The Point Of Aging Well Is To Be Happy!

 

The third key piece to healthy aging is finding ways to maintain your emotional health and social connections. This is not only important for us seniors. Career and family obligations can gobble up your time at a prodigious rate and leave you feeling emotionally drained day after day. 

The older I get, the more I realize that my emotional health isn’t something that “just happens” — it’s something that has to be tended on purpose. Friend groups change, schedules shift, and some days the quiet can feel - well - really quiet. What can help is building small, repeatable habits that steady your days and keep you connected. None of it is fancy; most of it fits in the empty corners of a normal week.

For emotional well-being, start with a simple morning check-in: How are you right now, really? What do you need this day. Open a window (assuming you are not in North Dakota in February) and take a few deep breaths. Fresh air and sunshine are nature's miracle cure. Step outside for a ten‑minute stroll, even if it’s just to the mailbox and back (a dog is a great companion as well as motivation not to skip doing it). As you walk, remind yourself what you're grateful for, what you're curious about, or what you're looking forward to. Let the news and doom‑scrolling wait until after breakfast, it will still be there. Protect those first minutes of your day, they set the tone. At night, remind yourself of three small good things from the day that you are grateful for. It is very difficult to be both grateful and miserable. Fall asleep with positive thoughts.

For connection, maybe lower the bar and increase the frequency. Keep a “connection list” of people you enjoy and rotate through it with quick touch points: a photo of your coffee mug (or your cat on your coffee mug), a voice memo (it will really stand out among all the texts), a goofy meme that made you smile. Standing plans help: “Tea Tuesday” phone calls, a Thursday walk‑and‑talk, or a regular library date. Hosting tiny things (like a bring‑your‑own‑mug porch chat) can be a sweet way to see faces without a lot of fuss.

Make use of online resources like Meetup to find people with common interests. Get involved with the almost limitless opportunities in your community to volunteer your time and talents to help others. Set yourself up with tools that make reaching out easier.  Favorites starred in your phone, using voice‑to‑text for quick notes, and birthday reminders so you can send a voice greeting. Local “third places” — the library, a garden club, a faith group, the community center — offer built‑in conversation. Showing up once a week adds a nice rhythm. On low‑energy days, you can aim for “social snacks”: a hello to the neighbor, a kind word to the cashier, a smile at the dog walker. Those tiny exchanges count more than we think. Not every day will be high energy, so cut yourself some slack.

Aging can be reflective and invite us to be more intentional — not about doing more, but about doing what matters most to you. If any of these ideas spark something, try one this week and see how it fits. What small habit helps you feel grounded or connected lately? Share below or just say hi — I’m always glad to hear from you.

Good Nutrition Need Not Be A Challenge For Seniors

 

If you’re an older adult (aka senior), food can feel surprisingly burdensome and complicated. Taste buds change, appetites ebb and flow, and what was easy to cook five years ago might feel like a chore now. But the goal isn’t perfection — it’s meals that are simple, satisfying, and nutritionally sound. Here are the nutrition touchpoints you can return to when you're planning your plates.

Start by building your meals around steady, gentle protein and plenty of colorful plants. Think scrambled eggs with soft sautéed spinach, Greek yogurt with berries and a sprinkle of oats, tuna or salmon salad on soft whole‑grain toast, or a warm lentil soup finished with olive oil. Beans, nut butters, cottage cheese, and soft cheeses make it easy to tuck protein into snacks, too. For plants, cooked veggies, peeled fruits, oatmeal, and blended soups are friendly on chewing and digestion. Aim for “one more bite of protein and one more plant” at each meal — small adds that feel doable and add up over time.

Hydration is the quiet hero. Many older adults sip more when drinks are appealing and within reach, so keep water on the table, brew herbal tea, add lemon or cucumber to a pitcher, and count broths and watery fruits as part of the day. For flavor, lean into herbs, citrus, garlic, and olive oil rather than a heavy hand with the salt shaker. When you use canned goods, look for “low sodium” and rinse beans and veggies. They add a lot of convenience but also a lot of sodium. Rinsing will reduce the sodium content. When choosing staples like milk alternatives or cereals, check the labels for options that are enriched or fortified.

Let's face it, convenience matters. Especially if you are preparing your own meals. Consider making larger portions at one time and freezing some for later. The freezer is your friend. Smaller, more frequent meals often feel better than big plates, so a snack tray with cheese, crackers, sliced fruit, and hummus can be just right. Keep easy wins on hand: nut butters, canned fish, whole fruit cups packed in juice, microwavable brown rice, frozen veggies, and pre‑washed greens. If chewing is tricky for you then mash, stew, or blend foods for softer textures that are still tasty. And whenever possible, make it social — a shared meal, a video call “tea time,” or setting the table with a little color can make simple food feel special.

This is good general info, but not medical advice. If you have specific health issues or questions, check in with a healthcare professional or a registered dietitian who knows your individual situation and can offer customized advice.

What’s one easy, senior‑friendly meal you love to make? Drop your go‑to in the comments, or message me if you’d like the simple grocery list template I use to keep this simple.

Eat Well to Age Well

 

Aging well isn’t about chasing perfection or jumping on every trend promoted by the hot social media influencer of the week. It’s about a handful of steady habits that are doable on real-life Tuesdays. The second leg of the healthy aging stool is a good diet and solid nutrition - not as a chore but a habit. If nutrition has felt noisy or complicated, you are not alone. Here’s a simple framework you can come back to when you want your meals to love you back.

First, anchor your meals with protein that you enjoy—think a palm-sized portion of fish, chicken, tofu, beans, low fat cheese, or eggs. This is not to suggest that you must avoid red meat, just don't make it the foundation of your diet. Maybe, as the TV commercial used to say, "Beef! Its what's for dinner". Just don't have it 5 nights a week. 

Then build some color around it: leafy greens, steamed or roasted veggies, bright fruits, or whatever produce is in season. Whole-food carbs (oats, quinoa, potatoes with the skin on, brown rice, whole fruit, whole grain breads and pasta) round it out, and fiber-rich choices will help you feel full and more satisfied. Unless you are intentionally trying to lose weight, don’t bother to count anything. Just look down and ask, “Do I see protein, plants, and something hearty on this plate?”

Next, add fats that make good food taste even better: a drizzle of olive oil, a few olives, avocado, nuts or seeds. Carry some water around with you and have some tea in the afternoon - hot or cold. It doesn't have to be herbal (unless you like herbal). When you do have bread, pasta, or rice, pair them with some protein or healthy fats—this simple combo will leave you feeling steadier between meals. And  keep ultra-processed snack foods as an occasional thing. Moderation is the key here, not denial.

Also pay attention to a few nutrients that often come up in conversations about aging: B12, calcium, vitamin D, and magnesium, along with getting enough protein across the day.  Then check in with your healthcare provider about labs to see where you stand. Supplements can help fill in any gaps in what you are getting from your food but take a "real food-first" approach. (Maybe that's why they call them supplements?) 

In the kitchen, make meals that are easy to prepare—soups, sheet-pan dinners, soft-cooked veggies, smoothies when appetite is light or time is tight. Add plenty of herbs and spices in place of salt. And keep an eye on late caffeine or alcohol if they nudge your nights off track. Sleep is precious.

If you’re looking to simplify, try building your next plate with this “protein + plants + something hearty + a little healthy fat” lens and see how it feels. If this was helpful, save it for later—and tell me one small change you’re making this season. I’m cheering you on, right where you are.

Next time we will take a deeper dive on diet and nutrition issues of particular concern to us senior healthy agers. 

Tips and Resources for Getting Active

 

 

If you’ve been thinking, “I really should move more, but where do I even start?” you’re not alone. The internet is packed with options, and figuring out where to begin can be the hardest part. I’ve pulled together a simple, beginner-friendly list for seniors (or anyone really) who want to ease into an activity routine. No perfect outfit, no fancy equipment — just a few trusted places and small, doable steps.

First things first: start gently and give yourself permission to go at your own pace. Its is a lifestyle change and they take time. It is not a contest. A few minutes counts. Comfortable shoes, a sturdy chair, a clear space, and some water nearby are a good start. If you have questions about what’s right for you, especially if you’re new to intentional physical activity or have any concerns, check in with your healthcare provider. Be sure to warm up with slower movements and finish with easy stretches can help your body ease in and out of activity. This is especially important if you have not been active for a while.

Here are some useful resources you can explore:

National Institute on Aging — Exercise & Physical Activity: Plain-language videos, a “Workout to Go” printable checklist, and safety tips. 

SilverSneakers: Many health plans include access to online and in-gym classes designed with older adults in mind. Search your health insurance plan's site for “SilverSneakers eligibility” to see if yours includes it.

The YMCA and community centers: Look for “Active Older Adult,” “gentle,” or “low-impact” on class schedules.

Your local Parks & Recreation and Senior Centers: Often offer affordable group classes and walking clubs for those who want to add a social element to their activity.

Your local library: Free movement classes or DVDs you can check out.

YouTube: Search for Yes2Next (walking and light strength), SeniorShape Fitness (chair and standing), Tai Chi with Don Fiore (slow, calming flow), and Yoga With Adriene (gentle/chair options). Start with “beginner” or “chair” playlists.

Outdoors and walking ideas: Mall walking before stores open; neighborhood strolls with a buddy; use the AllTrails app to find flat, paved paths (filter for “easy”).

Consistency is maybe the most important success factor. Here are a few practical tips for staying consistent: 

Put movement on your calendar like any other appointment until it becomes a part of your normal routine.

Keep a simple checkmark log on the fridge to celebrate each tiny win. 

Stack activity with something you already do (after breakfast or before your favorite show). 

Mix in music, fresh air, or a friend to make it enjoyable. Variety helps — rotate walking, gentle strength, stretching, and balance practice through the week so it stays interesting.

If you’d like this as a quick printable checklist or want a couple of starter videos based on what you enjoy (walking, chair, stretching), comment “START” or message me and I’ll send them over. And if you have a resource you love, drop it below — your recommendation might be exactly what someone else needs today.

We really are all in this together.

Let's Just Not Call It Exercise Any More

 

As we take a closer took at the three key inputs to having long, healthy and happy senior years (exercise, diet and relationships), let's start with exercise. But before we do, let's rename it. "Exercise" just raises negative feelings for too many people, especially older ones who may have physical limitations or dread the idea of the gym. Instead, we'll call it "activity". Much less unpleasant, right?

Activity isn’t about climbing mountains or training for the senior marathon; it’s about showing up for your body in everyday ways. Try to think of regular activity as a friendly nudge, not a finish line. For seniors, and anyone who hopes to become one someday, “exercise” can be as simple as the moments you already have in your day. If the word workout makes your shoulders tense, take a breath—this is not that.

Here’s what “regular” looks like in real life: a short walk after breakfast, a few sit-to-stands from a sturdy chair while the TV is on, heel raises at the kitchen counter while the kettle hums. Light resistance shows up in ordinary objects—water bottles, canned goods, a tote of books. Balance can be practiced holding the back of a chair, eyes on a steady point. Shoes you trust, a clear path, and a pace that lets you chat are simple guardrails. If movement is new or you’ve got questions about what’s right for you, check in with a professional who knows your particular history.

Consistency tends to feel kinder than intensity. Pair movement with habits you already have: after brushing your teeth, before lunch, during your favorite show’s commercials. Go ahead and keep it playful—set a timer for a few minutes, put on a song, or call a friend and stroll while you catch up. Write it down somewhere you’ll see it, and give yourself credit for every little “done.” (One of those calendars that seem to show up at this time of the year is perfect.) If spandex is involved, it’s optional and probably more for dramatic effect than any practical reason.

I like to think in terms of four gentle pillars: strength, balance, mobility, and easy-cardio. Strength can be chair squats or wall push-ups you can do at your own pace. (Remember, it's not a competition.) Balance might be heel-to-toe walking along the counter, one hand resting there as a spotter. Mobility is the feel-good stuff—neck turns, shoulder rolls, ankle circles. Easy-cardio is anything that gets you moving smoothly: an unhurried walk, light dancing in the kitchen (or with a friend!), even tending plants.

Start Small. Stay Gentle. Keep Showing Up. Regular activity isn’t a contest; it’s a conversation with your body, one you get to keep having. You can even combine it with building relationships if a program like Silver Sneakers appeals to you. (I love to check two boxes with one activity!)

Activity is like most anything else, starting is the hardest part. It gets easier and easier the more you do it and you will soon begin to feel the many benefits of being more active. As it becomes part of your routines and habits, you may even find yourself feeling bad when you miss doing it. (Seriously. Ask my dog how he feels about missing one of his walks.)

So step one in aging well and making your senior years active and happy is to get moving. Next time I will share some ideas and resources for getting started.

Healthy Aging is More than Just Good Luck

 

 

Aging is inevitable. Frailty, isolation and illness are not. Imagine living your golden years with a vitality and energy that defy the odds. You can. Many seniors today embrace a lifestyle full of energy and wellness that keeps them active and healthy long after many of their peers have hit the couch in the doctor's office. What’s their secret? Here are some universally recognized tips for staying healthy as we age.

Foremost, staying active is essential. Use it or lose it. Seniors aren't necessarily running marathons (though more than a few do), but they are engaging in activities like walking (take the dog!), yoga, or gardening that can keep joints flexible and spirits high. Regular movement is associated with numerous health benefits, including reduced chronic illness risks and better mood.

You knew we were going to mention diet. While there is just no getting around the need for good nutrition, there’s no need to give up chocolate peanut butter cups entirely either. A balanced diet that includes fruits, vegetables, and whole grains helps maintain energy levels. Incorporating foods like salmon and leafy greens can support overall health and vitality. Often our appetite fades and our tastes change as we age, so it is important to be sure that you are continuing to give your body everything it needs to thrive.

Then there is our emotional well-being. Seniors who maintain strong social ties often exhibit better mental health. These connections provide essential emotional support, helping to navigate life's ups and downs with resilience. Social connections also give us more reasons to stay active and engaged.

In conclusion, an active lifestyle, a healthy diet, and strong relationships are key elements to a vibrant life, regardless of age. These habits not only enhance life today but may also ensure you enjoy those future moments, whether dancing at a senior event or engaging in community activities. So why wait? Start incorporating these practices into your life now! I'll be giving you some "how to" tips over the next few days, so check back.

Financial Healthspan

 

By now, most of us are familiar with the concept of "lifespan" vs "healthspan". Lifespan, of course, is exactly what it sounds like - your chronological age at death. Your healthspan is the number of years that you are free from chronic disease or disability that affect quality of your life. The United States has the largest gap between lifespan and healthspan of any country on earth, 12.4 years. This is an increase of 11% since just 2020.

We have looked at the many things you can do to close this gap for yourself in previous blogs. None of these will be very surprising: a balanced and nutritionally complete diet, regular moderate exercise, restful sleep, restorative recreation and fulfilling social connections. Yet many people seem to have trouble staying motivated to live a healthier lifestyle. So here is one more reason for you to do everything you can to be healthier as you age. Chronic health conditions are expensive!

The average 65 year old American will spend $165,000 in out of pocket medical expenses through their senior years. For some people, the costs will be much, much higher. “A person’s health directly impacts their wealth — and this connection becomes even more acute as people age,” says Susan Silberman, senior director of research and evaluation at the National Council on Aging. Every year, about 530,000 Americans are forced to declare personal bankruptcy because of healthcare expenses and the number is rising despite the Affordable Care Act. 

The tragedy of this is that is is so avoidable. “When you are in your 40s and 50s, it’s the point of no return,”said Carolyn McClanahan, a physician and Certified Financial Planner based in Jacksonville, Florida. "If adults don’t start tending to their health by this age, they become more susceptible to chronic diseases like diabetes and high blood pressure, which can lead to sudden issues like strokes and heart attacks."

So start paying attention now, today. Start making the changes that will bring your healthspan closer to your lifespan. The sooner you start, the easier it is and the bigger impact you can have. It is working for me, it can work for you too. Do it so that you can live an active, quality life as you age. Or do it so you do not exhaust your savings paying your medical bills. But just do it!

 

Ten Weight Loss Program Red Flags

 

The "weight loss industry" in the United States reached an annual size of over $93Billion in 2024. The market for prescription weight loss drugs alone has more than doubled from $5Billion in 2022 to $12Billion in 2023. And yet 1 in 5 Americans are still obese (not overweight, obese) in all 50 states and 35% or more are obese in 23 states. With this much money being spent every year, why are people not losing weight and keeping it off? Could is be that the majority of the weight loss industry, including the whole class of unnecessary GLP-1 weight loss drugs, is peddling snake oil instead of success?

As has been true for all time, over the long haul there is only one diet that works: consume fewer calories and/or burn off more. Lifestyle changes such as exercising more and eating mindfully are a key component of successfully losing weight and avoiding the yo-yo cycle of losing weight and regaining it back over and over again (as 75% of dieters do).

Does this mean that there are no weight loss programs that can help you successfully lose weight and keep it off? Of course not. But the fact is that you can certainly accomplish it on your own (I did). But if you need guidance, help getting started or someone to be accountable to then a weight loss program may be for you. But you have to be careful to avoid all the fluff and nonsense that makes up the majority of such programs.

The National Council Against Health Fraud has published a list of 10 guidelines that you should consider in evaluating any weight loss program. Any of these should give you reason to avoid the program.

1. It promises dramatic, rapid weight loss of more than 1% of total body weight per week. That is 2 or 3 pounds for a person who weighs 250#. More rapid weight loss is not sustainable long term and may even be unhealthy.

2. It requires extreme calorie restriction (under 800 - 1,000 calories per day). The only time this should ever be done is under qualified medical supervision. 

3. It requires purchasing special foods or products only available from a single source (aka, them).

4. It ignores the importance of exercise and behavioral/lifestyle changes. Without these you will most likely just regain any weight that you lose.

5. It requires you to invest a significant amount of money up front for a membership or subscription and does not offer a refund if you are dissatisfied or do not see results.

6. Claims are made of secret, special or proprietary ingredients not available anywhere else, especially if the "ingredients" are not revealed.

7. Promises that you will "lose belly fat", or fat from any other specific area of your body. You cannot target weight loss that way. 

8. Fails to address long term success and provide a transition to maintaining your weight once you reach your goal. (GLP-1 drugs for example offer no such transition, you just have to keep taking them and will regain the weight you lost if you stop doing so. This has spawned an entire mini-industry to help wean people off the drugs by basically doing the things that would have made the drugs unnecessary in the first place!)

9. Restricts you to consuming a limited number of foods or macroeconomic classes. (A balanced diet is what works.)

10. Claims that it will be easy or that no changes to your diet or lifestyle will be needed (just their product).

As anyone who has successfully lost a significant amount of weight and kept it off will tell you, these are common sense considerations. Use them to assess any weight loss products or programs that you are considering and walk away from any that check any of these boxes.

 

 

Intermittent Fasting - Fad or Fabulous?

 

Intermittent fasting - taking nothing but water - for 12 to 16 hours a day has become a popular routine for many people who believe that it improves their health.

It turns out that I am an intermittent faster and never even knew it! Typically I have dinner between 6:00pm and 7:00pm every day. I hardly ever have anything more to eat after that. I start my day at about 7:30am and, by the time I am up and about and take my dog out for his walk, its is around 9:00am before I have breakfast (if I do at all). So without even realizing it, I have been "intermittent fasting" for around 14 hours just about every day. 

I also make a 36 hour fast for 2 days every month, but that is a story for another time.

What is the science behind fasting? Does it really have any health benefits or is it just one more unfounded, social-media-driven wellness fad?

It turns out that intermittent fasting can help with weight loss, improve heart health, reduce inflammation, and enhance cellular repair processes. It may also lead to better blood sugar control and increased energy levels.

But according to the Mayo Clinic, the long-term health effects of intermittent fasting aren't clear. And some studies find just limiting calories in general may have the same benefit as intermittent fasting. Also, researchers don't know if different fasting cycles have the same benefits. Some evidence suggests that a 16-hour fasting, 8-hour eating cycle may raise heart disease risk compared with other time-restricted eating cycles.

Eating during a short window often means skipping breakfast or dinner. If those meals are important parts of your social life, then intermittent fasting may not work for you. And while intermittent fasting is safe for most people, it may not be a healthy pattern for people who:

• Have an eating disorder.
• Are pregnant or breastfeeding.
• Are at high risk of bone loss and falls.

Still, for many people, a 12 to 16 hour daily fast may fit easily into their lifestyle with little or no change. If you are considering it, it may not be a difficult adjustment at all. Here is a short article that discusses the pros and cons.

 

Healthy Plant Oils for a Longer Life?

 

Plant oils get no respect on the fringes of the weight loss and dietverse, but a 2025 study published in JAMA Internal Medicine suggests that consuming about 2 tablespoons of healthy plant oils every day can add years to your life. The researchers tracked over 220,000 adults for over 30 years in concluding that those consuming plant oils daily faced a 16% lower risk of dying over the study period than those who did not. Plant oil consumption also seemed to provide a protective effect against some forms of cancer. The study found statistically significant associations between higher intakes of specific plant-based oils and lower mortality risk.

To be sure, not all plant oils are equal. The study examined canola, soybean and olive oils - all rich sources of polyunsaturated and monounsaturated fats. Oils high in saturated fats, such as palm and coconut oils, would not be expected to have the same beneficial effect on mortality.

Substituting a healthy plant oil for butter - which his more than 50% saturated fat - on your bread doubles the benefit! Just remember that all plant oils are 100% fat so they will contain a lot of calories.

 

The Declining Nutritional Content of Our Food Supply

 

You are eating well, buying fresh fruits and vegetables, whole grains and avoiding processed foods as much as is practical for you. So you are doing just fine so far as giving your body all of the nutrients it requires to thrive, right? Not so fast!

Many modern fruits, vegetables, grains and even meats are less nutritious than those grown decades ago, with significant declines in essential nutrients like protein, calcium, and vitamins. There are increasing concerns that in our rush to grow food on ever bigger scales using industrial farming methods and genetic modifications that we have inadvertently caused its nutritional content to wane. Let's unwrap this mystery of the declining nutritional quality of foods, and discover why our salads may not be as virtuous as we think.

First, let's shine a light on modern "industrial" agricultural practices. A 2009 study from HortScience of produce from the United States and the United Kingdom found an inverse relationship between crop yield and how much nutritional value they had. In other words, the higher the amount of a certain crop harvested, the less nutrients it had. One commonly cited explanation for this decline in nutrients is the degrading quality of soil from overfarming, otherwise known as soil depletion. Think of soil as the earth's pantry—it holds the goodies that make our crops healthy. But intense farming practices and the use of chemical fertilizers strip the soil of vital minerals. Without these minerals, fruits and veggies are unable to absorb them. They may end up looking vibrant and delicious but lacking in the nutrient department. 

Then there is the matter of food processing. The fact is that nearly all of our food is processed to some degree. Even fruits and vegetable are harvested, stored and shipped using additives and techniques that keep them looking sharp but which can compromise their nutritional content. Take whole grains, for example. When processed, they often lose valuable fiber, vitamins, and minerals—making it a risky swap from a health perspective. In essence, while processed foods are definitely time-savers, that comes at a cost in food quality.

Finally, let’s not forget our friend and blame-it-for-everthing villain, Climate Change. Before rolling your eyes and moving on bear with me a moment. Climate change isn't just giving polar bears a hard time. It’s also affecting our crops. Rising temperatures, the increasing concentration of carbon dioxide in the atmosphere and increasingly unpredictable weather patterns impact how plants grow, sometimes speeding up their growth cycle. This hasty growth can lead to plants not absorbing the full range of nutrients from the soil.

The problem with the decrease in the nutrient content of our foods should be a matter of great concern as we can no longer accurately predict how much of something we should eat to achieve a well-balanced diet, suited to our body’s needs. As a result, achieving a healthy diet may prove difficult, leaving us at great risk for nutritional deficiencies that may, over time, engender various health problems. So what are we to do?

This problem required decades to develop and will not be resolved rapidly, even if it receives the attention it deserves which, so far, it has not. A sensible, high quality daily supplementation regimen can help to close the developing gap, but this comes with problems of its own. Many supplements use low quality ingredients of questionable efficacy and some do not even contain the nutrient types or quantities listed on the label. So while supplementing may be helpful, be sure that you know what you are really getting. Buying fresh foods from local farms, ranches and farmer's markets may provide you with better quality, more nutritious foods. Using flash frozen fruits and vegetable may eliminate some of the losses cause by traditional processing and shipping. We can't go back to farming our own food with a hoe and horse-drawn plow, but we can be more conscious consumers. Opt for organic when possible, include a variety of foods in your diet to maximize nutrient intake, and investigate where your produce comes from.

Long-tern there are a number of things that can help to reverse this trend. As consumers become more aware of the connection between diet and health, the demand for nutrient-dense foods is on the rise. By favoring whole, minimally processed foods rich in essential vitamins, minerals, and antioxidants, individuals can send a clear message to the food industry about their preference for nutritionally valuable options.

Choosing to support local farmers and embracing regenerative agricultural practices can significantly contribute to improving food nutrition. Local produce often undergoes less processing and has a shorter journey from farm to table, preserving its nutrient content. By investing in local markets and products, consumers encourage sustainable farming methods that prioritize soil health, biodiversity, and nutrient retention.

Beyond individual choices, advocating for policies that incentivize sustainable farming practices and prioritize food quality is essential. Supporting initiatives that promote regenerative agriculture, reduce chemical use, and encourage responsible land management can drive systemic change within the agricultural industry. Such policies foster an environment where nutrient-rich foods become more accessible to all.

The decline in nutritional value poses a significant challenge to public health, underscoring the need for collective action. By understanding the factors contributing to this decline and making conscious choices, consumers, farmers, and policymakers can collaboratively work towards a more nourishing and sustainable food system.

For a more in depth, technical discussion of the problem of declining nutritional content in or food you can dig into this paper from the National Institutes for Health's Center for Biotechnology Information.

 

Nutrition and Mental Health

 

If you are taking the time to read this, you are probably well aware of the strong connection between the nutrition you get and your physical health. A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases, including diabetes, heart disease, stroke and cancer. In 2021, 20% of all deaths worldwide were associated with poor diet, about 11 million people. But what about our mental and emotional health?

In fact, nutrition plays a significant role in mental health, as the foods we eat can affect our mood and cognitive function. A healthy diet rich in fruits, vegetables, whole grains, and healthy fats can help reduce symptoms of depression and anxiety, while processed foods and sugars may contribute to mental health challenges. Earlier studies suggest what you might expect: eating junk isn’t great for your brain. People who consume plenty of fruit, vegetables, and fish seem to be less at risk of depression compared to those who favor fatty meats, processed carbs, and sweets. But new research suggests that the connection between diet and mental well-being is a little more nuanced than scientists once thought.

No single food has magical powers (The "superfood myth".) “We want to shift the conversation away from singular foods and diets and into talking about food categories,” says Drew Ramsey, an associate professor of psychiatry at Columbia University. His studies, for example, found that spinach, Swiss chard, kale, and lettuce contain the highest antidepressant nutrients per serving, but that it didn’t really matter which leafy green you ate—what matters is that leafy greens are a regular part of your food intake

Nutrition is just one piece of the mental-health puzzle, but it has researchers excited. “I really am a big fan of responsibly using medications and effective talk therapy to treat depression,” says Ramsey. “But focusing on diet allows us to empower patients to think about their mental health as tied to nutrition.”

Here is a deeper dive if you want to know more. If you just what the short version, here are the top three food categories for a healthy mental diet:

• Complex carbohydrates: Foods like brown rice and starchy vegetables provide energy. Quinoa, millet, beets, and sweet potatoes have more nutrients and keep you satisfied longer than sugary snacks.
  
  
• Lean proteins: These give you energy and help your body think and react quickly. Good sources include chicken, meat, fish, eggs, soybeans, nuts and seeds.
  
  
• Fatty acids: Essential for brain and nervous system function, you can find them in fish, meat, eggs, nuts and flaxseeds.

 

Your Most Important Defence Against High Food Prices

 

Between 2020 and 2024, food prices rose nearly 24%. This was due to a variety of factors including supply chain disruptions due to the Covid pandemic and the Ukraine war, rising transportation costs, the avian flu and the overall rate of inflation. Depending upon how President Trump's tariff wars turn out, prices may continue rising and shortages may become more common.

While there is little that we as individuals can do about any of these causes of rising food prices, there is one thing that we can do to have an impact and save us money at the grocery store too - reduce our personal food waste. In America we waste about 90 million tons of food annually, or about 35% of our food supply. This waste occurs at every stage of the supply chain, from farm to table. But the average American family wastes a staggering amount of the food that it buys.  The Natural Resources Defense Council (NRDC) estimated that the average American household throws away about $1,600 worth of food each year. This number translates to significant financial losses for families alongside the environmental damage. These figures often include food that spoils, is forgotten in the refrigerator, or is simply discarded due to misjudging portion sizes.

Here is where you can have a big impact, both on your wallet and the food supply. 

One of the primary causes of household food waste is overbuying. Many consumers regularly purchase items they do not need. Without effective meal planning and accurate grocery lists, households often end up with food that spoils before it can be consumed. With the new generation of free, easy to use meal planning apps there is no longer any reason to waste your money on food you will not eat. (Here is the one I use: mealime.com )

The confusion surrounding expiration and “best by” dates contributes greatly to food waste. Many consumers mistakenly believe that food past its “best by” date is unsafe to eat, leading them to throw away perfectly good items. However, these dates often indicate quality, not safety. Use your nose, not the "best by" date.

Improper food storage can also significantly contribute to waste. Not storing food at the right temperature or using the wrong storage containers can lead to premature spoilage. For example, storing fruits that release ethylene gas near ethylene-sensitive vegetables can cause the latter to ripen too quickly and spoil. Similarly, failing to seal containers properly can cause food to dry out or become contaminated, rendering it inedible. A temperature of about 36deg is right for your refrigerator and close to 0deg for your freezer (Fahrenheit). Use a thermometer.

But perhaps your best defense against food waste, and probably your least effectively used one, is something you already have in your kitchen - your freezer. You probably vastly underestimate the variety of foods that can be safely stored in your freezer, this preventing premature spoilage and waste.  Learning what foods to store in your freezer and how to store them properly can go a long way to helping you save both money and time. Otherwise, your freezer just becomes an intermediary between the stove and the trash can.

Many foods that you have probably never considered freezing will store perfectly well in the freezer. Apples, bananas, tomatoes, eggs (yes eggs!), milk and many vegetables and fruits all freeze well. But they do not all freeze well the same way!

Here then is a handy guide to freezing that will quickly having you throwing away less food, saving money at the grocery store and even saving you time preparing meals.

If you have developed any tricks of your own, please share them in the comments so that we can all benefit. With food as expensive as it now is, it is just crazy to be throwing away a third of what we buy.

 

To live Longer and Better, Stop Acting Your Age

 

"Act your age!" is usually said with a tone of disapproval, whether you are a toddler or well into your senior years. Society has clear expectations for us as far as what is proper behavior at any age, and not conforming is not always regarded kindly. Does it matter? New research suggests that perhaps it does.

Research by Hanna Kuper and Michael Mormot of the International Centre for Health and Society at University College in London, raises the question of just how much the way we think about aging impacts how we actually age. 

What Kuper and Marmot found was that those people who thought old age began earlier were more likely to have had a heart attack, to be suffering from heart disease or be in poor physical health generally when they were followed up six to nine years later. 

The Kuper and Marmot study is not the only research to demonstrate measurable benefits of thinking positively about ageing. Becca Levy from the Yale School of Public Health also produced some extraordinary findings. Her study had followed more than a thousand people who were at least 50 at the time. She found that people who had positive ideas about their own ageing (who agreed with comments such as "I have as much pep as last year" and who disagreed that as you get older you get less useful) lived for an average of 22.6 years after they first participated in the study, while the people who felt less positively about ageing lived for just 15 years more on average. 

How can this be? Read this article for answers.

 

How Long Have We Really Got?

 

Since we are here to talk about aging well - happy, healthy and long - I thought it would be interesting to look a little deeper into just how long a human being could possibly live. Is there a biological "design limit" on the human body? A time after which we just simply wear out and stop working?

Worldwide, less than 1% of the population lives to be 100 years old. The oldest documented lifetime is that of a French woman, Jeanne Calment, who lived to be 122 years and 164 days old. Most aging researchers agree that the maximum lifespan for a human being, the biological design limit, is about 120 years. But the truth is that no one really knows.

People today are living longer than ever on average. Most of this is due to societal advances such as vaccines, antibiotics, public health infrastructure, sanitation, hygiene, earlier diagnoses, and increased public awareness about health and longevity. But while people are living longer lives on average, the the age at which the very oldest people die does not appear to have changed much in all of recorded history.

“Everything has to have a limit. There’s no creature on planet Earth that we know of that doesn’t die at some point,” says Briana Mezuk, the co-director of the University of Michigan’s Center for Social Epidemiology and Population Health. . “But there’s obviously substantial variation in life expectancy and healthy life expectancy, which is in some ways more important than the first question. How long can we live and be able to have the type of psychological, functional, and social life that makes life worth living? What is that life expectancy?”

And maybe that is the real point. Not how many years it is before we die but how many years we are living the active, healthy, mentally fit lives we want to live. Not the years in your life but the life in your years.

The problem of aging has been shifted down the road. People living into their 70s, 80s and 90s is more common every year. Alzheimer’s disease and other age-related chronic conditions have increased due to people living longer. “Now, many of us are living to our seventies; we’re experiencing this built-in obsolescence of humans that manifests itself in age-related chronic conditions,” said William Mair, the director of the Harvard Chan School Aging Initiative.

While contemplating how old we might theoretically live is interesting, perhaps a better approach would be to do what we can to ensure that whatever time we do have is a life and not simply an existence. And the best balms against aging poorly are the things our mothers and grandmothers told us to do: exercise regularly, avoid smoking, avoid drinking too much alcohol, and stay away from highly processed foods to focus on a balanced diet of healthy whole foods.

How Is France Avoiding the Global Obesity Trend?

 

Worldwide adult obesity has more than doubled since 1990, and adolescent obesity has quadrupled. In 2022, 890 million were living with obesity. That is 1 of every 8 people on the planet. Previous estimates by the World Obesity Federation suggested that there would be 1 billion people living with obesity by 2030, but we surpassed that number in 2024. More than half of the global population—51%, or over 4 billion people—will be obese (not overweight, obese) by 2035, and the condition will touch all regions and continents of the world. The new projection marks a sharp jump from current numbers.

The total cost of treating illnesses related to obesity will be an estimated $4 trillion per year, which is about how much the COVID-19 pandemic cost the world in health care expenses in 2020. Meanwhile, the total U.S. weight loss product market grew to a historic $90 billion annually (2023 data), boosted by soaring sales of popular (and very expensive) prescription weight loss drugs. And yet we are fatter than ever. So fat, in fact, that instead of dealing with it, the US seems to be shifting its focus to accepting and living with it.

A quick glance at the graphic above shows that this truly is a global problem, impacting countries large and small. Thanks to Egypt, the USA is not the fattest country on the planet but we can take scant comfort in being #2.

A close look, however, reveals an interesting discrepancy. Of the 15 countries shown in the chart, only two do not show an ever increasing rate of obesity among their citizens. In Germany the obesity rate has leveled off, while in France is is actually decreasing.

How have these two countries managed to rein in the soaring rate of obesity? It turns out to be no mystery: by eating less and being more active on a daily basis. They didn't need $900 a month drugs or supplements or special diets or coaches or gym memberships to do it.

The French government introduced its National Nutrition Health Program in 2001, targeting schools, the food industry, restaurants and researchers, setting national standards, providing financial and educational support and tools and programs. It seems to be working.

In Germany, the flattening of the obesity rate seems due to changing eating habits, with younger generations consciously choosing a lighter, healthier diet over traditional German fare.

So with government intervention or without it, it seems to have come down to what we all knew all along. We eat too much of the wrong things and spend too much time sitting.

What are you going to do?

Lifestyle and Dementia Risk

 

Even if your genetic heritage puts you at a high risk for developing dementia as you age (like mine), the healthier your lifestyle, the lower your risk. A study of 11,561 Americans of European and African descent and published in Neurology, estimated genetic risk for dementia based upon factors such as blood pressure, blood sugar and cholesterol, exercise, smoking, diet and weight. Among those at the highest genetic risk, those with the best lifestyle scores were 34% less likely to develop dementia.

While this type of study cannot prove cause and effect, it is just one more piece of the overwhelming evidence that lifestyle choices produce better health. Want to do something about it? Try this.

Science Probes "SuperAgers"

 

Perhaps one of the scariest things we face as we age is the possibility of mental decline or even dementia. We can deal with almost anything so long as our mental state remains lucid, alert and healthy. Sure, some amount of mental decline seems inevitable as we age into our 80s and beyond. Our brains age just like the rest of us. We all hope to escape the worst of it but is there anything we can DO to improve our chances?

The answer, it turns out, is maybe.

The term "SuperAger" was coined by The Mesulam Center for Cognitive Neurology and Alzheimer's Disease, which is located at the Northwestern University Feinberg School of Medicine. Their definition of a SuperAger is "adults over the age of 80 who have the memory capacity of individuals who are at least 3 decades younger."  Dr. Bradford Dickerson, a neurologist at Harvard-affiliated Massachusetts General Hospital and his colleagues have been studying superagers for several years. Their results suggest that embracing new mental challenges may be the key to preserving both brain tissue and brain function.

Additionally, SuperAgers show less brain volume loss than is typical for someone their age. Using magnetic resonance imaging (MRI), scientists measured the thickness of the cortex in 24 SuperAgers and 12 members of a control group. Normally aging adults lose roughly 2.24% in brain volume per year, but the SuperAgers lost around 1.06%. Because SuperAgers lose brain volume more slowly than their peers, they may be better protected from dementia.

That is great for them, of course. But are they just lucky or is there something the rest of us can do to slow the aging of our brains? Research shows that genetics and biology each play a role. And, fortunately, it appears that lifestyle does as well. And none of the habits associated with being a SuperAger will come as a surprise. 

An important factor in maintaining cognitive health is something known as neuroplasticity. The term refers to the structural changes to neural networks in the brain that are generated by the act of learning and retaining new things. That learning can take place on a physical, mental or emotional level.

Taking care of the physical body is also important. That means staying physically active, maintaining a healthy weight and eating a healthy diet. There is evidence linking ultra-processed foods to increased risk of cognitive decline, so limiting those makes sense. It is also important to manage diabetes, hypertension or high blood lipid levels. The good news is that no matter your stage in life, it is possible to reap benefits, both physical and cognitive, from these habits, activities and lifestyle choices.

You can read more about SuperAgers, and becoming one yourself, here.

Wishin' and hopin' and prayin' won't do it for you though. You actually have to invest the effort and take action.

Eating Healthy on a Budget

 

Nobody who has been in a grocery store in the last few years needs to be told that food prices have increased dramatically. Prices have risen almost 26% over the last 4 years. To put that in perspective, a basket of groceries that cost you $100 in November 2020 would now set you back $125.80. That’s an increase of nearly $26 for the exact same food items.

But you are not getting the exact same food items. Many producers have quietly been shrinking the amount of product included in their packages, sometimes very significantly, while keeping prices the same. A sneaky way to charge you more without appearing to. Luckily the impact of this is small, but enough to boost the real price you are paying for food by about 4% above the actual price increases.

And all of this is just since November 2020.

Unfortunately, as food prices rise, the price of fresh, healthy foods seems to rise even faster than the price of processed foods does. Thanks to government subsidies of many processed foods, eating healthy on a budget can seem difficult when other choices can be more expensive. This can be especially challenging for older people trying to get by on a fixed income.

Here are five easy to implement tips for getting the most from your grocery dollar. In addition, cut yourself some slack. We don't have to be perfect, or buy only more expensive organic produce or avoid using any processed foods. Just do the best you can. Even little things add up.

Always Meal Plan

This may be the single best way to rein in your spending on groceries. It can save you not only money but time. Don't head to the grocery store until you have in hand a list of what you are going to buy. If it is not on your list, don't buy it. Build your list based upon what you plan to eat for the next week. And be sure to check your pantry and freezer to make sure you really need to buy something before you do.

This can be much less work than it sounds. There are many very good meal planning apps and web sites, most with free versions, that can streamline the process, suggest meals that meet your dietary preferences and even generate your shopping list for you. I particularly like Mealime.com, but there are many to choose from.

Buy in Bulk

It only makes sense to buy things in bulk if you are really going to use them and if they will last until you do. But when it makes sense, it can make a lot of sense. Yes it may cost you more on the day you buy, but buying in quantity will absolutely save you money in the long run.

Here is a list of items that you will save money buying in bulk - and a few where it is usually just not worth the effort. Obviously adjust the list based upon your own needs and preferences. There is no reason to stock up on food that your family will not eat! Regularly stocking up on groceries in bulk should easily pay for an annual membership in your preferred warehouse club and still leave money in your pocket.

Make Your Own Cleaning Products

This may sound a little over the edge, but seriously it is not. It will save you money and you will be spreading fewer chemicals all over your home. Many items you probably already have at home, such as white vinegar and baking soda, are the basis for inexpensive and effective household cleaners. I have have a spray on carpet cleaner that is citrus based and works great.

Here are a few basic ideas to get you started.

Find Inexpensive Vegetables

Fresh produce can often be the most expensive items in your shopping cart. But it is also among the best roods that you can eat to support your health and wellness. Here are two great strategies for keeping the price of produce lower. First, educate yourself about what fruits and vegetables are in season and plan your meals around them. Greens and root vegetables and cabbages are available all winter long and are relatively good buys. Summer means summer squash, salads, peppers, and tomatoes.

The second way to keep your cost down is in your freezer. Frozen vegetables are just a nutritionally powerful as fresh ones are. And in fact they can sometimes be the fresher of the two when the season requires shipping product from far away. They also often come cut up so they can even be more convenient than fresh. I can't remember the last time I small diced a carrot.

Make Your Meat Go Further

As a rule, just use a little less and use what you save to create another meal. Save some to use in stews and soups, which can easily do with just a little. Create meals using beans along with a little meat. Like meat, they are a great source of protein. And really, who doesn't like a pot of home made chili?

Here are a few ways of making meat last longer that you may not have considered before.

Honestly, while we can all hope to see grocery store prices stop increasing for a while, you may as well face the fact that they will not be headed lower any time soon. So here are some more savings tips you can use on your next visit.

And if you have a few tips of your own, please share them here so that others can benefit from them too!

 

Caffeine and Aging

 

Caffeine is a staple in many people’s daily routines. However, as we age, our bodies undergo changes that can affect how we process and respond to caffeine. Whether it’s coffee, tea or other caffeinated beverages, billions (yes, billions) of people throughout the world love caffeine for the lift it gives. Recent data estimate that 85% of adults in the United States consume caffeine in some form each and every day. However, there has been a long-standing debate about the potential negative effects of caffeine, especially for older adults.

There are many common misconceptions surrounding the consumption of caffeine by older adults. One prevalent belief is that caffeine is inherently harmful and should be completely avoided as one ages. But while excessive consumption of caffeine can lead to adverse effects, moderate intake can actually have some benefits for older adults.

So what is the real story?

Contrary to popular belief, caffeine can offer several benefits for older adults. One of the main advantages is its potential to enhance cognitive function. Studies have shown that caffeine can improve alertness, attention, and memory, which can be particularly beneficial for older adults who may experience age-related cognitive decline. 

Additionally, caffeine has been linked to a reduced risk of certain health conditions, including Parkinson’s disease, Alzheimer’s disease, and liver disease. Caffeine has been found to boost mood and alleviate symptoms of depression in some individuals. This can be especially important for older adults who may be more susceptible to mood disorders. By incorporating moderate amounts of caffeine into their daily routine, older adults may experience improved mental well-being.

But it is essential to recognize that older adults may also be more sensitive to its effects. As we age, our bodies metabolize caffeine at a slower and slower rate, meaning it stays in our system for longer and longer periods. This can lead to increased sensitivity to caffeine’s stimulating effects, such as jitteriness, anxiety, and insomnia.

It is important for older adults to understand the recommended daily intake. The general guideline is to limit caffeine intake to no more than 400 mg per day and that over 600mg is too much. Four hundred milligrams is equivalent to about four cups of home brewed coffee, although that 20 oz cup you get from Starbucks will contain your entire quota. 

Individual tolerance may vary though, and some older adults may need to consume less caffeine to avoid any adverse effects. It is also important to note that caffeine can have a cumulative effect, especially if consumed throughout the day. Older adults should consider spreading out their caffeine intake and avoiding consuming it too close to bedtime to prevent sleep disturbances. How close is too close? Most experts recommend avoiding caffeine for 6 hours before going to bed.

When it comes to incorporating caffeine into a healthy aging lifestyle, moderation and mindful consumption are key. Here are a few tips for older adults:

1. Be aware of your own caffeine sensitivity and adjust your intake accordingly. Pay attention to how caffeine affects your energy levels, sleep patterns, and overall well-being.
2. Stay hydrated by drinking plenty of water alongside your caffeine consumption. This can help mitigate any potential diuretic effects.
3. Avoid consuming caffeine too close to bedtime to prevent difficulty in falling and staying asleep.
4. Consult with your healthcare provider to ensure caffeine does not interact with any medications you are taking. This is especially important for older adults who may be on multiple medications. 

For older adults who enjoy caffeine but want to manage their intake one approach is to switch to decaffeinated versions of beverages. Decaffeinated coffee and tea still offer the familiar taste and the comforting ritual of your morning coffee without the stimulating effects of caffeine. I know that probably sounds heretical to many people but it has worked really well for me.

But in general, there is no reason for us to consume less and less caffeine as we age.