Fuel Your Body Right

We all know the saying, "you are what you eat." Well, it's especially true as we age. The food we put into our bodies directly impacts our energy levels, strength, and overall health. A healthy diet provides the building blocks for strong bones, muscles, and a sharp mind. It also helps us maintain a healthy weight, which reduces stress on our joints and lowers our risk of chronic diseases. Think of it as investing in your future well-being – every healthy meal is a deposit into your health bank account. This doesn’t mean that you can’t enjoy foods like ice cream, hamburgers, and cookies. It just means that you need to keep in mind that these foods add nothing to your health bank account and eating them too many times in a week definitely takes away from your health. 

So, what does a healthy diet look like for us? It's all about balance and making smart choices. Focus on whole, unprocessed foods as much as possible, and limit sugary drinks and highly processed snacks.

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Here are some ideas to get you started:

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• Fill half your plate with fruits and veggies: They're packed with vitamins, minerals, and fiber. Think colorful salads, roasted vegetables, or a fruit salad for dessert.

• Choose whole grains over refined: Opt for brown rice instead of white, whole-wheat bread instead of white bread, and oatmeal instead of sugary cereals.

• Include lean protein at every meal: This helps maintain muscle mass. Good options include fish, chicken, turkey, beans, lentils, and tofu.

• Don't forget healthy fats: These support heart and brain health. Include avocados, nuts, seeds, and olive oil in your diet.

Now, let's dig into things that we face as we get older:

• Hydration: It's easy to become dehydrated, especially in hot weather. Make sure to drink plenty of water throughout the day. You can also get fluids from fruits, vegetables, and soups.

• Calcium and Vitamin D: These are crucial for bone health. Include dairy products, leafy green vegetables, and fortified foods in your diet. If you're not getting enough from food, talk to your doctor about supplements.

• Vitamin B12: Our bodies become less efficient at absorbing this vitamin as we age. It's important for nerve function and red blood cell production. Good sources include meat, fish, eggs, and fortified cereals. If you're concerned about your B12 levels, talk to your doctor.

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Remember, small changes can make a big difference. Start by incorporating one or two healthy choices into your daily routine, and gradually build from there. Your body will thank you!

And don't forget to stay hydrated!

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If you have any questions or concerns about your diet, talk to your doctor or a registered dietitian.

Your Mind Matters

I think we all know that physical and nutritional health are important. But some recent changes in healthcare have shown me that my mental and spiritual health matter too. Strong connections and a sense of purpose go a long way. It’s not just about staying physically active, but keeping our mind engaged with the world around us and finding what makes us happy. 

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Getting out of your room is key. Spending time with friends and family, joining clubs or groups, or even volunteering helps with loneliness and keep us feeling connected. Lifelong learning is another fantastic way to keep our minds sharp. Take a class, learn a new language, or pick up a new hobby – it's never too late to learn how to crochet, play pickleball, or discover the story of Atlantis!

Stress is a part of life, but learning to manage it is important. Activities like meditation, walking outside, deep breathing exercises, or spending time in nature can help us relax and find inner peace. If you find yourself struggling with anxiety or depression, don't hesitate to reach out for help. There are many resources available, including therapists, support groups, and helplines.

Here are some ideas to keep your mind and spirit thriving:

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• Stay connected: Make an effort to socialize regularly with friends and family. Join clubs or groups that interest you, or volunteer your time for a cause you care about.

• Keep learning: Take a class, read books, or learn a new skill. The possibilities are endless!

• Manage stress: Practice relaxation techniques like meditation or deep breathing. Spend time in nature, listen to music, or pursue hobbies that bring you joy.

• Seek support: If you're struggling with mental health issues, don't be afraid to ask for help. Talk to your doctor, a therapist, or a trusted friend or family member.

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Remember, a healthy mind and spirit are just as important as a healthy body. By nurturing all aspects of our well-being, we can live our best lives, no matter our age.