25 grams) of added sugar a day for women, and nine teaspoons (36 grams) for men.
  3. Eat more fiber. – If sugar is bad, then fiber is the good. Fiber not only keeps your digestion regular, it also helps slow the absorption of sugar into your bloodstream, which protects you from sugar spikes. Lack of fiber is another reason why sodas, fruit juices and sugared coffee drinks are so detrimental to your health. They contain a ton of sugar and none of the blood-sugar-protecting fiber that fresh whole plant-based foods have. The best high-fiber foods are black beans and lentils, steel-cut oats, avocados, buckwheat, pears, raspberries, barley and flaxseeds.
  4. Chose nutrients over calories. – Instead of worrying about cutting calories, focus on adding more nutrient-dense foods to your diet, with lots of proteins and healthy fats. You don’t need to go low-carb, just choose the “right” carbs. In fact, eating carbs in the form of vegetables, beans, whole fruits, and nuts and seeds — all mineral- and vitamin-rich foods — is a great way to keep those hunger pangs at bay.

Sugar does occur naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay, according to Harvard Medical School. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium. Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells.

However, problems do occur when you consume too much added sugar — the sugar that food manufacturers add to products to increase flavor or extend shelf life. “Excess sugar’s impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health.

Bottomline is that too much added sugar can be one of the greatest threats to cardiovascular disease and metabolic health. And, your consumption of added sugar must be drastically reduced or eliminated from your diet to improve both your cardiovascular and metabolic health.

The goal isn’t to completely eliminate dessert or sweets from your life, but to bring your added sugar intake into a healthier range.

References:

  1. https://www.cnbc.com/2022/01/15/this-is-the-worst-ingredient-for-your-immune-system-says-immunologist-and-health-expert.html
  2. https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label
  3. https://www.eatingwell.com/article/7869775/what-happens-to-your-body-when-you-cut-out-sugar/
  4. https://www.sugar.org/diet/diet-sugar-in-moderation/
  5. https://www.cnbc.com/2022/01/15/this-is-the-worst-ingredient-for-your-immune-system-says-immunologist-and-health-expert.html
  6. https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
  7. https://www.niddk.nih.gov/health-information/diagnostic-tests/a1c-test

Brain-Changing Benefits of Exercise

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“The key to a happy life . . . is a healthy brain.” Wendy Suzuki

Exercise is the most transformative thing that you can do for your brain, says neuroscientist Dr. Wendy Suzuki, professor of Neural Science and Psychology at New York University.

Dr. Suzuki discovered through research and self examination that there is a biological connection between exercise, mindfulness, and action. With exercise, she believes that your body feels more alive and your brain actually performs better.  And, Dr. Suzuki states that “you can make yourself smarter. Exercising is one of the most transformative things you can do to improve cognitive abilities, such as learning, thinking, memory, focus and reasoning — all of which can help you become smarter and live longer.”

The way exercise boosts your brain health includes:

  1. It decreases feelings of anxiety – Studies have shown that every time your move your body, a number of beneficial neurotransmitters, including dopamine, norepinephrine, serotonin and acetylcholine, gets released into your brain. These substances can decrease feelings of anxiety and depression. And, It only takes between 10 and 30 minutes of daily physical activity to instantly lift your mood.
  2. It improves your focus and concentration – A single workout can help improve your ability to shift and focus attention. This is an immediate benefit that can last for at least two hours after 30 minutes of exercise. Activities that increase your heart rate, such as brisk walking, running, swimming, cycling, playing tennis or jumping rope are recommended.
  3. It promotes the growth of new brain cells – One of the most significant benefits of exercise, scientists have found, is that it promotes neurogenesis, or the birth of new brain cells. This is essential to improving cognitive function. Exercise also can improve the health and function of the synapses between neurons in this region, allowing brain cells to better communicate.
  4. It protects your brain from aging and neurodegenerative diseases – Imagine your brain as a muscle: the more workout you put into it, the stronger and bigger it gets. Longitudinal studies in humans suggest that regular exercise can increase the size of the hippocampus and prefrontal cortex, both of which are susceptible to neurodegenerative diseases such as dementia and Alzheimer’s. So while exercising won’t completely prevent or cure normal cognitive decline in aging, doing it consistently can help reduce or delay the onset of it.

So, get up and start your brain transformation journey.

Dr. Suzuki encourages people to get active and go to the gym since the science clearly demonstrates how working out boosts your mood and memory — and protects your brain against neurodegenerative diseases like Alzheimer’s.

To get the brain-changing benefits of exercise, you should do at least three to four 30-minute workout sessions a week, explains Dr. Suzuki. You’ll also get the most benefits out of aerobic exercise, which increases the heart rate and pumps more oxygen into the brain.

Essentially, exercise can improve your brain functions today and protect your brain from neurodegenerative diseases as you age.

References:

  1. https://www.wendysuzuki.com
  2. https://www.psychologytoday.com/us/blog/prime-your-gray-cells/201108/happy-brain-happy-life
  3. https://www.amazon.com/Healthy-Brain-Happy-Life-Everything/dp/B01LTHXL7Q/ref=nodl_

Positive and Optimistic Mindset for Healthy Aging

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It’s essential to look ahead with optimism and a positive outlook as you age.

With advance aging, you should adopt an optimistic and positive mind-set and focus on new discoveries and experiences. It’s more important than ever as you age to follow a healthy lifestyle, remain positive and passionate about life, stay connected with family and friends, and look forward to better days ahead.

You must consistently attempt to find things that continue to be meaningful and engaging. These meaningful activities can include traveling around the world, spiritual pursuits, hobbies such as reading or painting, lifelong learning, or spending more time with loved ones. Experts suggest planning for purposeful activities before transitioning to retirement, and to embrace this change and follow where their passions lie.

Try to keep the mind active by challenging yourself to learn something new every week or month, or try something you’ve always wanted to.

Embrace thoughts such as, “As I age, I’ll keep learning,” says Vonetta Dotson, an associate professor of psychology and gerontology at Georgia State University. Feeding yourself a rich diet of positive messages can in itself brighten your outlook.

“Anytime we do something and try new things, it helps to reinforce this feeling of positivity,” Dotson said. “And keep those social connections. When you socialize, your focus is diverted. When you’re by yourself, you may ruminate” about your current and future physical and mental deterioration.”

Better yet, learning something new enables your brain to form new pathways. This helps you stave off gloomy thoughts about the aging process.

“By engaging in rewarding and meaningful activities and staying mentally active, we can retrain our brains,” said Kevin Manning, a neuropsychologist and associate professor of psychiatry at UConn Health. “These activities can enhance our self-efficacy, lessen fears of decline and sharpen our cognitive functioning.”

Ideally, passion drives you to take action. Why sign up for a course on current events or foreign affairs if you find the state of the world dispiriting and you dread consuming the news?

To channel your activity in a more uplifting direction, set short-term goals. If you’re learning a musical instrument, aim to perform a simple piece in one month.

When you embrace a purpose that gives you something to do that’s meaningful,” it focuses your efforts and displaces fears of aging. It’s one of several keys to healthy aging.

The key to healthy aging is a physically, socially, mentally and spiritually active lifestyle and mindset.

References:

  1. https://www.barrons.com/articles/depression-aging-retirement-51640306803
  2. https://vailhealthfoundation.org/news/10-tips-for-healthy-aging-month-2021/
  3. https://healthprep.com/aging/secrets-to-aging-gracefully/

Healthy Aging and Eating

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“Making a plan to eat healthy can keep you healthy and active for longer.” National Institute on Health

“Aging—not cancer or heart disease—is the world’s leading cause of death and suffering. In spite of this, we accept the aging process as inevitable”, writes Dr. Andrew Steel, longevity expert and author of “Ageless: The new science of getting older without getting old“.

Dr. Steel suggest a list of proven life-extenders, such as don’t smoke, exercise, get vaccinated, take care of your teeth.

Strauss Zelnick, author of Becoming Ageless, and who successfully rejuvenated his metabolic health believes that, “You can eat to be younger.” He implores his readers to focus on what He calls “Forever Fuel.” He suggests that you do not have to forego eating your favorite foods; you’re just getting the best versions of them.

  • Unlimited Foods—Lean Protein, Salads, and Vegetables—eat as much as you want. I love bison, light tuna, chicken, eggs, grass-fed beef.
  • Limited Foods—Some fruits and dried fruits, nuts, and cheese—in moderation.
  • Highly restricted foods—no processed foods, fried foods, or added sugars. Processed foods account for 70% of the calories that Americans take in. They don’t just make you fat; they age you.

While humans wither and become frail after a mere seven or so decades, capturing the trait known as ‘negligible senescence ‘ has become the holy grail of aging research. A 2015 study, published by the Mayo Clinic, found that using a combination of existing drugs reversed a number of signs of aging, including improving heart function”, according to the Guardian.

Dr. Sanjay Gupta, Chief Medical Correspondent for CNN, adds that, “During medical school we were taught that aging is a natural process and that people can simply die of old age. The thinking was that age wasn’t just a turning of the clock but an accumulation of mutations, cancer, arthritis, heart disease and dementia. Have you ever wondered, however, if it was possible to address those diseases not just individually, but collectively, by addressing the underlying process of aging itself.”

The role of carbs and added sugars

When you have sugar molecules in your system, they bombard the body’s cells like a meteor ­shower—glomming onto fats and proteins in a process known as glycation. This forms advanced glycation end products (AGEs), which cause protein fibers to become stiff and malformed. The connective-tissue damage and chronic inflammation resulting from sustained high blood sugar can lead to debilitating conditions, such as cataracts, Alzheimer’s, vascular tightening, and diseases of the pancreas and liver.

From a dietary standpoint, forswearing white sugar, high-fructose corn syrup—which studies have shown increases the rate of glycation by 10 times, compared with glucose—and simple carbs is a no-brainer. “Even though all carbs get converted into sugar, when you eat the good ones, like brown rice and whole-grain bread, you get less glucose, and you get it more slowly,” Karcher says.

Carbohydrates (Carbs) — like fiber, starches, and sugars — are important for your health. They are your body’s main source of energy and are a basic nutrient your body turns into glucose, or blood sugar, to make energy for your body to work. But eating too many carbs can cause your body to store the excess as fat.

The fruit, vegetables, dairy, and grain food groups all contain carbohydrates. Sweeteners like sugar, honey, and syrup and foods with added sugars like candy, soft drinks, and cookies also contain carbohydrates.

You should try to get most of your carbohydrates from fruits, vegetables, dairy, and whole grains rather than added sugars or refined grains.

Nutrients like protein, carbohydrates, and fats can help you stay healthy as you age.

Many foods with carbohydrates also supply fiber. Fiber is a type of carbohydrate that your body cannot digest. It is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains. Eating food with fiber can help prevent stomach or intestinal problems, such as constipation. It might also help lower cholesterol and blood sugar.

A very low-carb diet, like keto, triggers your body into nutritional ketosis. This stored energy is released in the form of chemicals called ketones. Your liver starts to make ketones — a fuel that kicks in when your body uses up glucose and glycogen, and doesn’t have enough sugar to run on. It does this by breaking down the energy reserves stored in fat. 

These chemicals, ketones, help cells—especially brain cells—keep working at full capacity. Some researchers think that because ketones are a more efficient energy source than glucose, they may protect against aging-related decline in the central nervous system that might cause dementia and other disorders.

Ketones also may inhibit the development of cancer because malignant cells cannot effectively obtain energy from ketones. In addition, studies show that ketones may help protect against inflammatory diseases such as arthritis. Ketones also reduce the level of insulin in the blood, which could protect against type 2 diabetes.

But too many ketones in the blood can have harmful health effects.

While there’s insufficient evidence to recommend any type of calorie-restriction or fasting diet. A lot more needs to be learned about their effectiveness and safety, especially in older adults. In the meanwhile, there’s plenty of evidence for other actions you can take to stay healthy as you age:

  • Eat a balanced diet with nutritious food in moderate amounts. Avoid or limit consuming refined sugars and carbs, and processed foods.
  • Engage in regular physical exercise (150 minutes per week).
  • Drink alcohol in moderation or not at all.
  • Don’t smoke or take illegal drugs.
  • Maintain an active social lifestyle and build close relationships.
  • Get a good night’s sleep.

Finally, older adults may have different vitamin and mineral needs than younger adults. Find recommended amounts and information on calcium, sodium, vitamin D, and more.

“People are living longer, staying healthier longer and accomplishing things late in life that once seemed possible only at younger ages.” –David Brooks, The New York Times

The American Heart Association recommends no more than six teaspoons of added sugar a day. The sugar found in whole foods like fruits and veggies, says Kimber Stanhope, PhD, a nutritional biologist at the University of California, Davis. “These naturally occurring sugars come packaged with good-for-you vitamins, minerals, fiber, and other nutrients.” Eliminating or reducing your intake of added sugar and carbs can result in you gaining some significant healthy aging benefits, according to the American Heart Association.

References:

  1. https://www.webmd.com/diet/ss/slideshow-what-happens-when-you-stop-eating-carbs
  2. https://andrewsteele.co.uk/ageless/
  3. https://www.amazon.com/Becoming-Ageless-Secrets-Looking-Feeling/dp/1940358175/ref=nodl_
  4. https://www.dexafit.com/blog2/10-ways-to-improve-your-metabolic-health
  5. https://www.elle.com/beauty/makeup-skin-care/tips/a2471/sugar-aging-how-to-fight-glycation-614621/
  6. https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know
  7. https://www.nia.nih.gov/health/important-nutrients-know-proteins-carbohydrates-and-fats
  8. https://www.msn.com/en-us/health/nutrition/scientist-reveals-tips-for-slowing-down-the-aging-process/ar-BB1fWqe4
  9. https://www.theguardian.com/science/2021/jan/03/observer-magazine-do-we-have-to-age-biologist-andrew-steele
  10. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates

Staying Active Gives You a Longer, Healthier Life

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“Exercise is the most important activity we can do to keep our brains healthy, it’s important to simply move, whether that be casual walking or a workout.” Sanjay Gumpta

It important to understand that you can proactively take steps to avoid, delay, and mitigate dementia and mental decline as you age. Just thirty minutes daily of moderate physical activity, such as walking around the block, can make a significant difference in improving your brain health.

In the process of neurogenesis, creating brain cells does not stop when you age and get older. Neuroscientific research shows that the brain can make new brain cells, and forge new neural connections, at any age.

Additionally, adequate sleep also has a major effect on brain health. Recent research has shown that your brain remains very active while you sleep, because it can make full use of the energy that is diverted elsewhere when you are awake.

When you sleep, the brain turns information into knowledge, consolidates your memories, and cleans itself. This is why everyone needs at least eight hours of sleep, states Gumpta and you shouldn’t convince yourself that you don’t.

“There is a rinse cycle that happens in your brain when you sleep,” says Gumpta. “You are basically clearing out metabolic waste. That happens when you are awake, but the process is close to 60 per cent more efficient when you are asleep.

Key takeaway is that staying physically active, proper diet. adequate sleep and social interaction are all key to longer life.

And you’re never too old to start exercising.

References:

  1. https://amp.scmp.com/lifestyle/health-wellness/article/3129163/brain-health-and-how-avoid-dementia-eat-and-sleep-well-be
  2. https://www.scmp.com/lifestyle/health-wellness/article/3089731/ageing-well-why-staying-active-key-longer-life-youre

Calculating Net Worth

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Calculating net worth involves adding up all your assets and subtracting all your liabilities.  The resulting sum is your net worth.

The value of your primary residence is not included in your net worth calculation.  In addition, any mortgage or other loan on the residence does not count as a liability up to the fair market value of the residence.  If the loan is for more than the fair market value of the residence (i.e., if your mortgage is underwater), then the loan amount that is over the fair market value counts as a liability under the net worth test.

Further, any increase in the loan amount in the 60 days prior to your purchase of the securities (even if the loan amount does not exceed the value of the residence) will count as a liability as well.  The reason for this is to prevent net worth from being artificially inflated through converting home equity into cash or other assets.

The following table sets forth examples of calculations under the net worth test for being an accredited investor:

Accredited Investor table

References:

 

Most Valuable Retirement Assets

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“Retirement is like an iceberg, where 90% of what’s really taking place lies below the surface, absent from traditional financial plans and conversations” Robert Laura

For a long and fulfilling life in retirement, you need much more than financial resources and financial security. Consequently, there are more valuable retirement assets than financial.

Retirement planning is typically related solely to financial planning, all about numbers. It centers around one question: Do your financial assets — pension, 401(k)s/IRAs, Social Security, property, sale of a business, etc. — provide enough income to fund your desired retirement lifestyle?

5 Tips to Help You Stay Motivated to Exercise poster

You’ll need enough money to get by, of course, but you don’t have to be super wealthy to be happy. In fact, life satisfaction tops out at an annual salary of $95,000, on average, according to a study by psychologists from Purdue University. Enough money to never have to worry about going broke or paying for medical care is important. But financial freedom is not the only or even the most important piece of a fulfilling retirement.

Once you have a retirement plan in place, it is essential to focus on all those things money cannot buy. There are non-financial assets that studies show can improve life satisfaction in retirement. According to Kiplinger Magazine, they include:

  1. Good Health (Health is Wealth) – Good health is the most important ingredient for a happy retirement, according to a Merrill Lynch/Age Wave report. Studies show that exercise and a healthy diet can reduce the risk of developing certain health conditions, increase energy levels, boost your immune system, and improve your mood.
  2. Strong Social Connections (Emotional Well-Being) – Happier retirees were found to be those with more social interactions with friends and family, according to one Gallup poll. Further, social isolation has been linked to higher rates of heart disease and stroke, increased risk of dementia, and greater incidence of depression and anxiety. A low level of social interaction is just as unhealthy as smoking, obesity, alcohol abuse and physical inactivity.
  3. Purpose – Retirees with a sense of purpose or meaning were three times more likely to say “helping people in need” brings them happiness in retirement than “spending money on themselves.” Purpose can fall into three buckets, which means getting involved with your place of worship or spiritual pursuits, using your talents in service to others, and doing what you’ve always wanted to do.
  4. Learning and Growing – Experts believe that ongoing education and learning new things may help keep you mentally sharp simply by getting you in the habit of staying mentally active. Exercising your brain may help prevent cognitive decline and reduce the risk of dementia.
  5. Optimistic Outlook – Optimistic people tend to expect that good things will happen in the future. A fair amount of scientific evidence suggests that being optimistic contributes to good health, both mental and physical and may lower risk of developing cardiovascular disease and other chronic ailments and a longer life, and people with higher levels of optimism lived longer. Optimism is a trait that anyone can develop. Studies have shown people are able to adopt a more optimistic mindset with very simple, low-cost exercises, starting with consciously reframing every situation in a positive light. Over time, your brain is essentially rewired to think positively.
  6. Gratitude – People who counted their blessings had a more positive outlook on life, exercised more, reported fewer symptoms of illness and were more likely to help others. Gratitude enhances people’s satisfaction with life while reducing their desire to buy stuff.
  7. Dog Ownership – Older dog owners who walked their dogs at least once a day got 20% more physical activity than people without dogs and spent 30 fewer minutes a day being sedentary, on average, according to a study published in The Journal of Epidemiology and Community Health. Research has also indicated that dogs help soothe those suffering from cognitive decline, and the physical and mental health benefits of owning a dog can boost the longevity of the owner.

Retirement is major transition made up of many financial as well as life decisions. This is why it is important to create and to adhere a retirement plan as early as possible. That way you can spend more time focusing on everything else that equally matters.

References:

  1. https://www.kiplinger.com/retirement/happy-retirement/601160/7-surprisingly-valuable-assets-for-a-happy-retirement

Avoid 5 Foods that Weaken Memory and Focus

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We are what we eat!

Across America, people are struggling with mental health issues. Nearly one in five Americans are living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, “suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year”.

Accumulating scientific research shows that a standard American diet rich in refined sugar and highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health.

Source: https://mhanational.org/issues/state-mental-health-america

A Harvard nutritionist and brain expert implores Americans to avoid 5 foods that ‘weaken memory and focus’, and increase the likelihood of depression and mental health issues. Dr. Uma Naidoo, a nutritional psychiatrist, brain expert, and faculty member at Harvard Medical School, studied how gut bacteria can trigger metabolic processes and brain inflammation that impact memory.

In her book “This Is Your Brain on Food”, Dr. Naidoo explains which food contributes to our mental health and “how a sound diet can help treat and prevent a wide range of psychological and cognitive health issues, from ADHD to anxiety, depression, OCD, and others”.

Refined sugar is well known for creating chronic inflammation in the body which can cause dysfunction of the immune system.

Existing studies indicate that you “may be able to reduce the possibility of dementia by avoiding foods that can compromise our gut bacteria and weaken your memory and focus”.

The standard American diet (SAD) foods “to avoid or cut back on to fight inflammation and promote brain health, sharp thinking and good decision-making” are:

  1. Refined sugars – a high-sugar or ‘high fructose corn syrup’ diet can lead to excess glucose in the brain, which studies have linked to memory impairments and less plasticity of the hippocampus — the part of the brain controlling memory. Consuming unhealthy processed foods like baked goods and soda floods the brain with too much glucose. And, be aware that refined sugar is “secretly added” to many popular food items like fast food french fries. Furthermore, sugar consumption triggers a cascade of chemical reactions in the body that promote chronic inflammation, according to Psychology Today. A little inflammation can be a good thing, since it can increase immune activity and blood flow to a wound. But in the long term, inflammation is a big problem. It disrupts the normal functioning of the immune system, and wreaks havoc on the brain.
  2. High-glycemic-load carbohydrates – your body processes high-glycemic-load carbohydrates in much the same way it does with refined or high fructose sugar. That means they can also raise your risk for depression. “Better-quality” carbohydrates were defined as whole grains, foods high in fiber, and those ranked low on the glycemic index (GI). The GI is a measure of how quickly foods convert to glucose when broken down during digestion; the faster a food turns into glucose in the body, the higher its GI ranking. Researchers discovered that people who were eating better-quality carbs, were 30% less likely to develop depression than those who were eating high-GI carbs. Low-GI carbs include green vegetables, most fruits, raw carrots, kidney beans, chickpeas and lentils.
  3. Fried foods – for brain health, it pays to reduce the amount of fried foods you eat. In fact, one study found that a diet high in fried foods was linked to lower scores in learning and memory. The likely reason is that fried foods can cause inflammation, which can damage the blood vessels that supply the brain with blood. Another study found that those who consumed more fried foods were more likely to develop depression in their lifetime. If you’re eating fried foods, try enjoying them just once a month.
  4. Alcohol – Archana Singh-Manoux, a research professor and director at the French Institute of Health and Medical Research, and her colleagues reported in the British Medical Journal that “people who had abstained from alcohol completely or who consumed more than 14 drinks per week had a higher risk of dementia compared to those who drank alcohol in moderation”. Thus, the key is moderation.
  5. Nitrates – nitrates are used as a preservative and to enhance color in deli slices and cured meats like bacon, salami and sausage. Nitrates may be also connected with depression.

What you eat does matter. Thus, by avoiding or eliminating these 5 foods from your diet, and by serving healthier, nutrient-rich food options, you can help to alleviate anxiety and depression, stabilize mood and promote mental health and wellness.

“The gut/brain connection helps us understand the food/mood connection,” explains Dr. Naidoo. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-and-digest’ response. 

“It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.”

Bottomline, cleaning up your diet and eating healthier, nutrient-rich food, in most cases, will only help your mental health and emotional well-being.

Healthy diet, exercise, mindfulness, gratitude and sleep are all holistically important for your brain and mental health.

  1. https://www.nachicago.com/2021/10/29/372020/eat-well-to-feel-well-thanksgiving-fare-that-boosts-mental-health
  2. https://mhanational.org/issues/state-mental-health-america
  3. https://www.psychologytoday.com/us/blog/the-depression-cure/200907/dietary-sugar-and-mental-illness-surprising-link
  4. https://www.cnbc.com/2021/11/28/a-harvard-nutritionist-and-brain-expert-avoids-these-5-foods-that-weaken-memory-and-focus.html
  5. https://umanaidoomd.com

Life on the Edge

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“As you get older, the days go by quicker and you need to make the time count.” Mary Peachin, Octogenarian

As you age, it becomes more important to “live each day right to the limit”, states octogenarian Mary Peachin, in Costco Connection magazine, September 2021, Members Connection. Peachin has “walk the talk” and lived her life as a self proclaim world-traveling, deep sea diving adrenaline junkie. “If your body aches, you ignore it and keep on trucking”, she preaches.

When it comes to going after what you love in life, do not take no for an answer. You should expect and intend to live a life well lived and always believe the best is yet to come

“Life is too short not to enjoy it.”

Make your life happen and take action today. Be amongst the few who dared to live their dreams. Live your life in such a way that there is no regret.

Time is short; live every day for a higher purpose. Let’s invest the limited time we have on your life’s purpose and mission. Do not focus on your problems and challenges; instead focus on purpose and destination.

Life is brief and it passes quickly. The average American male lives to be 70 years 4 months. The average American female lives 70 years 4 months. To live life to its fullest, it is not the quantity of your life, but the quality.

Time is running out for all of us.

“Your job will not take care of you when your elderly and sick, your friends and family will.”

  1. Select a few friends to be close to in your life and communicate and strengthen your relationship with them
  2. Get over those who disappoint you and refuse to let those people steal your joy
  3. Lift up and encourage those who are recovering from failure. Treat people with Grace.
  4. Ignore your critics. Decide to see the good in the experience and growth, the lessons you learned and the relationships you made.
  5. Stay fully focused on your Lord and Savior Jesus Christ. Believe the best! Christ teaches us to believe the best…faith, hope and love. Remember to rejoice and be glad. If God is for us, who can be against us!

The most effective way to live life on the edge is to “find an edge and Live there”, states Peachin. And, you can start to “find an edge” by writing down your dreams and priorities in life, and then focusing on fulfilling those written dreams and priorities. It starts with knowing what you want, and it ends with getting what you wanted. It’s often that simple.

Save for and invest in the things that matter most!

In every positive or negative situation, there are always options. Remember you are the one pulling the strings, and when things look hopeless, it’s because you’re choosing not look at the things that truly matter. You’re choosing to see the the bad stuff, and they have little to do with your ability to change your circumstances. The trick is that you have to see the ocean of opportunity, not that little bucket of water (problems) that you tripped over.

We must decide to see the good and not dwell on the failure, but instead focus on the positives from the experience. Limits do not exist. You have weaknesses of course and we all do, but focus on your strengths. Remember if you’re feeling scared and fearful, it means you’re trying something new.

People don’t run marathons because it feels good.

When you feel bad about your situation, you’re thinking about the mistakes of yesterday, and not the opportunity of right now and the hope for tomorrow. You’re thinking about what has and what can go wrong, and not what can go right.

When you’re feeling defeated and discouraged, ascertain what you’re really focusing on. It important to focus on how far you’ve come, the opportunities that lie ahead, and the resources available you have to go forward.

“What you focus on expands, and when you focus on the goodness in your life, you create more of it.” Oprah Winfrey

Always think bigger and focus on your purpose. Build the world as you want it to be.

References:

  1. Costco Connection, September 2021, Vol. 36, No. 9, pg. 119
  2. https://personalexcellence.co/blog/101-ways-to-live-your-life-to-the-fullest/

“Those who are the happiest are not necessarily those for whom life has been easiest. Emotional stability results from an attitude. It is refusing to yield to depression and fear, even when black clouds float overhead. It is improving that which can be improved and accepting that which is inevitable.” ― James C. Dobson, Life on the Edge: The Next Generation’s Guide to a Meaningful Future