It’s been a busy week folks. My lovely Great Niece and her two teens were visiting their Grandmother Kay from Missouri. We went out for barbeque and also did a tour of Nashville’s famous Frist Museum. “Fifty Years of Dreams,” the International Surrealism exhibit is on loan from the Tate in London and was not exactly Kay’s cup of tea. Artists like Salvador Dalí, Max Ernst, René Magritte, and Joan Miró were on display to challenge our usual mode of thinking about art – not as figural representations so much as dreamlike illusions of the subconscious mind.
Last night I had a bizarre dream about a bathtub, maybe I should break out a paintbrush?
Which leads me to the topic of pro-aging. After the past few years, after my nearly fatal fall and osteoporosis diagnosis, I figure I need to reframe the future. I’m not “anti-aging” so much because aging means we’re not dead yet! I read about a 91 year old who is hiking the Appalachian Trail this morning; and I also read a physician’s tips for turning our golden years into super powers. And the first thing the doctor prescribes is:
1: MOVEMENT. “… muscle is your metabolic reserve. It stores glucose, regulates insulin, and secretes anti-inflammatory signals (called myokines) every time you lift something heavier than your cat.” Our mitochondria are the cells that run our metabolic system and they rely on strength training and cardio fitness. When the weather cooperates, I walk over a mile on the Greenway, and I love lifting my 20+ lb Grandbabies!
2: FEED YOUR BRAIN: “… polyphenols (hello berries), omega-3s (walnuts, flax, chia seeds), fiber (your microbiome says thank you), and glucose in stable, slow-drip doses. Add in plant-based meals, and you reduce neuroinflammation, support neurogenesis, and stabilize your blood sugar.” In other words, limit meat and forget fad diets and GLP 1 shots, it’s not how you look, it’s how are you thinking that counts! We’re eating berries and peaches from the Farmer’s Market these days.
3: STOP RUMINATING: “… older adults who age well develop emotional regulation superpowers, often through something called “positivity bias”. They literally train their brains to spend more time recalling positive memories and interpreting ambiguous events more generously. Instead of recalling those times you were bullied in school, remember that teacher or friend who helped you navigate through a crisis. I like to list my grateful highlights every night before bed.
4: WAKE UP WITH PURPOSE: “Purpose is Prozac for the soul. And unlike Prozac, it increases telomerase activity, the enzyme that protects your telomeres (those caps at the end of your chromosomes that keep your DNA from unraveling like an old phone charger).” If it’s Tuesday, I’m writing! Granted I love a day when Bob and I are free of doctor and PT appointments, but I also love my Mahjongg Thursdays! And I just added water aerobics to a few other days, so take that purpose!
5: CULTIVATE HABITS: “The brain’s prefrontal cortex tires easily. It’s a sprinter, not a marathoner. That’s why the people who age well don’t make a thousand decisions every day. They automate the good stuff.” Routines leave your brain free to do Wordle. I like to say, “Make it like brushing your teeth.” That early morning or post-dinner walk in the neighborhood. Going to bed at the same time every night. Nell used to hug and kiss me goodbye every time I left the house, because, “You never know.”
6: LAUGH MORE: “Humor reduces cortisol, increases immune cell production, and improves vascular function. Laughter literally exercises your vagus nerve, which is like the tuning fork of your nervous system.” Over the years, I find myself saying, “Someday we’ll look back at this and laugh.” Maybe I take the balcony view too often, but supposedly self-deprecating humor is the best of all – it builds resilience. Bob and I crack up about something nearly every day, maybe it’s good for your marriage too?
7: STAY CURIOUS: “Learning new things increases brain-derived neurotrophic factor (BDNF), your brain’s growth fertilizer. Novelty encourages the hippocampus (memory) and prefrontal cortex (decision-making) to keep firing.” Walk away from your comfort zone and try something new. I used to hate any meeting in which somebody said, ” Oh NO, we tried that before and it didn’t work!” You don’t have to learn Chinese, but you can learn to master American Mahjongg. In fact I just won a game for the second time this month!
Many thanks to Dr Laurie Marbas for her insight into aging. https://drlauriemarbas.substack.com/p/the-wisdom-years-7-habits-that-make
MountainMornings 