Author: Joe Carson B.S. NASM-CPT/FAS/CN

Whatever You Say – You’re Right!

The power of the human mind is indeed extraordinary. It allows us to accomplish astonishing feats and overcome great challenges. Whether it’s climbing Mount Everest, starting successful businesses, constructing magnificent structures, or running marathons, the human mind plays a crucial role in these achievements.

As we contemplate our retirement and the quality of life in our later years, the power of the mind becomes even more relevant. Our mindset and attitude greatly influence our overall well-being and enjoyment of life.

There are those who choose to embrace a mindset of relaxation and ease after a lifetime of hard work, while others see retirement as an opportunity for freedom and pursuing their passions. The latter approach, characterized by a mindset of vitality and a zest for life, often leads to a more fulfilling and enjoyable retirement experience.

The lesson here is that our thoughts and beliefs shape our reality. Positive energy and positive thoughts tend to lead to positive outcomes, while negative energy and negative thoughts can yield negative outcomes. By adopting a positive mindset and speaking affirmations into our lives, we can set the tone for each day and attract positive experiences.

Starting the day by looking in the mirror and verbalizing affirmations is a powerful practice. Affirmations like “I am happy, I am healthy, I am strong, and I am at peace” can help cultivate a positive mindset and create a positive trajectory for the day. These words not only influence our own well-being but also impact those we encounter, as positivity tends to be contagious.

In summary, by speaking peace, happiness, health, and prosperity into our daily lives, we have the potential to shape our reality and have what we say.

The power of the human mind, when harnessed with positivity and intention, can truly transform our lives and contribute to a fulfilling and joyful journey.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Power Of The Positive Mind!

The power of the positive mind is indeed significant and can have a profound impact on various aspects of our lives. Research studies conducted by reputable institutions like the Mayo Clinic and Johns Hopkins have shown that individuals with a positive mindset experience fewer negative effects on their body systems due to the inflammatory effects of stress.

Harnessing the power of the positive mind begins with our self-talk, the internal dialogue we have with ourselves. Optimistic individuals, when faced with a new opportunity to learn or do something, approach it with thoughts like, “This is a great opportunity to discover something I might enjoy.”

On the other hand, pessimistic individuals might think, “This is not going to be good. I’ve never done this before, and I have no idea what I’m doing.” It’s clear which perspective is more likely to navigate, embrace, and reap the rewards of the new challenge successfully.

Self-talk is a habitual pattern, much like other individual behaviors. However, like any habit, it can be changed with practice. A practical starting point is to consciously eliminate negative words from your daily vocabulary.

Words such as “can’t,” “won’t,” “couldn’t,” “shouldn’t,” “no,” “not,” “wouldn’t,” “hardly,” “barely,” “never,” “neither,” “nothing,” and so on, are considered “closed-ended” words. By refraining from using these words in your speech, you also remind yourself to avoid them in your thoughts.

This process forces your brain to actively search for alternative ways to phrase both the spoken sentence and the underlying thought process. It presents an opportunity for empowerment, allowing you to shift from a pessimistic perspective to an optimistic one.

With consistent practice, this new pattern of thinking and positive self-talk becomes the norm, establishing a new habit chain in a positive direction.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Effect Dehydration Has On Your Body

Water, the second most essential resource for the human body after oxygen, often falls short in consumption among Americans.

A recent study by the NY Post revealed that only 20% – 22% of Americans drink the recommended 10 glasses of water per day. On average, most individuals consume only around 5 glasses per day, with the majority of their fluid intake coming from beverages that have a diuretic effect, such as energy drinks, soda, and alcohol.

This trend leads to a significant number of people experiencing the adverse effects of dehydration, ranging from minor symptoms like fatigue to more severe consequences, including potentially fatal outcomes.

Understanding the impact of dehydration on the body is crucial, as water plays a vital role in the functioning of our primary systems. The human body is composed of roughly 75% water, and all our essential systems rely on water for proper function.

Dehydration occurs when the body loses more water (through processes like digestion, perspiration, and respiration) than it replenishes.

On average, adults lose between 2-1/2 to 3 liters of water per day through normal bodily processes. In warmer or drier climates, like Arizona, this amount can increase by another liter. Failing to consume at least the minimum amount of water lost puts the body in a state of dehydration.

When dehydration occurs, the body begins to transfer water from non-essential resources (such as skeletal muscle, which constitutes up to 75% of volume) to more essential systems like the cardiovascular, neurologic, and digestive systems.

As a result, both non-essential and essential systems operate sub-optimally.

Dehydration manifests through various signs and consequences, including dry mouth, reduced perspiration, fatigue, muscle cramps, lethargy, constipation, nausea, and dark or foul-smelling urine. Chronic dehydration can lead to more serious health issues, such as high blood pressure, kidney stones, chronic digestive disorders, chronic fatigue, muscle and joint pain, increased risk of muscle and connective tissue injuries, and dry or flaky skin.

For most adults, aiming to consume at least a gallon of water per day (and more in hot weather or if diuretic beverages are also consumed) is a good guideline for preventing dehydration. Prioritizing adequate water intake is essential for maintaining health, promoting happiness, and enhancing the overall quality of life.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Do You Know How To Read The Signs?

When the human body functions optimally, it is a remarkable display of performance, beauty, and wonder. However, when something goes awry, our bodies provide telltale signs that indicate a problem.

Even simple symptoms like coughing, sneezing, or a runny nose suggest that our bodies have detected something unfit and are attempting to expel it. While these examples are relatively minor, more serious issues manifest in more pronounced ways.

Today, I want to seize the opportunity to share some common indicators that our bodies use to communicate the presence of a significant medical event or its impending occurrence. Please note that this article is not an exhaustive guide, nor does it provide medical advice. Instead, I hope it raises general awareness and encourages potentially life-saving responses.

Do You Know How to Read the Signs?

  • Heart attack: Among the leading causes of death in the United States, many cardiac events can be survivable if promptly treated. Here are some things to watch for:
    • Persistent chest pain or discomfort (more pronounced in men)
    • Pain or discomfort in the arms, neck, jaw, back, or stomach
    • Sudden shortness of breath or difficulty breathing
    • Nausea, lightheadedness, cold sweats, and headaches
  • Stroke: A cerebrovascular event that occurs when brain tissue is deprived of oxygen due to circulatory issues, leading to brain cell death and damage. Like heart attacks, recognizing and treating a stroke early can limit permanent damage and even save lives. Remember the acronym FAST for signs:
    • Face drooping or numbness on one side
    • Arm weakness (can the person lift and hold up both arms?)
    • Speech difficulties (slurred, incoherent, or difficult to understand)
    • Time to call for medical attention immediately, even if symptoms disappear
  • Hypotension: A sudden drop in blood pressure. This can be caused by various factors, including dehydration, excessive heat, cardiac problems, prolonged inactivity, diabetes, and certain blood pressure medications. If symptoms occur, it must be treated as a medical emergency. Look for:
    • Dizziness or lightheadedness
    • Nausea
    • Fainting
    • Lack of concentration or focus
    • Blurred vision
    • Cold, clammy, pale skin
    • Shallow and rapid breathing
    • Fatigue
  • Hypoglycemia: Characterized by dangerously low blood sugar levels, usually in individuals with diabetes. An episode of hypoglycemia can lead to severe complications if not urgently treated, sometimes by consuming a simple sugar or sugar tablets. Watch for:
    • Rapid heartbeat
    • Dizziness
    • Excessive sweating
    • Confusion or incoherent speech
    • Sudden severe headache
    • Unusual anxiety or nervousness
    • Extreme hunger or thirst
    • Blurred or double vision
    • Convulsions or seizures
    • Sudden loss of consciousness

As a fitness and wellness professional, I have received extensive training in recognizing medical issues and responding appropriately. It is a requirement of my profession. However, for those of you who interact with friends, family, spouses, and even strangers in public, it is crucial for you to recognize signs of medical distress and know how to respond accordingly. You may just save a life!

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

It’s All About The Quality – You Are Worth It!

Rolls Royce Silver Ghost vs. Ford Pinto, Kobe beef vs. chopped steak, Red Lobster vs. Long John Silvers… Each of these comparisons has a common thread, yet they also exhibit a stark difference: quality.

In a world filled with diverse perspectives and opinions, there is one belief that most people approaching retirement age agree on longevity alone holds little appeal without a sound and enjoyable quality of life.

Today, I present to you a fresh and evidence-based perspective on what it takes to enjoy the journey through your silver and golden years, maintaining your health, happiness, dignity, and financial stability well into advanced age.

It’s All About the Quality:

  • Move more to move better and experience less pain! Movement lies at the very core of our vitality, happiness, and independence. Unfortunately, the ability to move proficiently is a “use it or lose it” resource as we age and must be actively maintained. A structured exercise program of high quality is the safest and most efficient way to care for your body so that it can care for you.
  • Share a few smiles! Quality human interaction and nurturing relationships have a positive impact on brain chemistry, offsetting stress, anxiety, depression, and negative thoughts.
  • Simplify and level up! Few things bring more peace and satisfaction than living a low-maintenance lifestyle while surrounding yourself with some of life’s finer things. Making changes like downsizing your home to move into a newer residence in an upscale neighborhood with landscaping and maintenance services, upgrading to a newer model car, enhancing your TV experience with a larger screen, or indulging in new appliances can bring joy and allow you to enjoy the rewards of your hard work.
  • Prioritize your eight hours of sleep! A good night’s rest is invaluable, as it restores your mind, body, attitude, and overall energy. Consistency is key here—ensure that bedtime is dedicated to quality sleep every time.
  • Quality in = quality out when it comes to food! It’s tempting to gravitate towards convenience foods like fast food, frozen meals, and packaged goods as we seek to simplify our lives or when we’re solely responsible for our own meals. However, a lack of quality nutrition can lead to weight gain, compromised immune function, decreased energy levels, and digestive issues.

By prioritizing quality in all aspects of life, from movement and relationships to lifestyle choices, sleep, and nutrition, you can elevate your experience of aging, ensuring that your silver and golden years are filled with vitality, joy, and well-being.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Mind-Body Connection – The Incredible Power Of Mindful Movement

The human body, with its wondrous complexities, never ceases to amaze me. The brain, responsible for managing countless functions, operates seamlessly to facilitate life and daily activities.

Numerous decisions occur in split seconds, unbeknownst to our conscious awareness. Heartbeat, digestion, liver and kidney function, hormone regulation, and chemistry balancing all transpire silently. Yet, there are other aspects within our control, such as breathing.

You can consciously hold your breath for as long as possible, even until unconsciousness, but what happens next? Without our conscious intervention, our brain instinctively kicks in, ensuring we take a breath to “right the ship.”

Movement, too, follows an intriguing course of action. From birth, it seems natural and effortless. Crawling, taking those first steps, running, jumping—playing and daily activities require little effort and become second nature.

However, as we age and progress into later stages of life (usually starting in the mid-40s and accelerating into our 60s), even simple movements can become laborious and demand more concentration and thought.

For instance, an agility-based obstacle course that would be easy to navigate in our 20s might prove challenging in our 70s. This difficulty stems not only from changes in conditioning but also from declines in movement proficiency, such as balance, foot speed, and coordination.

Over time, diminished movement proficiency can manifest in various ways, including decreased strength, reduced power (such as struggling to rise from a chair), diminished fine motor skills, distorted movement patterns (such as shrugging shoulders while pushing with arms), stumbling or shuffling while walking, and more.

These developments occur because the brain has lost some of its capacity to process movement autonomically, without conscious thought. Much of this can be attributed to a decline in neuromuscular efficiency.

Fortunately, there are options for managing this process:

  1. Strength training exercise: By consciously controlling each phase of movement and ensuring quality muscle contractions, this multi-level approach can effectively halt the decline in the mind-body process.
  2. Tai Chi: This martial art form, characterized by slow movements, focuses on achieving harmony with the body. Through precision, control, and mindfulness, it enhances movement proficiency.
  3. Yoga: Yoga integrates mindfulness into movement, promoting functional strength while providing the body with adequate stimulation.
  4. Engaging in physically related sports/activities: When the brain and body are regularly engaged in demanding tasks, the necessary resources to facilitate movement are more likely to be maintained.

By embracing these options, older adults can proactively manage the decline in movement proficiency, maintaining their physical well-being and overall quality of life.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The High Cost of Inactivity: How Refusing to Exercise Negatively Affects Older Adults

Physical activity is essential for people of all ages but becomes increasingly crucial for older adults. Unfortunately, many seniors choose to lead sedentary lifestyles, refusing to engage in regular exercise.

This reluctance to exercise significantly affects their health, mobility, and financial well-being. In this article, we will explore the detrimental effects of refusing to exercise among older adults, shed light on the importance of staying active, and provide ideas for incorporating exercise into your daily routine regardless of your current fitness level.

  1. Declining Health: One of the most significant negative impacts of refusing to exercise is the decline in overall health. Physical inactivity increases the risk of chronic diseases such as cardiovascular disease, obesity, diabetes, and certain types of cancer. Moreover, seniors who lead sedentary lives are more likely to experience muscle loss, reduced bone density, and decreased flexibility, making them more vulnerable to falls and injuries.
  2. Impaired Mobility: Regular exercise is vital in maintaining mobility and functional independence in older adults. By avoiding physical activity, seniors may experience a decline in muscle strength, joint flexibility, and balance, leading to difficulties in performing daily activities. This loss of mobility can negatively impact their quality of life, limit their social interactions, and increase their dependence on others for basic tasks.
  3. Increased Healthcare Costs: Refusing to exercise can have a significant financial impact on older adults. Sedentary lifestyles often lead to the development of chronic conditions, necessitating frequent medical interventions, hospitalizations, and medications. The cost of managing these health conditions can quickly add up, placing a financial burden on seniors and potentially depleting their savings or retirement funds.
  4. Long-term Care Expenses: The consequences of inactivity can extend beyond medical expenses to long-term care needs. Seniors who lack physical fitness and mobility are at a higher risk of requiring assistance with daily activities or moving to assisted living facilities or nursing homes. The costs associated with long-term care can be excessive, and by neglecting exercise, older adults increase their likelihood of needing such care and incur substantial financial implications.
  5. Reduced Cognitive Function: Regular physical activity has been linked to improved cognitive function and a reduced risk of cognitive decline in older adults. By neglecting exercise, seniors may experience cognitive impairments and an increased vulnerability to conditions such as dementia and Alzheimer’s disease. The decline in cognitive abilities can lead to the need for specialized care and further financial strain.

There are numerous options for incorporating sustainable exercise into your lifestyle. Most programs designed for seniors are scalable and can be tailored to your fitness level and needs.

Below are a few ideas to get you started:

  1. Personal Training: Working with a certified personal trainer specializing in training older adults can provide personalized guidance and support. They can develop an exercise program tailored to specific goals, abilities, and any existing health conditions.
  2. Group Fitness Classes: Joining group fitness classes specifically designed for older adults can offer a supportive and social exercise environment. Classes such as low-impact aerobics, water aerobics, yoga, Tai Chi, or Pilates can provide various options to improve strength, flexibility, and balance.
  3. Silver Sneakers®: Silver Sneakers is a fitness program for older adults, often available through Medicare Advantage plans or insurance coverage. It offers access to various fitness facilities, exercise classes, and personalized workout plans.
  4. Physical Therapy: If dealing with specific injuries, mobility limitations, or chronic conditions, consulting with a physical therapist is beneficial. They can design an exercise program to address specific needs and guide individuals through safe and effective exercises. Once discharged from care, ask for referrals to continue into a guided fitness program.
  5. Balance and Fall Prevention Programs: Many community centers, hospitals, and senior organizations offer specialized programs focusing on balance and fall prevention. These programs typically include exercises to improve balance, coordination, and strength, helping reduce the risk of falls.
  6. Chair-based Exercises: For individuals with limited mobility or those who have difficulty standing for prolonged periods, chair-based exercises can be highly beneficial. These exercises can include seated strength training, stretching, and range of motion exercises. (You should seek to graduate from seated exercises to those which also improve balance and mobility).
  7. Walking Programs: Walking is a low-impact exercise that can be easily incorporated into daily routines. Many communities have walking groups or walking programs specifically designed for older adults. It’s important to start with an appropriate distance and gradually increase intensity.
  8. Adaptive Sports: Adaptive sports, such as wheelchair basketball, seated volleyball, or swimming, provide opportunities for individuals with disabilities to engage in physical activity in a supportive and inclusive environment.
  9. Virtual Exercise Programs: With advancements in technology, virtual exercise programs are available that provide professionally guided workouts specifically designed for older adults. These programs offer convenience and flexibility, allowing individuals to exercise at home while receiving expert guidance.

Refusing exercise among older adults comes at a high cost, impacting their health, mobility, and financial well-being. Regular physical activity and structured exercise are essential for maintaining good health, preserving mobility, and reducing the risk of chronic conditions.

By staying active, older adults can enhance their quality of life, maintain independence, and potentially reduce healthcare costs.

Remember, before starting any exercise program, you should always consult with your healthcare provider, then with a qualified fitness professional. They can assess individual needs, provide recommendations, and ensure that exercise routines are safe and appropriate.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Healing Power of Music Therapy for Neurological Disorders

Music can evoke memories and emotions and connect with us deeply. This power of music has been harnessed in the therapy field, particularly in music therapy, which has shown promising results in improving the lives of individuals with neurologic disorders.

In this article, we will explore the positive impact of music therapy, specifically for individuals with dementia and Alzheimer’s disease.

  1. Tapping into Memories: Music uniquely unlocks memories and emotions, even in individuals with advanced dementia or Alzheimer’s. When familiar songs from their past are played, it can evoke a sense of nostalgia and engage cognitive processes associated with memory retrieval. This can provide a means of communication and connection with loved ones, even when verbal communication is impaired.
  2. Emotional Well-being: Music therapy has been found to improve the emotional well-being of individuals with neurologic disorders. Listening to or participating in music activities can reduce anxiety, agitation, and depression commonly experienced by individuals with dementia and Alzheimer’s. It can create a calming and soothing environment, reducing stress and improving overall mood.
  3. Stimulating Cognitive Function: Music therapy can stimulate various cognitive functions in individuals with neurologic disorders. It can enhance attention, concentration, and focus. Singing or playing instruments requires coordination and mental effort, stimulating the brain and potentially improving cognitive abilities. Music therapy can also provide a structured framework for individuals with dementia, helping them maintain a sense of routine and familiarity.
  4. Enhancing Social Interaction: Music therapy provides a social and interactive platform for individuals with dementia and Alzheimer’s. Group music therapy sessions encourage socialization, engagement, and a sense of belonging. Shared musical experiences can foster connections with others, reduce feelings of isolation, and create a supportive community.
  5. Improving Communication and Language: Music can serve as a universal language even when verbal communication is compromised. Music therapy offers alternative avenues of communication through singing, humming, or playing instruments. This can enhance self-expression and enable individuals with neurologic disorders to communicate their emotions and needs effectively.
  6. Promoting Physical Well-being: Music therapy can positively affect physical well-being beyond cognitive and emotional benefits. Engaging in rhythmic activities, such as drumming or dancing, can encourage movement, coordination, and motor skills in individuals with dementia and Alzheimer’s. This can help maintain physical function and independence for longer periods.

Music therapy has emerged as a powerful tool in improving the lives of individuals with neurologic disorders like dementia and Alzheimer’s. By tapping into memories, enhancing emotional well-being, stimulating cognitive function, fostering social interaction, improving communication, and promoting physical well-being, music therapy offers a holistic approach to care. It brings joy, comfort, and connection to those who may face challenges in their daily lives.

As our understanding of the therapeutic potential of music continues to grow, music therapy holds great promise in enhancing the quality of life for individuals with neurological disorders.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Understanding Food Allergies: Causes and Identification Explained

What exactly are food allergies?

Food allergies are immune responses that occur when the body mistakenly identifies a specific food as harmful and triggers an allergic reaction. When someone with a food allergy consumes or comes into contact with an allergenic food, their immune system releases chemicals, such as histamine, to fight off what it perceives as a threat. These chemicals can cause various symptoms that can vary from mild to severe.

What causes food allergies?

The exact cause of food allergies is not fully understood, but they are believed to result from a combination of genetic and environmental factors. It is thought that some people have a genetic predisposition to develop allergies, and exposure to certain foods early in life may also play a role.

Common food allergens include peanuts, tree nuts, shellfish, fish, eggs, milk, soy, wheat, and certain fruits. These foods contain proteins that can trigger an immune response in susceptible individuals.

How can food allergies be identified?

Identifying food allergies can be a complex process, usually involving a combination of medical history, physical examination, and diagnostic tests. Here are a few methods commonly used for identification:

  1. Allergy symptoms and medical history: The doctor will ask about your symptoms when they occur and if there is any association with specific foods. They will also inquire about any family history of allergies.
  2. Skin prick test: involves placing a small amount of allergenic extract on the skin, usually on the forearm or back. Then, a small needle is used to prick the skin, allowing the extract to enter the top layers of the skin. If you’re allergic to the substance, you’ll develop a small raised bump at the test site.
  3. Blood tests: Blood tests, such as the specific IgE blood test, can measure the levels of certain antibodies called immunoglobulin E (IgE) in response to specific allergens. Elevated IgE levels to a particular food can indicate an allergy, although these tests are not always definitive.

Sometimes, an oral food challenge may be necessary, where the person consumes the suspected allergenic food under medical supervision to confirm the diagnosis.

The following foods typically cause the most common food allergies:

  1. Peanuts: Peanut allergies are among the most common and potentially severe food allergies. Even trace amounts of peanuts can trigger a reaction in some individuals.
  2. Tree nuts: Tree nuts include almonds, walnuts, cashews, pistachios, and others. Tree nut allergies are also common and can be life-threatening.
  3. Shellfish: Shellfish allergies are more common in adults than in children. This category includes crustaceans like shrimp, crab, lobster, and mollusks like clams, mussels, and oysters.
  4. Fish: Fish allergies are often lifelong and can be triggered by various types of fish, such as salmon, tuna, cod, and haddock.
  5. Eggs: Egg allergies are more common in children and can cause reactions ranging from mild to severe. The egg white proteins typically trigger allergic reactions.
  6. Milk: Milk allergies, especially in infancy, are relatively common. This allergy is caused by an allergic reaction to proteins found in cow’s milk, such as casein and whey.
  7. Soy: Soy allergies can affect both children and adults. Soybeans and soy products, such as tofu and soy milk, can trigger allergic reactions.
  8. Wheat: Wheat allergies are prevalent in children and often outgrown by adulthood. Wheat proteins, including gluten, can cause allergic reactions.

It’s important to consult with a healthcare professional for proper evaluation and diagnosis if you suspect a food allergy, as they can guide you through the appropriate testing and provide guidance on managing the allergy.

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

100 Candles – Seven Daily Habits of Active Centenarians

At just over 97,000, the United States has the highest overall number of centenarians in the world. This figure is expected to continue to rise with the population flood of baby boomers. 

For many retirement-age adults, the thought of living to see one hundred candles on a birthday cake is their life’s ambition. Yet, to many others, the idea seems absurd.

What is the difference in thought processes? QUALITY OF LIFE!

Whether you aspire to live to be a hundred or take each day as it comes, it is wise to treat and care for your body as you expect it to care for you. Who better to chart the course for this stage of life than those who have been there?

I have had the honor of sharing the one-hundred-candle experience with many client friends and taking the opportunity to learn from their wisdom. With this, it is my pleasure to share with you the seven daily habits of these remarkable people that have facilitated quality of life and complemented their longevity.

  • Never stop learning; age places no limits on one’s capacity to learn. Daily challenges for the mind promote imagination, logic/reasoning skills, memory recall, and cognitive awareness. “I have learned to use the internet, and the online learning opportunities are endless!” – Pearl McGovney, 100 years young!
  • Move it or lose it: to be good at moving – you have to move, regardless of age. Therefore, keeping the body strong and capable of handling your daily business is essential. In addition, getting into the habit of exercise early makes it much easier to sustain as you age. “I don’t miss my exercise; it’s what keeps me moving!” – Mr. Jim Davidson, 101 years young!
  • Eat a cookie; simple pleasures in life can go a long way toward providing happiness and promoting quality of life. But remember, the idea is to keep this indulgence occasional. This is part of what makes it special! “I like cookies, but too many will make me fat; that is why I come to Joe’s exercise class” – Mr. Foy Cox, 101 years young!
  • Practice forgiveness; few things will weigh you down more than having a heavy or bitter heart. One can amass a lot of negative experiences in a hundred years of life; let go – forgive – and lighten the load! “I don’t have hard feelings with anyone anymore; I’ve come to peace with all the hard times”  – Grandpa John Westervelt, 101 years young!
  • Have fun every day; whether it be participating in a bit of friendly competition, creating a work of art, or going for an adventure, never miss an opportunity to enjoy those fun elements in your day. “Rarely will fun come to you; you must go to it -and the trip is always worth it!” – Miss Dorothy McFadden, 103 years young!
  • Explore the world; this wondrous planet we call home offers so much diversity and opportunity for perspective; a lifetime of inclusion creates a missed opportunity. “Though I can’t travel as much as I used to, I enjoy reading magazines with pictures of people and places abroad. This still lets me take in the experience in my mind” – Miss Mae Timmons 100 years young!
  • Keep your friends and your family close; loneliness can become a common plight for many aging adults, often due to a lack of initiative to remain actively engaged with others. Maintaining healthy relationships with those around you provides support, accountability, and the joys of social engagement. “I just love my circle of friends; we keep each other going. I also like keeping track of all of the family birthdays. I make phone calls rather than sending cards; it’s more personal that way” – Miss Pearl Lloyd 102 years young!

In final consideration, longevity is a divine appointment with the quality of each day determined by your can-do attitude with a focus on living life rather than end of life!

Be blessed and be well, my dear friends,

Joe Carson B.S. NASM-CPT/FAS/CN

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

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