LIFESTYLE and RECREATION - Twenty-First Century Aging

The Healing Power of Laughter: Health Benefits and Ten Chuckle-Worthy Jokes

Laughter truly is the best medicine, and it’s not just a saying! Research has shown that humor and laughter have remarkable health benefits, especially for seniors and baby boomers.

In this article, we explore the incredible advantages of humor, from boosting mental well-being to enhancing physical health.

BONUS: As a reward for sticking with me until the end, there are ten chuckle and share-worthy jokes sure to put a smile on your face!

The Impact of Laughter on Mental Health:

Laughter is a powerful antidote to stress, anxiety, and depression. For seniors and baby boomers, maintaining good mental health is vital for overall well-being.

Here are a few of the ways humor can positively impact mental well-being:

Stress Relief: Laughter triggers the release of endorphins, the body’s natural feel-good chemicals, reducing stress levels and promoting relaxation.
Mood Enhancement: Engaging in humor and laughter can boost your mood, alleviating sadness and anxiety.
Social Connection: Sharing laughter strengthens social bonds, combats loneliness, and creates a sense of belonging.
Cognitive Function: Humor stimulates the brain, improving cognitive abilities such as memory, creativity, and problem-solving skills.

Physical Health Benefits of Laughter:

Laughter not only uplifts the mind but also positively impacts physical health.

Here are just a few of the ways humor can benefit the body:

Immune System Boost: Laughing increases the production of antibodies and activates immune cells, strengthening the body’s defense against illnesses.
Pain Relief: Laughter releases endorphins, natural painkillers that can temporarily alleviate discomfort and chronic pain.
Cardiovascular Health: When we laugh, our blood vessels expand, increasing blood flow and improving cardiovascular function.
Muscle Relaxation: A good belly laugh can release muscle tension, promoting relaxation and reducing; physical stress.

Now, let’s add some laughter to your day!

(if you don’t think my jokes are funny, have a goofy laugh anyway!)

Why don’t scientists trust atoms? Because they make up everything!
I asked the librarian if they had any books on paranoia. She whispered, “They’re right behind you!”
What do you call fake spaghetti? An impasta!
I used to hate facial hair, but then it grew on me!
What do you call a snowman with a six-pack? An abdominal snowman!
Did you hear about the mathematician who’s afraid of negative numbers? He’ll stop at nothing to avoid them!
How does a penguin build its house? Igloos it together!
What did one hat say to the other hat? “You stay here; I’ll go on ahead!”
I went to buy some camouflage trousers, but I couldn’t find any.
Why don’t skeletons fight each other? They don’t have the guts!

Laughter truly has remarkable benefits for improving mood, quality of life, and even good health.

So, take a moment to find joy in the lighter side of life. Share a laugh with friends and loved ones, and remember, laughter is a gift that keeps on giving!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Staying Active Indoors: 20 Fun Ideas for Keeping Moving When You Can’t Get Outside

We know sometimes the weather can be a bummer and keep you indoors, especially in the heat of summer. But don’t worry; I’ve got you covered with a list of 20 enjoyable activities to stay physically active even when Mother Nature has other plans.

So, put on your exercise clothes, lace up those shoes, and get that body moving!

Dance Party: Clear space, put on your favorite tunes, and dance like nobody’s watching. It’s a fantastic way to get your heart rate up and have a blast.

Indoor Walking: Create an indoor walking track by walking laps around your home or apartment building. Count your steps or challenge yourself to beat your previous record. No space? A quick-pace walk-in-place is another great alternative for getting moving, raising the heart rate, and taking away that feel-good energy boost!

Yoga and Tai Chi: Explore the calming and gentle practices of yoga or tai chi. Look for beginner-friendly videos online or join a local class.

Chair Exercises: Stay seated and work out those muscles with chair exercises. Many workout routines can be modified to accommodate seated positions. If possible, blend with standing exercises in a ratio of 50/50 and use the chair for support if necessary.

Indoor Gardening: Bring the outdoors inside by tending to your plants or starting an indoor garden with herbs or small potted plants. It’s a great way to stay active while enjoying some greenery. Stage these in a place where you can stand while tending to or harvesting.

Stairs Workout: If you have stairs at home, use them to your advantage. Incorporate stair exercises into your routine, like stepping up and down or doing calf raises on a step.

Resistance Band Training: Grab a set of resistance bands and explore various exercises that can be done in the comfort of your home. They’re compact, affordable, and great for building strength.

Indoor Swimming or Water Aerobics: Look for local community centers or gyms with indoor pools that offer swimming or water aerobics classes specifically designed for older adults.

Balloon Volleyball: Inflate a balloon and play a fun game of seated balloon volleyball with friends or family. It’s a great way to have fun and get moving without the risk of injury. A simple string or ribbon taped across the room can act as a net.

Indoor Bowling: Set up a small bowling game in your hallway using empty water bottles and softballs. It’s a fun way to work on your aim and coordination.

Home Workout Videos: Explore the wide variety of workout videos available online or through DVDs. You can find a workout that suits your needs and preferences, from low-impact cardio to strength training.

Puzzle Games: Engage your mind and body with puzzles that require active participation, such as jigsaw puzzles or puzzle mats involving physical movement. Incorporate a 5-and-stand practice; for every five pieces you place, you stand and walk five laps around the table before going again.

Indoor Golf Putting: Set up a mini golf putting green in your living room or hallway. Practice your putting skills and challenge yourself to improve your score.

Virtual Fitness Classes: Many fitness studios and community centers now offer virtual fitness classes you can join from the comfort of your home. Explore options like yoga, Zumba, or even online dance classes.

Active Video Games: Bust a move with dance video games or try virtual reality fitness games that can get you up and moving in a fun and interactive way.

Chair Yoga: Look for chair yoga classes or videos designed for older adults. These exercises can help improve flexibility, balance, and overall well-being.

Indoor Cycling/Biking: Invest in a stationary bike or use a stationary bike at your local gym. Cycling is a low-impact workout that can be enjoyed indoors, rain, or shine.

Mall Walking: When the weather is bad, head to your local shopping mall and join others for a morning or afternoon stroll. It’s a safe and climate-controlled environment perfect for walking and people-watching. Use a pedometer to keep track of distance and watch the time to work to improve your pace.

Active Cleaning: Turn your chores into a workout! Engage in activities like vacuuming, mopping, dusting, or scrubbing to get your heart rate up while keeping your living space clean.

Brain-Body Workouts: Engage in activities that challenge your mind and body, like ballroom dancing, table tennis, or learning a new instrument. These activities promote coordination, cognitive function, and physical fitness.

Remember, staying physically active offers numerous mind and body benefits, regardless of the weather.

Choose activities that you enjoy and that are suitable for your fitness level, always listening to your body.

Stay active, have fun, and keep your eyes on the prize, no matter what the weather brings!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

15 Superfoods That Kick Bad Cholesterol to the Curb and Boost Your Good Cholesterol!

When managing your cholesterol for good health, your diet plays the most significant role in maintaining a healthy cholesterol profile, regardless of genetics.

What is cholesterol, and what is the difference between HDL and LDL?

HDL (high-density lipoprotein) cholesterol and LDL (low-density lipoprotein) cholesterol are two types of cholesterol found in our bloodstream. While they both play a role in the body, they affect our health differently.

HDL cholesterol, often called “good” cholesterol, helps remove excess cholesterol from the bloodstream and carries it back to the liver, where it can be broken down and eliminated from the body. Higher levels of HDL cholesterol are associated with a reduced risk of heart disease because it helps prevent plaque buildup in the arteries.

On the other hand, LDL cholesterol, often called “bad” cholesterol, can contribute to plaque development in the arteries. When LDL cholesterol levels are high, it can lead to the buildup of fatty deposits in the artery walls, restricting blood flow and increasing the risk of heart disease and stroke.

Having high HDL cholesterol levels is generally considered beneficial for cardiovascular health, while high LDL cholesterol levels are considered detrimental. However, it’s important to note that the overall balance of cholesterol in the body and other factors such as inflammation and triglyceride levels also play a role in determining heart disease risk.

Maintaining a healthy HDL and LDL cholesterol balance is crucial for cardiovascular health.

Lifestyle factors such as a healthy diet, regular physical activity, avoiding smoking, and managing weight can help regulate cholesterol levels.

What are the ideal numbers?

Healthy cholesterol ranges can vary depending on individual factors such as age, gender, and overall health.

General guidelines for healthy cholesterol levels:

Total Cholesterol:

Desirable: Less than 200 mg/dL
Borderline high: 200-239 mg/dL
High: 240 mg/dL and above

LDL Cholesterol (Bad Cholesterol):

Optimal: Less than 100 mg/dL
Near-optimal: 100-129 mg/dL
Borderline high: 130-159 mg/dL
High: 160-189 mg/dL
Very high: 190 mg/dL and above

HDL Cholesterol (Good Cholesterol):

Desirable: 60 mg/dL and above (higher is better)
Poor: Less than 40 mg/dL for men, less than 50 mg/dL for women

Triglycerides:

Desirable: Less than 150 mg/dL
Borderline high: 150-199 mg/dL
High: 200-499 mg/dL
Very high: 500 mg/dL and above

Now that we understand what cholesterol is and what ideal numbers for good health would be, let’s dive into 15 delicious and nutritious foods that can help you lower bad LDL cholesterol and promote the superhero HDL cholesterol:

Avocado: Creamy and oh-so-delicious avocados are packed with heart-healthy monounsaturated fats. They not only raise good cholesterol levels but also lower bad ones.

Oats: Start your day with a bowl of whole-grain oats. Rich in soluble fiber, oats work wonders in reducing LDL cholesterol. Plus, they keep you full and energized throughout the morning.

Olive Oil: Swap out unhealthy fats with extra virgin olive oil. This golden elixir contains monounsaturated fats that help lower bad cholesterol levels while increasing the good cholesterol in your body.

Fatty Fish: Dive into a seafood feast with fish like salmon, mackerel, and trout. These oily fishes are rich in omega-3 fatty acids, raising your HDL levels, lowering triglycerides, and reducing the risk of heart disease.

Nuts: Go nuts for nuts! Almonds, walnuts, and pistachios are brimming with healthy fats, fiber, and plant sterols—snack on a handful to improve your cholesterol profile and support a healthy heart.

Legumes: Beans, lentils, and chickpeas are excellent sources of soluble fiber, which binds to cholesterol and helps eliminate it from your body. Add these mighty legumes to your soups, salads, and stews for a heart-healthy boost.

Berries: Sweet, vibrant, and packed with antioxidants; berries like blueberries, strawberries, and raspberries are rich in polyphenols. These compounds can help raise HDL cholesterol and protect against heart disease.

Dark Chocolate: Yes, you read it right! Satisfy your sweet tooth with a moderate amount of dark chocolate (70% cocoa or higher). Dark chocolate contains flavonoids that improve blood flow, lower blood pressure, and increase HDL cholesterol.

Spinach: Popeye knew what he was doing! Spinach is a leafy green powerhouse loaded with lutein, fiber, and plant sterols. Incorporate spinach into your salads, smoothies, or sautés for a heart-healthy boost.

Garlic: Not only does garlic add a flavorful punch to your dishes, but it also contains allicin, a compound that may help lower bad cholesterol and prevent blood clots.

Whole Grains: Swap refined grains for whole grains like quinoa, brown rice, and whole wheat bread. They are packed with fiber and nutrients that can lower bad cholesterol and reduce the risk of heart disease.

Green Tea: Sip your way to a healthier heart with a cup of green tea. This delightful beverage is loaded with antioxidants called catechins, which have been shown to improve cholesterol levels.

Soy: Incorporate soy-based foods like tofu and edamame into your diet. Soy contains plant sterols that help block cholesterol absorption, lowering LDL levels.

Pomegranate: Bursting with vibrant flavor and antioxidants, pomegranates can help prevent the oxidation of LDL cholesterol, reducing the risk of plaque buildup in your arteries.

Green Leafy Vegetables: Vegetables like kale, spinach, and Swiss chard are fantastic additions to a cholesterol-lowering diet. They are low in calories and high in nutrients, including fiber, antioxidants, and plant sterols. These components help lower LDL cholesterol levels and reduce the risk of heart disease.

Who says eating healthy has to be boring?

With these 15 superfoods in your arsenal, you can take charge of your cholesterol levels and promote a healthier heart.

So, grab your apron, hit the grocery store, and whip up some delicious meals that will please your taste buds, manage those cholesterol levels, and contribute positively to a healthy waistline!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Caffeine, Protein, Supplements, Immunity, and More – Your Questions Answered!

One of the most rewarding aspects of my job is providing clients with reliable answers to their questions by delving into scientific research and analyzing studies.

Whether it’s about finding healthier alternatives to favorite sweet treats, improving performance in sports, or relieving joint pain, my mission is to offer evidence-based information and practical solutions that you can implement.

In this article, I aim to address recent inquiries that I believe will be interesting and beneficial to all readers. However, if you have any questions or need further information after reading this, please don’t hesitate to contact me. I’m always here to help!

QUESTION: “I see conflicting reports on TV about coffee and caffeine. Some say it’s OK, others say it’s good to have daily, and some say it’s unhealthy. What is the truth?”

ANSWER: Numerous independent studies have consistently shown that consuming caffeine in small amounts can have positive effects. Caffeine enhances mental awareness, improves metabolic function and energy levels, reduces perceived exertion during exercise, and enhances overall performance. It is generally considered safe when consumed in moderation.

However, it’s important to note that excessive caffeine intake, surpassing 300mg daily, can lead to unpleasant side effects such as jitters, headaches, heart palpitations, nervousness or anxiety, and fatigue. Regular and high-volume caffeine consumption can also lead to addiction and result in withdrawal symptoms when stopped abruptly.

QUESTION: “My doctor recommends increasing my calcium intake to improve bone density. Should I take the supplement form or eat more dairy?”

ANSWER: Whenever possible, obtaining essential nutrients through a balanced diet is advisable rather than relying solely on supplements. This is particularly relevant for vitamins and minerals like calcium, as they often require other compounds, such as vitamin D-3, for optimal absorption and utilization by the body.

A well-balanced meal that includes a variety of colorful fruits and vegetables is an excellent source of high-quality essential nutrients. While calcium-rich dairy products are a traditional option, other healthy foods provide ample calcium.

These include broccoli, kale, collard greens, oysters, shrimp, salmon, clams, and fortified foods like cereals.

QUESTION: “I’m not much of a meat eater but I need more protein. Would taking shakes or powders be enough?”

ANSWER: Numerous protein supplements are available on the market, and their effectiveness can vary. It’s important to understand what you’re taking and why, as this knowledge can help you make informed decisions, save money (protein supplements can be quite pricey), and avoid potential digestive issues associated with certain formulations.

Opting for a high-quality whey protein blend, such as one that combines whey protein isolate, concentrate, and hydro isolate, can be beneficial. This blend provides fast and medium-digesting protein forms your body can efficiently utilize.

Incorporating such a protein shake into your daily routine, either as a snack or a meal replacement, can be acceptable. However, it is crucial not to replace natural food sources with supplements completely.

*SIDENOTE: If you prefer non-meat protein sources, options like quinoa, beans, lentils, nuts and seeds, tofu, and Greek yogurt are excellent alternatives.

QUESTION: “Is there any truth to the reports that diet can prevent serious illnesses like Covid-19?”

ANSWER: Yes! It is important to note that the following answer is not medical advice, and any concerns or symptoms related to illnesses should be discussed with your healthcare provider.

As reported by Harvard Health, recent studies indicate that individuals who consume a diet rich in fresh fruits and vegetables have a 10% lower risk of developing symptomatic Covid-19 and related diseases.

Furthermore, the data reflects a 41% lower rate of developing severe illness within this same group.

The key lies in reducing inflammatory markers through an antioxidant-rich diet. Elevated levels of inflammation have been shown to impact immune response and prolong recovery from illness negatively.

Focusing your diet around foods high in antioxidants, such as blueberries, raspberries, pomegranates, broccoli, spinach, carrots, potatoes, red bell peppers, kale, squash, beets, and cabbage, can significantly improve your immune system and provide substantial health benefits for all your body’s primary systems.

I have addressed several questions here and would be delighted to share more answers in future installments.

Additionally, I encourage you to explore the Twenty-First Century Aging catalog for additional articles on nutrition, as there are now over 100 informative pieces to choose from!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

How It Works – Balance | What Every Senior Should Know To Limit Fall Risk

Unfortunately, at some point, we may find ourselves going about our daily activities one moment and suddenly ending up in a compromised horizontal position the next.

These unexpected falls can lead to embarrassment, pain, injury, and, in some cases, life-altering consequences.

The causes of these moments of instability can vary. They may result from falls during athletics or sports activities, failure to navigate obstacles in our path, poor eyesight, low-light situations, or declining strength and motor skills associated with inactivity.

But why do these events become more frequent as we age? And can we do anything proactively to retain or improve our sense of balance?

To understand this, let’s look at the systems involved in balance.

Our bodies rely on three main mechanisms for gathering information and relaying it to the brain.

These are the vestibular system, the ocular system (eyes), and the proprioceptive system.

The vestibular system acts like a gyroscope, providing rapid feedback to the brain about body positioning and movement velocities.

The ocular system communicates what is happening around us through visual feedback.

And the proprioceptive system sends feedback to the brain regarding the placement of our extremities, posture, alignment, and environmental factors such as slipperiness or temperature.

As our bodies age, various factors can impact the efficiency and effectiveness of these systems. Visual degeneration, hearing loss, muscle loss (sarcopenia), orthopedic disorders, and other issues can compromise our sense of balance and increase the risk of falls.

However, there are proactive measures we can take, even as we age, to manage factors that adversely affect our sense of balance.

Why is proactively managing movement balance important?

According to the U.S. Centers for Disease Control and Prevention:

One in four Americans aged 65 and older falls annually.
Every 11 seconds, an older adult is treated in an emergency center for a fall.
Every 19 seconds, an older adult succumbs to fall-related injuries.
Falls are the leading cause of fatal injury and the most common cause of non-fatal trauma among older adults.
In 2020, medical costs associated with falls exceeded $67.7 billion.

Prime risk factors:

For many retirees, falls often stem from sedentary lifestyles that lack regular strength-based exercise, aversions to movement-based activities, and the misconception that significant functional decline is a normal part of aging.

This combination leads to joint destabilization, reduced skeletal support, diminished work capacity, compromised posture, difficulties walking with a steady gait, navigating uneven surfaces, and reacting quickly to instability. Consequently, there is a significant decline in movement balance and an elevated risk of falling.

How to minimize your risk:

The good news is that statistically, 90% of falls are preventable! Numerous studies have shown that regular strength-based exercise, a physically active lifestyle, and participation in mind-body activities like yoga and tai-chi can significantly reduce fall risk while enabling an enjoyable, active lifestyle well into advanced age.

What makes this approach so effective?

Exercise positively impacts all the systems involved in balance regulation.

The key is to remember that “to be good at moving, you have to move.”

Regular strength exercise improves movement mechanics, posture, strength, power, proprioceptivity (body awareness), and mechanical awareness.

Mind-body exercises such as yoga and tai-chi enhance proprioceptivity, postural awareness, gross motor skills, and hand-eye coordination.

These exercises don’t have to be incredibly intense or difficult to be effective; they must be done correctly and consistently.

So remember, STAND STRONG, STAND TALL, and DON’T FALL!

Taking proactive steps to improve your sense of balance can significantly impact your overall well-being, quality of life, and prevent painful/preventable/costly incidents.

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Time To Harvest The Low-Hanging Fruit – Easy Daily Habits For Healthy Seniors

Sometimes, the most accessible fruits at the base of a tree also happen to be the most delicious!

There’s something inherently satisfying about that apple, orange, or pink grapefruit that you can simply pluck and savor with minimal effort.

In line with this notion, there are moments when we yearn for things to be easy, streamlined, and straightforward. It’s an instinct rooted in our primal desire to conserve energy.

However, as we age, this inclination can lose its context. Instead of aiding our survival, the quest for energy preservation can accelerate the decline of our physical resources.

Here’s something nobody wants to think about, but everyone should be aware of: For the majority of retired adults (as indicated by the statistics below), maintaining physical well-being is often seen as anything but easy or simple. Consequently, this mindset can discourage individuals from leading an active lifestyle and deter them from exercising.

Regrettably, these choices result in numerous preventable health issues, orthopedic problems, reduced mobility, an increased risk of falls, and a diminished quality of life as we age.

Let’s look at the numbers. According to the National Institutes of Health, only 26.1% of adults in retirement age engage in regular physical activity, participating in light to moderate exercise 3-5 times per week.

Merely 8.2% of retired adults meet the standard criteria for good health in aerobic and strength conditioning. Furthermore, over 40% of Americans aged 51 and older are clinically overweight.

But why? Many individuals state that they dislike exercise, have no interest in it, or believe that they have surpassed the point where exercise can provide any benefit.

The same thought process often extends to eating habits and nutrition. Many individuals firmly assert that they have eaten a certain way for most of their lives and believe they have earned the right to eat whatever they want, whenever they want, and in any quantity they desire.

Now for the GOOD NEWS!

Even for those with such beliefs, all hope is not lost when making significant strides toward good health. Some low-hanging fruits—sweet, juicy, and easily within reach—can provide many of the same benefits as regular exercise without setting foot in a gym!

Intrigued? Then grab your metaphorical basket, and let’s harvest these options:

Walk instead of driving whenever possible (give that golf cart a rest).

Take a post-dinner stroll with your spouse or friends.

Mow the lawn using a push mower.

Limit desserts and sweets to once a week.

Take your dog for a walk.

Swap starchy foods like pasta for vegetable alternatives (spaghetti squash or zucchini lasagna)—you might find they taste better than you expect!

Engage in projects around the house that keep you active and on your feet.

Play with your dog at the park—throw a ball, play Frisbee, or chase each other.

Wash your car by hand.

Explore new recipes for healthier versions of your favorite meals.

Attend your favorite sports team’s games in person instead of watching on television.

Remove the wheels from your luggage and carry it.

Walk to a friend’s house instead of communicating electronically.

Dedicate time in your day to physical activity rather than just leisure.

Opt for mixed nuts as a salty snack instead of chips or crackers.

Engage in gardening and home repair activities.

Avoid labor-saving devices like carts or electric caddies.

Take short trips on foot to explore places of historical significance, museums, gardens, and more.

Spend 30 minutes a day playing with your children or grandchildren.

Dance to your favorite music.

Take brisk walks inside a mall when the weather is unfavorable.

Choose the stairs over the escalator or elevator.

Go on hikes and discover the wonders of nature.

This list is not exhaustive, so think of activities you enjoy in your own world and add them to the mix! The ideas presented here are intended to inspire you to find reasons to move a central aspect of your lifestyle.

While structured workouts may be the most efficient way to achieve fitness goals, the options listed above offer a simple means to get moving and enjoy the quality of life you deserve—BECAUSE YOU CAN!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Pickleball: A Game of Health Benefits and Hidden Risks for Seniors

This article was inspired by a close friend of mine named Dorothy, a very high-functioning and active retiree until an afternoon game of Pickleball would change everything forever!

Pickleball, a game that combines elements of tennis, badminton, and ping pong, has been gaining popularity among seniors worldwide.

This low-impact sport uniquely blends physical activity, social interaction, and fun. In this blog post, we will explore the game of pickleball and delve into the risks and benefits it offers specifically for seniors. So, grab your paddle and get ready to discover why pickleball is a hit among older adults!

The Basics of Pickleball:

Pickleball is played on a smaller court than traditional tennis, making it easier for seniors to navigate and enjoy. It involves hitting a perforated plastic ball over a net using solid paddles. The game can be played in singles or doubles format, allowing seniors to participate regardless of their fitness level or mobility.

Benefits of Pickleball for Seniors:

Cardiovascular Health: Engaging in pickleball provides seniors with a great cardiovascular workout. The game involves continuous movement, brisk rallies, and strategic shots that get the heart pumping. Regular play can improve cardiovascular endurance, strengthen the heart, and reduce the risk of heart-related conditions.

Joint-Friendly Activity: Pickleball is a low-impact sport, which puts less stress on the joints than high-impact activities like running or basketball. The gentle nature of the game makes it ideal for seniors with joint issues or arthritis. It allows them to stay active and enjoy the benefits of exercise without placing excessive strain on their joints.

Balance and Coordination: Maintaining balance and coordination becomes increasingly important as we age. Pickleball requires quick movements, agility, and hand-eye coordination. Playing regularly can help improve balance and sharpen reflexes, reducing the risk of falls and enhancing overall physical stability.

Social Engagement: One of the greatest benefits of pickleball for seniors is the game’s social aspect. It provides an opportunity to connect with like-minded individuals, fostering a sense of camaraderie and friendship. Participating in group activities promotes mental well-being and reduces the risk of social isolation, which is common among older adults.

Mental Stimulation: Pickleball is not just physically engaging; it also requires mental focus and strategy. Players must anticipate their opponent’s moves, strategize shots, and make split-second decisions. This mental stimulation can enhance cognitive abilities, improve reaction times, and contribute to overall brain health.

Risks and Precautions:

While pickleball is generally a safe and enjoyable sport for seniors, it’s important to understand that participation can also come with serious risks without proper preparation:

Injury Prevention: Seniors should warm up before playing to prevent strains or injuries. It’s essential to listen to your body and avoid overexertion. Using proper footwear and protective gear can also help reduce the risk of accidents on the court. It is highly advisable that adults of retirement age regularly participate in structured exercise to keep muscles strong and flexible in order to minimize injury risk.

Please consult with a Healthcare Professional: Before starting any new physical activity, seniors should consult their healthcare provider. They can assess individual fitness levels, address any concerns, and provide personalized recommendations to ensure safe participation in pickleball.

Sun Protection: When playing outdoors, seniors should protect themselves from the sun’s harmful rays. Wearing sunscreen, a hat, and UV-protective clothing is crucial to prevent sunburn and reduce the risk of skin cancer.
https://pubmed.ncbi.nlm.nih.gov/33934725/ visit this link to read an informative article published by the National Library of Medicine titled “Non-fatal senior pickleball and tennis-related injuries treated in United States emergency departments” that discusses the prevalence of pickleball injuries to seniors.

Pickleball has emerged as a fantastic sport for seniors, offering a range of physical, mental, and social benefits. Its low-impact nature, coupled with the enjoyment of competition and camaraderie, makes it an ideal activity for older adults seeking to maintain an active and fulfilling lifestyle.

By embracing pickleball, seniors can experience the thrill of the game while enhancing their overall health and well-being. So, grab your paddle, find a local pickleball court, and join in the fun—it’s never too late to start enjoying the benefits of this exciting sport!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Snacks – That Sweet, Salty, Crunchy, Hold You Over Solution or Problem?!?!

It happens to us all, typically about mid-afternoon or right before bedtime—the desire to satisfy an emerging belly growl kicks in. Usually, this urge is accompanied by a craving to satisfy and urge for sweet, salty, crunchy, or a combination of the above.

There is just something satisfying about the mouthfeel of our favorite foods! But does this impulse to eat between meals serve a need or a want? Is there any benefit to snacking? Are those who regularly snack healthier or heavier than those who do not?

This article explores these questions from a nutritionist’s perspective and sheds light on the art of snacking for a healthier lifestyle.

Understanding Caloric Balance:

To answer these questions, it’s essential to understand that caloric balance (energy in vs. energy out) is more of a collective process than a function of timing when maintaining good health.

For example, a healthy 75-year-old man may need 1,800 calories daily to meet his body’s energy needs. If he prefers the traditional three-square-meals-a-day approach, each meal must be approximately 600 calories to provide this energy balance.

On the other hand, a healthy 68-year-old woman with the same daily energy needs may prefer three small-light meals and a snack in the afternoon, with each meal being around 400 calories and the snack about 200 calories.

Despite the difference in meal frequency and timing, the daily sum for both scenarios remains the same.

The Role of Portion Sizes and Food Quality:

The key to beneficial snacking lies in being mindful of portion sizes and emphasizing food quality. Problematic snacking occurs when portion sizes drive total energy intake past total energy expenditure for the day.

Many common snack foods make it easy to exceed this balance due to their convenience, high caloric values, and ability to increase cravings. However, healthy options can be equally satisfying while addressing those cravings without tipping the scale in the wrong direction.

Healthy Snacking Choices:

To guide what healthy snacking should look like, here’s a list of options that cover a full spectrum of preferences and tastes:

4oz roasted almonds (no salt) & apple

4oz shelled walnuts & strawberries

5oz pistachios (no salt) & honeydew melon

Sunflower seeds & fresh mango/papaya

Cherry tomatoes & spicy roasted chicken chunks

Peel & eat shrimp with cilantro & lime

Cold chicken or turkey breast slices & carrot sticks

Hard-boiled egg with fresh pomegranate chunks

Lump crab meat with mango salsa

Albacore tuna salad with celery sticks

Mixed fruit & nut salad

Mixed unsalted nuts with raisins

Roasted Chickpeas with curry seasoning

Sea salt roasted Kale chips

Edamame

Peel & eat shrimp with a fresh citrus spritz

Mixed fresh veggies with homemade hummus

Exceptions and Considerations:

In some scenarios, snacking becomes more of a necessity over a preference. Individuals with digestive procedures limiting meal capacity, those with irregular blood sugar (diabetes), athletes, or individuals with physically demanding jobs may require snacks to maintain their energy levels.

However, the principles of portion control and food quality remain crucial even in these situations.

Tips for Healthy Snacking:

To keep your snack choices healthy and beneficial sources of energy, here are a few tips to remember:

Avoid snacks with high amounts of salt, saturated and trans fats, and added sugars.
Pre-portion your snack foods to maintain portion control, rather than eating directly from the package.
Stay well-hydrated, as the mind often mistakes thirst for hunger.

Snacking, when done mindfully and with attention to portion sizes and food quality, can be a beneficial addition to a healthy lifestyle.

By avoiding high-calorie, unhealthy snack options and opting for nutritious choices that satisfy cravings, you can enjoy the pleasures of snacking without compromising your overall well-being.

Remember, balance and wellness go hand in hand, so embrace the art of snacking and savor the most wonderful quality of life imaginable—because you can!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

Lake Havasu – A Piece Of Tropical Paradise In The Arizona Desert

Nestled in the breathtaking landscape of Arizona’s Mohave County, Lake Havasu stands as a testament to the harmonious fusion of history and natural beauty.

Renowned for its stunning vistas and outdoor recreational opportunities, this desert oasis holds a fascinating secret: the iconic London Bridge. Join me as we embark on a journey through time and explore the rich history of Lake Havasu and the bridge that has become its hallmark.

History Unveiled: The story begins in the mid-1960s when entrepreneur Robert P. McCulloch, founder of the McCulloch Oil Corporation, acquired the London Bridge. Yes, you read that correctly – the very bridge that once spanned the River Thames in London, England.

McCulloch’s vision was to transport this historic structure to the desert landscape of Lake Havasu, creating a one-of-a-kind attraction.

Originally constructed in the 1830s, the London Bridge served as a vital transportation artery connecting the bustling heart of London. Its impressive granite blocks witnessed centuries of history, from the Victorian era to World War II bombings. However, as the bridge approached its centennial anniversary, it became apparent that it could no longer handle modern traffic demands.

McCulloch saw an opportunity to give this architectural gem a new lease on life and a fresh purpose. He carefully dismantled the bridge, stone by stone, numbered each piece, and shipped them to Lake Havasu for reassembly. With meticulous precision, the London Bridge was reconstructed over a reinforced concrete framework, spanning the shimmering waters of Lake Havasu. In 1971, the bridge was officially dedicated, forever linking Lake Havasu to its British roots.

A Delight for the Senses: Today, Lake Havasu and the London Bridge offer visitors an array of captivating experiences!

Whether you’re a history enthusiast, nature lover, or adventure seeker, there is something for everyone in this captivating destination.

London Bridge Experience: Begin your exploration with a visit to the London Bridge itself. Stroll along the bridge’s span, marvel at its architectural grandeur, and imagine the footsteps of countless Londoners who once crossed its path. Admire the meticulous restoration work that preserved its historic charm.
Lake Havasu State Park: Embrace the natural splendor surrounding Lake Havasu at the eponymous state park. Enjoy sandy beaches, picnic areas, and tranquil coves perfect for swimming, boating, and fishing. Immerse yourself in the serene beauty of the lake’s crystal-clear waters and soak up the Arizona sunshine.
Bridgewater Links Golf Course: For golf enthusiasts, Bridgewater Links offers a unique experience. Located adjacent to the London Bridge, this 9-hole course boasts breathtaking views of the lake and surrounding mountains. Test your skills while enjoying the picturesque setting.
Havasu Island Balloon Festival: If you time your visit right, you may witness the vibrant skies come alive during the Havasu Island Balloon Festival. Marvel at the spectacle of colorful hot air balloons gracefully ascending against the backdrop of Lake Havasu’s scenic panorama.
Havasu National Wildlife Refuge: Discover the diverse ecosystems of the Havasu National Wildlife Refuge, a sanctuary for migratory birds and native wildlife. Embark on hiking trails or rent a kayak to explore the pristine waters and hidden coves, immersing yourself in the area’s natural wonders.
Havasu 95 Speedway: For adrenaline junkies, the Havasu 95 Speedway is a must-visit. Experience the thrill of high-speed racing on this quarter-mile paved oval track. Catch exciting races and feel the energy of the crowd as engines roar and cars zip around the circuit.
Dining and Shopping: Lake Havasu City offers a wide range of dining options, from cozy cafes to waterfront restaurants. Enjoy delicious cuisine while taking in panoramic views of the lake. Afterward, explore the city’s charming boutiques, art galleries, and souvenir shops, where you can find unique mementos to commemorate your visit.

Lake Havasu, with its rich history and picturesque setting, invites visitors to embrace a diverse range of activities. Whether you prefer leisurely walks across the London Bridge, basking in the sun on sandy beaches, or immersing yourself in the natural wonders that surround the lake, this destination promises unforgettable experiences.

As the sun sets over the tranquil waters, casting a golden hue upon the bridge and the surrounding landscape, you’ll understand why Lake Havasu has become a cherished gem in the heart of the desert.

So, embark on your own adventure, and let the history and beauty of Lake Havasu captivate your senses!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com

The Health Benefits Of Spicing Things Up!

Through my experience in coaching numerous individuals on their journeys to better health, fitness, and wellness, one recurring perception I’ve encountered is the belief that healthy food lacks the deliciousness of more indulgent alternatives.

While everyone has their own culinary preferences, I’m here to tell you that with a little education and creativity, healthy foods can be absolutely flavorful, satisfying, and cost-effective to prepare.

Today, I want to expand on this topic by sharing an extensive list of herbs and spices that not only add enjoyable flavors to our favorite dishes but also contribute to our overall well-being.

Cinnamon: Beyond being a holiday spice, cinnamon has properties that help reduce high blood sugar, lower cholesterol levels, and manage triglycerides. Its uses are versatile, ranging from adding warmth to yogurt to providing depth in sauces and spice rubs.
Sage: Research studies have shown that incorporating sage into our diet provides measurable brain and memory health benefits. While commonly associated with Thanksgiving dishes, sage can also be used in salads, soups, to flavor roasted or stewed meats, and in various herbed pilaf recipes using brown rice, cauliflower, quinoa, and more.
Turmeric: This flavorful spice, commonly found in Middle Eastern cuisine, possesses powerful anti-inflammatory properties. Studies indicate that a diet high in turmeric aids in pain management and helps reduce pain and swelling in individuals with severe arthritis. Embrace its versatility by sprinkling it over roasted vegetables, incorporating it into marinades for poultry and seafood, adding it to salads, or creating flavorful curries.
Rosemary: Adding a sprig of this herb to roasted, stewed, and braised foods imparts a subtle sweet flavor. Moreover, recent research highlights the benefits of rosmarinic acid found in rosemary, which helps combat nasal congestion caused by allergies.
Garlic: This pungent bulb, often associated with Italian cuisine, offers countless uses in the kitchen. One noteworthy secret is that garlic powder serves as a fantastic alternative to salt when seasoning various foods. A light sprinkling over eggs, sautéed or grilled vegetables, fish, or grains like brown rice or quinoa significantly reduces your daily sodium intake. Additionally, garlic has been shown to improve heart health, lower high blood pressure, and effectively reduce total and LDL cholesterol levels.

In addition to the aforementioned herbs and spices, there are several others that also offer a dual benefit in terms of flavor and health:

Ginger, Cayenne, Peppermint, Oregano, Basil, Thyme, Parsley, Chamomile, Dill, and Cilantro.

While this list is not exhaustive, I encourage you to find inspiration in these examples and conduct further research on your own, while seeking to expand your “culinary horizons!”

Discovering and harnessing the power of herbs and spices will help you transform your healthy foods into enjoyable and delicious culinary creations. Embrace the variety and flavors they offer, and make your wellness journey a flavorful and satisfying one!

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

Master Trainer/Functional Aging Specialist/Certified Nutritionist

Twenty-First Century Aging

www.twentyfirstcenturyaging.com