Life is about more than just living long. It is also about living well, and with life expectancy on the rise, this becomes even more important. Below is a discussion of important health aspects to focus on when maintaining optimal health, along with actionable steps you can take today to support aging with grace. 

NUTRITION:                                                                                                                                   

Nutrition may be the number one priority when it comes to aging gracefully. The nutrients received from food play a role in every single biological function and process in the body. Protein synthesis is necessary for the repair of muscles and vital organs. Absorption of healthy fats is vital for brain health. Vitamins and minerals are necessary for energy production. Without proper nutrition, we can see a decline in cognition, energy, mobility, and functioning of the heart, liver, and kidneys. Focus on the steps below to aid in adequate nutrition.

Actionable Steps:

• Eat a minimum of two meals/day
• Focus on whole foods, the fresher, the better
  • Whole foods are rich in nutrients and are free from added sugars or other undesirable substances.
  • Focus on 5-6 servings of vegetables, 1-2 servings of fruit, and a variety of whole grains, beans, lentils, nuts, seeds, mushrooms, and herbs/spices daily. 
• Eat 30 different plants a week to support digestion and microbiome diversity
  • This includes all fruits, vegetables, grains, and spices!
• Water: Aim to drink about ½ your body weight in oz of water daily. For example, if you weigh 100 lbs, 1⁄2 your body weight is 50. Aim to drink 50 oz of water daily.

PHYSICAL MOVEMENT:                                                                                                               

If nutrition is the number one priority in healthy aging, physical movement is a close second. As we age, the focus of physical movement shifts from athletic ability to maintaining mobility. The adage of “use it or lose it” is particularly true for physical activity with age. For instance, if hip mobility is limited, when you go to pick something up off the ground, you may find yourself in a precarious situation. Following the steps below can help ensure mobility as you age.

Actionable Steps:

• Walk as much as you can. Go for daily walks. If your mobility is currently limited, start with walks around your home. Be sure to make your walking area free from obstacles such as cords or bunched-up rugs!
• Move all joints every day. Point and flex your toes, bend and straighten your knees, raise your arms over your head, etc. 
• Avoid sitting for long periods of time! Every hour, stand or walk for a few minutes. Something as simple as standing helps to increase muscle stability and reduce fall risk. 
• Strength training is a must. Try adding a few simple exercises to your daily routine. For example, before sitting down completely, try sitting, then standing, and sitting, then standing again to strengthen your leg muscles. 
• When in doubt, always work with a health professional such as a physical therapist or occupational therapist to ensure safety and correct imbalances. 

COGNITION:                                                                                                                                  

Cognitive decline may be one of the biggest concerns among older adults and their families. Keeping your brain active and engaged may be an important factor in limiting concerns such as dementia or memory loss. Brains are similar to muscles in that the more you use them, the healthier and stronger they become. So toss out the idea that you can’t teach an old dog new tricks because learning new tricks helps to prevent diseases such as Alzheimer’s. 

Actionable Steps:

• Participate in hobbies or activities that interest you and try something new! Maintaining curiosity and joy is important for making new connections/synapses between brain cells. 
• Participate in physical activities that use both sides of the body, such as walking, swimming, dancing, etc. 
• Keep an active social life and communicate with others regularly.
• Talk to your healthcare provider about how medications or health conditions may contribute to memory concerns or confusion. 
• Visit your Naturopathic doctor for support with supplemental care that aids in maintaining a healthy mind. 

There are many options to reduce health concerns that come with age. Aging doesn’t have to be scary. Richmond Natural Medicine is here to help you age with grace. 

Helpful Resources

Wake Forest Osteoporosis Center

Effect of Estrogen on Calcium Absorption and Serum Vitamin D Metabolites in Postmenopausal Osteoporosis

The Naturopathic Approach to Alzheimer’s 

Anxiety disorders are the most common psychiatric conditions in children and adolescents, affecting nearly 1 in 12 children and 1 in 4 adolescents (Kowalchuk, et al, 2022). Anxiety in kids can have several negative effects, including fear or worry that is out of proportion to the situation. Physical symptoms such as chest tightness, nausea, and faintness can also occur. This is often seen as crying, tantrums, or reluctance to engage in activities. 

Read more: RNM’s Approach to Mental Health

Over time, anxiety can begin to affect the ability to complete tasks, socialize, and participate in activities. Executive functioning, which is the ability to regulate focus, can become impaired (Jacobson, 2016). As anxiety increases, it becomes more difficult to ignore the fear, which interferes with the ability to focus and make good decisions. 

Mindfulness has been shown to reduce anxiety and improve focus. Mindfulness can feel daunting to teach kids, but it can be quite fun! Consider implementing one of these mindfulness activities with your child. 

Pinwheel Breathing:

• Regulating the breath is an important first step in learning mindfulness. 
• Try holding a pinwheel out in front of your child and have them blow long, deep breaths. 
• Notice how you feel. Do you feel calm? Are you having trouble sitting still?
• Next, blow on the pinwheel with short, quick breaths. 
• Notice how you feel. Do you feel the same as the long, deep breaths?
• Return to the long, deep breaths
• Talk with your child about how the different breaths made them feel.

Balancing on One Foot:

• First, focus the gaze slightly below eye level
• Then, stand on one leg while keeping this gaze
• How long are you able to stand on one leg? How about the other leg?
• Next, try conversing, singing a song, or closing your eyes.
• How did things change?

Simon Says:

• Classic children’s games can help with mindfulness, too!
• This game helps to teach focus, control, and listening skills
• How to Play:
  • Designate a “Simon”. Simon is in charge, and all players do what he says.
  • Simon will then call out instructions varying between statements that start with “Simon says,” such as “Simon says touch your nose,” and statements that exclude “Simon says,” such as “touch your nose.”
  • The players should only perform the action that Simons starts with. “Simon says”
  • If players follow instructions that do not start with “Simon says, “ they are out of the game. 
  • The last player standing wins. 
• After the game, talk about how easy or hard it was to follow the instructions and differentiate between the commands with “Simon says” vs. those without. 

These mindfulness exercises can help teach kids to regulate their thoughts, body and breath. This in turn can help to reduce anxiety and improve focus. Remember that mindful kids come from mindful parents! Try taking a moment throughout the day to focus on your own breath. Notice how you feel. Are you stressed, calm, relaxed, frustrated, excited? Acknowledge these feelings and breathe through them. Always seek additional support as needed from your care provider. 

References:

Courtney E. Ackerman, MA. “18 Mindfulness Games, Worksheets and Activities for Kids.” PositivePsychology.Com, 8 May 2024, positivepsychology.com/mindfulness-for-kids/. 

Jacobson, Lisa. “Anxiety and Its Impact on Learning.” Kennedy Krieger Institute, www.kennedykrieger.org/stories/making-difference/inspiring-stories/anxiety-and-its-impact-learning#:~:text=Anxiety%20can%20impair%20the%20executive,point%20where%20learning%20is%20compromised. Accessed 8 July 2024. 

Kowalchuk A, Gonzalez SJ, Zoorob RJ. Anxiety Disorders in Children and Adolescents. Am Fam Physician. 2022 Dec;106(6):657-664. PMID: 36521463.