aging

Calm Mind, Strong Brain ~ Keep Dementia Away

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Stress Less: How Relaxation Protects Against Dementia

Chronic stress shrinks your brain. Peace of mind could be your best prevention plan.

Chronic stress floods the body with cortisol, damaging the hippocampus — the brain’s memory hub. Over time, this raises dementia risk.

A study in Neurology found that individuals with high cortisol levels had smaller brain volumes and worse memory compared to those with normal levels (Ennis et al., Neurology, 2018). Stress management isn’t just about peace of mind — it’s about protecting brain structure and function.

Mindfulness, meditation, prayer, breathing exercises, and time in nature all lower cortisol and restore balance. Even short daily practices have lasting impact.

Action Step: Pause right now. Take three slow, deep breaths. Repeat this whenever you feel stress rising. Your brain is already thanking you.

Super Agers Bounce Back

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Life knocks everyone down—Super Agers just get back up faster.

Resilience—the ability to recover from setbacks—is a defining trait of Super Agers. Instead of ruminating on hardships, they focus on solutions and maintain a positive outlook. Research shows that optimism is associated with better cardiovascular health, stronger immune function, and longer lifespan (Lee et al., 2019).

Super Agers experience loss, illness, and challenges like everyone else—but their mindset keeps them from being defeated. This resilience protects against stress-related damage, boosts coping skills, and strengthens both mental and physical health.

Action Step: Each night, write down one challenge you faced that day and one way you responded positively. Training your mind to notice resilience makes it grow.

Citation: Lee, L. O., et al. (2019). “Optimism is associated with exceptional longevity.” Proceedings of the National Academy of Sciences.

Touch Me ~ A Poem by Stanley Kunitz

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When the heart grows quiet, desire still whispers. Touch Me is a love song to memory, longing, and the brave music that still plays within.

Touch Me

Stanley Kunita

Summer is late, my heart.
Words plucked out of the air
some forty years ago
when I was wild with love
and torn almost in two
scatter like leaves this night
of whistling wind and rain.
It is my heart that’s late,
it is my song that’s flown.
Outdoors all afternoon
under a gunmetal sky
staking my garden down,
I kneeled to the crickets trilling
underfoot as if about
to burst from their crusty shells;
and like a child again
marveled to hear so clear
and brave a music pour
from such a small machine.
What makes the engine go?
Desire, desire, desire.
The longing for the dance
stirs in the buried life.
One season only,
and it’s done.
So let the battered old willow
thrash against the windowpanes
and the house timbers creak.
Darling, do you remember
the man you married? Touch me,
remind me who I am.

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Reflection:

In Touch Me, Stanley Kunitz stands at the edge of summer and the threshold of old age. The poem blends the beauty of the natural world with the vulnerability of human emotion—desire, longing, the bittersweet ache of memory. Even as the seasons shift and the body slows, the heart remains wild and yearning. Kunitz reminds us that within the quiet, we still carry the music of youth and love. The line “remind me who I am” is not just a plea to a spouse—it’s a universal cry to be seen, to be touched, to still matter. This is a poem not of fading, but of fierce inner life. In the creaking of the timbers and the willow’s thrashing, life pulses. Memory may flutter like leaves in wind, but love—love remains.

Three Questions to Dive Deeper:

  1. What moments or memories from your own life echo the emotional shift between summer and fall in this poem?
  2. How does Kunitz use nature—the crickets, the willow, the storm—to mirror inner feelings of desire and aging?
  3. Who or what helps you remember who you truly are when life becomes quiet, uncertain, or overwhelming?

Rock-Solid: Your Guide to Bone Health at Every Age

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Why Your Bones Deserve a Standing Ovation (and How to Keep Them Strong)

Your bones work 24/7 so you can stand tall, dance, hug your grandkids, and chase your dog down the street — but when was the last time you did something for them?

iImportance of bone health

Bone health is critical as we age because bone tissue naturally loses density over time, increasing the risk of fractures, loss of mobility, and diminished quality of life. According to the National Institutes of Health Osteoporosis and Related Bone Diseases Resource Center, after about age 30, we slowly begin to lose bone mass faster than we build it, making proactive care essential (NIH ORBD-NRC, 2021). Poor bone health can lead not only to fractures but also to posture changes, chronic pain, and dependence on others for basic activities.

About the series

This six-part series will break down key aspects of bone health—from nutrition to exercise to lifestyle factors—and give you actionable, research-supported strategies to keep your bones strong. Each post will focus on one pillar of bone health and offer a practical tip you can integrate into your daily life to help build or maintain bone density.

Healthy Tips: It’s Never Too Late to Start Exercising

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“From lower blood pressure and obesity levels to increased blood flow to the brain, there are many direct and indirect benefits of being physically active that may contribute to improved cognitive abilities in old age.” Source

Note: Movement means mobility. Do something physical every day. Be consistent doing it. The benefits are cumulative. Do it for yourself. Do it for those who love you.

Great Healthy Tips: Don’t Fight It – Help It

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Today’s Great Health Tip

Eat to Support Your Hormones — Include omega-3s (flaxseed, chia seeds, walnuts) to support hormonal health as estrogen and testosterone levels shift.

Aging happens! Botox, plastic surgery, and creams can’t stop aging. Aging is not so bad if you help shape its direction. Our hormonal health may take a hit as we age, but we can do things to slam the brakes on and slow it down before it hits the run off ramp.

On Aging ~ A Poem by Maya Angelou

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On Aging

Maya Angelou

When you see me sitting quietly,
Like a sack left on the shelf,
Don’t think I need your chattering.
I’m listening to myself.
Hold! Stop! Don’t pity me!
Hold! Stop your sympathy!
Understanding if you got it,
Otherwise I’ll do without it!
When my bones are stiff and aching,
And my feet won’t climb the stair,
I will only ask one favor:
Don’t bring me no rocking chair.
When you see me walking, stumbling,
Don’t study and get it wrong.
‘Cause tired don’t mean lazy
And every goodbye ain’t gone.
I’m the same person I was back then,
A little less hair, a little less chin,
A lot less lungs and much less wind.
But ain’t I lucky I can still breathe in.

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Health Facts: Prevent Skin from Thinning as You Age

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Two important but lesser-known health facts about the causes of thin skin are:

  1. Prolonged Use of Topical Steroids: While topical steroids are often prescribed for various skin conditions like eczema or psoriasis, long-term or excessive use can lead to thinning of the skin. These steroids decrease collagen production in the skin, which is essential for maintaining skin thickness and elasticity. Over time, this can make the skin more fragile, prone to bruising, and slow to heal.
  2. Aging and Collagen Loss: As we age, our bodies naturally produce less collagen, a key protein that gives skin its strength and structure. However, this process can be accelerated by certain factors, such as excessive sun exposure, smoking, and poor nutrition. These factors not only reduce collagen levels but also damage existing collagen, contributing to thinner, more fragile skin. This thinning process is gradual and can be exacerbated by a lack of protective measures like using sunscreen or consuming a diet low in collagen-boosting nutrients like vitamin C.

These facts highlight the importance of managing both medication use and lifestyle factors to maintain skin health as we age.

Want to Look Younger? Watch What You Eat

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A youthful appearance can often be supported by a balanced diet rich in certain nutrients known for their skin-health benefits. Here’s a list of foods that can help your face look younger, followed by those that might contribute to an aged appearance.

Foods That Help Your Face Look Younger

  1. Berries: Rich in antioxidants and vitamins C and E, berries can help protect your skin from damage and promote collagen production.
  2. Leafy Greens: Spinach, kale, and other greens are high in vitamins A, C, E, and K, which are essential for skin health and cellular turnover.
  3. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are full of omega-3 fatty acids and antioxidants, which are beneficial for reducing inflammation and promoting skin hydration.
  4. Avocados: High in healthy fats and vitamins E and C, avocados can help keep your skin flexible and moisturized.
  5. Sweet Potatoes: A great source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage.
  6. Tomatoes: Rich in lycopene, an antioxidant that can protect the skin from UV damage.
  7. Fatty Fish: Salmon, mackerel, and herring are excellent sources of omega-3 fatty acids, which are known for reducing inflammation and keeping skin moisturized.
  8. Olive Oil: The monounsaturated fats in olive oil can improve skin elasticity and firmness.
  9. Green Tea: Contains catechins, powerful antioxidants that can protect the skin from sun damage and reduce redness, improving its hydration, thickness, and elasticity.

Foods That Might Age Your Face

  1. Sugar and High-Glycemic Foods: Foods that cause a rapid spike in blood sugar can lead to glycation, a process that can damage collagen and elastin, leading to wrinkles and sagging.
  2. Processed Meats: High in sodium and preservatives, which can lead to water retention and puffiness.
  3. Alcohol: Dehydrates the skin, making it look more dry and older. It can also lead to inflammation and a loss of collagen.
  4. Deep-Fried Foods: High in trans fats and oils that can lead to oxidative stress, negatively impacting skin health.
  5. Dairy Products: For some individuals, dairy can trigger inflammation and hormonal changes, leading to breakouts and aging skin.
  6. Caffeine: In excessive amounts, caffeine can dehydrate the body and skin, exacerbating the appearance of fine lines and wrinkles.

It’s essential to balance your diet with whole, nutrient-rich foods and limit those that can harm your skin’s health. Alongside dietary choices, maintaining a healthy lifestyle that includes regular exercise, adequate hydration, and proper skincare can further support a youthful appearance.

Today’s Health Tip ~ Are You Eating Enough Superfoods?

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What is a superfood?

Superfoods are not a distinct food category on their own. Rather, this heroic-sounding name simply describes whole, minimally processed foods that are nutrient dense. Generally, superfoods contain healthy fats, vitamins, minerals, antioxidants, and other compounds found to promote good health and prevent illness and disease. While most are plant-based, certain fish and dairy products may also be considered superfoods.

Are there anti-aging superfoods? Here are some superfood rockstars known to contribute to healthy aging.

1. Dark leafy greens – Dark-colored leafy greens like kale and spinach are rich in carotenoids, which have been shown to protect the eyes against oxidative damage. Spinach is also loaded with vitamins A and C, which help protect the heart and moderate blood pressure levels. Vitamin K is another leafy-green nutrient, found to play a major role in preventing osteoporosis. Leafy greens are delicious in a salad, in a sandwich, or sautéed with a splash of healthy oil.

2. Cruciferous vegetables – This veggie family includes broccoli, cabbage, Brussels sprouts, and turnips—all of which are great sources of fiber, vitamins, and cancer-preventing phytochemicals. Cruciferous vegetables are tasty and extremely versatile.

3. Blueberries – In an interview with U.S. News & World Report, Reema Kanda, a registered dietitian nutritionist with the Hoag Orthopedic Institute in Irvine, California, says studies show that blueberries have positive neurocognitive effects in both animals and humans. As a result, Kanda says, they may help delay age-related cognitive decline. Blueberries are also rich in antioxidants, compounds that help protect our cells against free-radical damage and reduce the risk for heart disease and cancer. These flavorful, versatile berries can be added to smoothies and desserts, sprinkled over cereal, and of course, eaten all by themselves!

4. Nuts and seeds – From almonds and pecans to hazelnuts and pistachios, nuts are packed with antioxidants, fiber, and plant protein. They also contain monounsaturated fats, which are thought to help lower heart disease risk. . . . A 2016 study found that chia seeds—rich in omega-3 fatty acids, fiber, and antioxidants—may help prevent cancer and protect the heart and liver. Other tasty seed options include hemp seed and flax seed, which are also high in inflammation-fighting omega-3 fatty acids.

5. Eggs – Eggs have been a source of dietary controversy over the years due to cholesterol found in the yolk. However, skipping the yolk could deprive older adults of key nutrients such as vitamin B12, vitamin D, and selenium. Egg yolks also contain choline, a nutrient and neurotransmitter responsible for regulating mood and memory. Unless otherwise instructed by their doctor, older adults can consume up to three eggs per day. Since eggs are high in protein, this senior superfood is an ideal choice for a hearty breakfast—scrambled, poached, hard-boiled, or sunny side up.

6. Salmon – Fatty fish (e.g., salmon, herring, mackerel, trout, and tuna steak) is an excellent source of protein—a nutrient vital to maintaining muscle mass in older adults. It’s also loaded with omega-3 fatty acids, which can help reduce the risk of heart disease. A great way to enjoy a fresh fish filet is to lightly season it, bake it, and serve with a side of cruciferous vegetables.

7. Plain Greek yogurt – When it comes to protein, Greek yogurt delivers. Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium. Greek yogurt contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection. Look for yogurt made with whole milk or reduced-fat milk with no added sugar.

8. Avocados – Avocado is a nutritional powerhouse, loaded with nourishing fats, antioxidants, and other nutrients that support head-to-toe health. This creamy-textured fruit is delicious in guacamole or spread on toast. If the older adult you care for doesn’t like the taste of avocado, consider blending it into a fruit smoothie for a subtle nutritional boost.

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