Resources

Healthy Living

Below you’ll find some carefully curated research to help you on your journey to abundant health and well-being.

Mindset
Nutrition
Lifestyle
Sleep
Exercise
Regeneration

Mindset

Memoirist Anaïs Nin wrote, “We do not see things as they are, we see them as we are.” These wise words hark back to biblical times. How we perceive ourselves has a direct effect on what growing older will look like for us.

To grow bolder, visit the mindset links below:

6 Simple Steps to Keep Your Mind Sharp At Any Age
https://www.health.harvard.edu/mind-and-mood/6-simple-steps-to-keep-your-mind-sharp-at-any-age

10 Myths About Aging
https://www.nia.nih.gov/health/10-myths-about-aging

Older People Are Ignored and Distorted in Ageist Marketing, Report Finds
https://www-nytimes-com.cdn.ampproject.org/c/s/www.nytimes.com/2019/09/23/business/ageism-advertising-aarp.amp.html

Active Aging
https://www.icaa.cc/activeagingandwellness/activeaging.htm

7 Ways to Overcome Ageism
https://www.everydayhealth.com/longevity/emotional-wellness/fighting-age-discrimination.aspx

How to Start Over at 60 (Podcast)
https://slate.com/podcasts/how-to/2021/02/how-to-build-a-new-life-after-retirement

Nutrition

Are “senior moments” inevitable, or could what you’re eating be eating you? Science
has demonstrated a strong gut health/brain health connection — and sugar is a
serious culprit.

Learn more about how to eat for maximum mind and body health as you become bolder now:

Gut Feelings – the “Second Brain” in Our Gastrointestinal Systems

https://www.scientificamerican.com/article/gut-feelings-the-second-brain-in-our-gastrointestinal-systems-excerpt/

The Brain-Gut Connection
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

From Microbiome to Mental Health: The Second Brain in Your Gut
https://www.sciencefocus.com/the-human-body/a-gut-feeling-meet-your-second-brain/

The Sweet Danger of Sugar
https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

Added Sugars
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars

Artificial Sweeteners: Sugar-free, But At What Cost
https://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030

Lifestyle

Did you know you fast every night? “Breakfast” means you are “breaking your fast”. Data shows that longer periods without food, known as “intermittent fasting,” can be highly beneficial for health and natural weight loss.

The same is true for cold showers. While a hot shower feels wonderful, a daily cold shower can help improve immunity — and even relieve depression.

Learn more:

Intermittent Fasting: What is it, and how does it work?
https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

Intermittent Fasting: What are the benefits?
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/intermittent-fasting/faq-20441303

Intermittent Fasting: Foods to Consume and Avoid
https://health.usnews.com/wellness/food/articles/intermittent-fasting-foods-to-eat-and-avoid

Wim Hof Explains Benefits of Cold Showers

https://www.youtube.com/watch?v=VakjjfgdMEI

The Science Behind The Wim Hof Method

https://www.wimhofmethod.com/science

How to Increase Will Power

https://www.wimhofmethod.com/how-to-increase-willpower

8 Surprising Benefits of Cold Showers

https://www.organicfacts.net/cold-showers.html

9 Scientifically Proven Benefits of Cold Shower

https://www.positivehealthwellness.com/beauty-aging/9-scientifically-proven-benefits-cold-shower/

Sleep

Good quality sleep helps you maintain a healthy brain and stave off dementia.

Make your sleep space a sanctuary: no TV or devices in the bedroom, and no screen time at least an hour before bed. Keep the room dark, quiet, and cool, avoid coffee and alcohol for at least four hours before bedtime, and aim to go to sleep at the same time each night.

The information below will assist you in preparing for a wonderful night’s sleep. Pleasant dreams!

A Good Night’s Sleep
https://www.nia.nih.gov/health/good-nights-sleep

Lack of Sleep in Middle Age May Increase Dementia Risk
https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk

Aging and Sleep: Making Changes For Brain Health
https://www.health.harvard.edu/blog/aging-and-sleep-making-changes-for-brain-health-2019031116147

Sleep and Aging
https://sleep.biomedcentral.com/articles/10.1186/s41606-018-0021-3

Aging Changes in Sleep
https://medlineplus.gov/ency/article/004018.htm

8 Ways to Improve Sleep Quality As You Age
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/8-ways-to-improve-sleep-quality-as-you-age/art-20270179

Sleep in the Aging Brain
https://pubmed.ncbi.nlm.nih.gov/33673285/

Exercise

“I’m too tired to exercise.” “My hip is giving me problems.”

Sound familiar? The truth is, exercise will give you energy. And you may be surprised to discover that exercise includes many activities you didn’t realize counted, such as gardening.

Check in with your healthcare provider before beginning any exercise program. And read on to learn more:

How Much Physical Activity Do Older Adults Need
https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm

How Older Adults Can Get Started with Exercise
https://www.nia.nih.gov/health/how-older-adults-can-get-started-exercise

She’s 103 and Just Ran the 100-Meter Dash. Her Life Advice?
https://www.nytimes.com/2019/06/20/sports/julia-hawkins-running.html

Health Tips For Older Adults
https://www.niddk.nih.gov/health-information/weight-management/healthy-eating-physical-activity-for-life/health-tips-for-older-adults

Yoga: What You Need to Know
https://www.nccih.nih.gov/health/yoga-what-you-need-to-know

Dancing while Aging: A Study on Benefits of Ballet for Older Women
http://anthro-age.pitt.edu/ojs/index.php/anthro-age/article/view/209

Cognitive Benefits of Social Dancing and Walking in Old Age: The Dancing Mind Randomized Controlled Trial
https://www.frontiersin.org/articles/10.3389/fnagi.2016.00026/full